Home Fitness Tips Best Workout Program For a 50-Year-Old Man

Best Workout Program For a 50-Year-Old Man

by Steve Theunissen
old man workout

What is the best workout program for a 50-year-old man? It is actually quite simple. You just need to get some exercise and build muscle. Many older men tend to forget that they have muscles. They also tend to forget that a lot of older guys who are already working out tend to do so improperly. This results in strained muscles and injuries.

I am not saying that older men don’t know what they are doing wrong. A lot of older guys do not really know how to properly exercise. The best workout program for a fifty-year-old man is exactly like it is for any other man. He needs to perform the exercises correctly. If he doesn’t, his body will not gain muscle mass.

Here’s a typical example of what a bad form exercise could do. If you want to build a chest muscle, you will not be building it if you perform bench press exercises like you normally would. What you will be building is called a pec minor muscle. The chest muscles are actually separated into 2 groups, the outer muscles and the inner muscles.

Best Exercises For Men Over 50

If you perform bench presses with your usual bench press, you are performing an exercise for your upper chest muscles. What you should be doing is exercising your inner chest muscles. The tension that you apply when you perform this exercise, will be diverted to the inner chest and you will gain muscle mass.

So now you know what the best workout program for a fifty-year-old man consists of. What does it involve?

  1. It includes the use of leg lifts to build up your abdominal muscles. You can also try to focus on deadlifts. They are another great choice as they help to build up your biceps. [1]
  2. Your back should also be worked on. The best way to do this is to focus on the lifting of heavyweights in the lower back. To target your back muscles effectively, it is best that you use dumbbells, barbells or a mixture of both. [2]
  3. For your lower back, you will want to use the best workout program for a fifty-year-old man, which includes deadlines. I highly advise that you start out with the one-rep max for each set, as heavy as you can handle. This will also give your back time to rest. Once you feel strong, you can move on to heavier weights. Keep in mind that if you are a female, you will need to increase the weight on the squats and dumbbells.
  4. The last thing that you will want to do is to spend some time on your arms. If you want to add a little bit of mass to your arms, then you should do squats and bench presses. Remember that if you are a female, then you can do incline dumbbell presses and pull-downs instead of squats and bench presses. In addition to working your arms, the best workout program for a fifty-year-old man should include cardio work. You want to get the blood flowing and working so that your arms and shoulders are toned.
  5. To burn calories, an exercise program for a fifty-year-old man should include running, cycling, swimming, and jogging. This will help you burn the most possible calories and build muscle. Make sure that you eat a balanced diet when following any exercise program because you cannot just work out all day long and expect to have a toned body. You will also need to make sure that you do not fall into the same old routine year after year. [3]
The old and young sportsmen running on the road

You should try to find exercises that you enjoy. This way, you will be able to stick to it and see results. If you enjoy doing the workout programs that you choose, then you will be more likely to follow them. You also need to be consistent in your workouts so that they do not become boring to you. Find several workout programs that you like and follow them every week. Try to change up the exercises so that they are not too boring and so that they do not become repetitive.

Weight Training For a 50-Year-Old Men

Have you been training for your upcoming 50th birthday? I have some suggestions for you. First, start slow. Some people get nervous when starting an exercise routine and make the mistake of doing more than they can handle. Starting off slow, will help you avoid injury and help you achieve your goal much quicker. Here are some things to keep in mind when starting any weight training regimen. [4]

If you are a woman and have a man body already, then you are in the perfect bodybuilder category. Women usually have larger muscle mass and proportionate weight. This is why it is usually easier for them to put on weight than older men. To build your strength and bulk up, try weight training for older men.

Older men’s muscles are usually harder to develop. They have lost a lot of the elasticity that younger men have gained and don’t retain as many muscles as younger men do. The same holds true for women. If you want to develop bigger muscles, then focus on improving your strength.

Weight Training Tips:

  1. To do this effectively, use free weights. Use dumbbells and barbells to train your chest and shoulders. Don’t add weight to your arms while working out. The goal is to make your body work for you. Always use proper form. Make sure you don’t perform more reps on one set than you used for the preceding one.
  2. Also, don’t overdo your cardio workout. Age and weight gain will eventually take their toll on your joints. Your bones will begin to lose their firmness and might even break if you are overtraining. So, don’t sprint for your goals. Instead, allow your cardio to do most of the work for you so that your body can keep up with it.
  3. One other thing that an older man might need help with is getting stronger with his legs. He does not have nearly as much flexibility as younger men and will need to supplement that with weight training. I’m not talking about running marathons but instead lifting heavy weights. There are many exercises that can help an older man build up those legs. With a little help from a trainer or gym, your legs can become stronger and more fit.
  4. One last area to consider is your overall body weight. If you are heavier than the average fifty-year-old man, you may have to get a little help to keep up with the extra demands on your body. The more muscle mass you put on your frame, the more weight you will need to carry, so make sure to keep an eye on what you are putting on the floor at home!
  5. It is a fact that many men lose strength while they age. However, weight training for older men will actually increase their muscle mass and give them a healthy, strong body. Many people believe that older people don’t need to lift weights. If you want a stronger, healthier older man, make sure to include weight training into your daily routine.

Many older men tend to get injured in their joints. They may be affected by arthritis or a knee injury. Exercises such as sit ups, push-ups and bench presses can strengthen the muscles in your arms and shoulders. These exercises can also help you prevent a number of future joint related problems.

As your older body ages, it becomes more difficult to maintain muscle tone. This is because as you age your body no longer produces enough collagen and elastin to replace what you lose. This means that you will begin to see your muscles becoming flabby as they lose tone, become saggy and appear dull.

When you weight train for older men, it will help you keep the muscles you already have toned. However, you also need to work those hidden muscles that you never even realized you had. Working those muscles will result in a larger and stronger man. More strength, endurance and muscle mass means a more fit older man.

Final Thoughts

You can find the best workout program for a fifty-year-old man by finding one that you are interested in and sticking with it for at least a couple of weeks. You may find that it is not that easy to stick to the workout schedule, but you have to if you want to see results. Exercise is an important part of staying healthy and young, but the best workout program for a fifty-year-old man is going to be one that he finds exciting and fun to do. Make sure that it fits in with what he enjoys and it will be much easier for him to stick to it.

So what are you waiting for? Go ahead and start a program of weight training for older men. It will help you stay fit and strong. It will also keep your joints and muscles limber. You will look better and feel great.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/abdominal-muscles
  2. https://ultracarepro.in/blog/why-lifting-heavy-weight-causes-back-pain/
  3. https://www.runnersworld.com/beginner/a20866623/what-over-50-runners-need-to-know-before-they-start/
  4. https://www.nextavenue.org/fitness-exercise-rules-change-50/

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