Ultimate Fitness Guide for Men Over 50: Stay Strong & Healthy

It’s a common misconception that hitting 50 means slowing down, especially when it comes to fitness. The truth is, it’s never too late to start a gym habit, reclaim your fitness, or even sculpt that physique you’ve always wanted. Whether you’ve been training consistently for decades, are returning after a break, or stepping into a gym for the first time, embracing fitness after 50 brings undeniable benefits. Age-related muscle loss, known as sarcopenia, naturally begins around age 30, potentially reducing muscle mass by 3-5% per decade. However, research, including a significant study published in The New England Journal of Medicine, confirms that resistance training can effectively combat muscle weakness and physical frailty in older adults. To guide you, we consulted with PT Keith Lazarus, a 57-year-old fitness professional in peak condition, to develop actionable plans and highlight the best exercises for men over 50, regardless of their experience level. This guide provides expert advice on building a sustainable fitness routine to keep your body stronger for longer.

Why Strength Training is Crucial After 50

Strength training becomes increasingly vital for men over 50 as a primary tool to counteract natural muscle wastage. However, the approach needs refinement with age. Safety, adequate recovery, and consistency should be the cornerstones of your routine. Injuries take longer to heal as you get older, making a slow, steady, and deliberate approach far more effective than pushing for rapid, high-intensity gains. Incorporating isometric movements (static holds), unilateral work (training one limb at a time), and employing slow, controlled tempos during exercises can significantly reduce injury risk while still promoting strength. Aim for approximately three resistance training sessions per week, focusing on four to five sets per exercise to stimulate muscle growth without over-taxing your system.

Starting Weight Training Over 50: Tips for Beginners

Embarking on weight training after 50 might feel daunting, but it doesn’t have to be. Forget the stereotypes of needing intense weight lifting sessions to get shredded. Moderation and smart choices are key. While full-body workouts certainly have value, incorporating bodybuilding-style isolation exercises (like bicep curls) is beneficial. These movements generally require less recovery time compared to heavy compound lifts, allowing for more frequent training sessions. Consider favouring dumbbells over barbells. As we age, connective tissues lose some elasticity, and the fixed position required by a barbell can sometimes restrict comfortable movement patterns, whereas dumbbells allow for a more natural range of motion.

Essential Gym Workouts for Men Over 50

Regardless of your training history, prioritizing cardiovascular health becomes paramount after 50. Regular aerobic fitness helps relax blood vessels, promotes efficient heart function, and contributes to maintaining healthy blood pressure levels. Whatever else your routine includes, incorporating a few cardio sessions each week is non-negotiable. Alongside cardio, weights and strength training are essential for maintaining muscle mass and strength. However, it’s crucial to factor in more recovery time than you might have needed in your younger years. For every 30 minutes spent lifting weights, consider dedicating time to recovery practices like foam rolling or gentle yoga to aid muscle repair and maintain flexibility.

Tailored Workout Plans for Your Experience Level

Plan 1: For the Experienced Lifter

If you’ve been hitting the gym consistently for years and are still training with intensity, that’s commendable. However, even seasoned lifters need to adapt their approach over 50 to prevent burnout and injury. Keith Lazarus advises shifting perspective: “I would think of the body as a global entity,” he says. “There’s nothing wrong with split sessions in principle, but you don’t want to overload too much of your muscle type at our age.”

He suggests that focusing on functional fitness and total-body workouts can be more productive. “Practically, it’s more productive to train the body as a whole,” Lazarus explains. This approach emphasizes mobility, a crucial quality often taken for granted when younger, over the traditional arm-day, back-day, leg-day splits. While there’s still room for a heavy lifting schedule, variety and movement quality should be prioritised. “Tonight it could be a CrossFit-inspired workout. Tomorrow it might be pure movement exercises or light weights for speed,” suggests Lazarus.

Plan 2: Returning to Fitness After a Break

If you’re looking to get back into training after some time off, especially after hitting 50, Lazarus recommends starting from scratch. Even if you’re revisiting familiar exercises, time away can impact form and capability. “My clients will first grab a weight, show me a movement and go from there, because the movement may have changed over the years – maybe they’ve sat on their hip too long, or there’s been a shoulder injury.” The initial focus must be on perfecting form, not lifting heavy. Put your ego aside and start light. Once your muscle memory reconnects and proper form is established, you can gradually increase the load.

Lazarus cautions that extended breaks can have lasting effects. He estimates that taking more than two or three years off training after 50 can make it significantly harder, if not impossible, to regain previous peak fitness levels due to muscle and mobility deterioration. This doesn’t mean improvement isn’t possible – “only by looking at a person could you judge what they can or can’t do,” says Lazarus – but regaining full former strength might be unrealistic.

Plan 3: For Complete Beginners Over 50

For those entirely new to exercise at 50, the first step is building confidence through basic movements. “First, complete beginners at 50 should be coaxed into having the confidence to do basic movement drills,” says Lazarus. “A lunge, a side lunge, stepping up or simply touching their toes.” Given that flexibility can be challenging even for younger individuals (see our beginner’s guide to stretching), prioritizing flexibility, mobility, and safety is crucial. Here are two fundamental movements suitable for beginners, ideally performed under supervision initially:

Forward Lunge

• Lunge forward as far as you comfortably can with your right leg, bending your trailing (left) knee until it almost touches the floor. Ensure your front knee stays aligned with your ankle.
• Use the heel of your right foot to push back to the starting position or push off into the next lunge, leading with your left leg.

Man performing forward lunge exercise demonstrating proper form for fitness over 50

Step-Up

• Place your right foot firmly onto an elevated platform (like a sturdy box or step).
• Push up through your right heel to lift your body until your right leg is straight, placing your left foot onto the platform alongside your right.
• Step back down carefully with your left foot first, concentrating on controlled movement through the hip and knee of your right leg. Repeat, leading with the left foot.

Man performing step-up exercise onto a box for leg strength training over 50

As a newcomer, don’t fixate on the amount of weight you’re lifting. Concentrate entirely on mastering proper form. A study published in the Scandinavian Journal of Medicine & Science in Sports indicated that older adults are more likely to stick with a training program if they feel competent and knowledgeable about the exercises, rather than being solely motivated by muscle gain. Therefore, consider working with a qualified personal trainer or joining introductory fitness classes. This investment can build confidence and keep you committed to the weights room long-term.

Fit mature man over 50 cycling on stationary bike for cardiovascular health

Top 10 Exercises for Men Over 50

If you’re unsure where to begin incorporating weights, Men’s Health fitness editor Andrew Tracey has selected 10 effective exercises designed to protect your joints while building strength and confidence.

1. Landmine Shoulder Press

Why: “The landmine creates a semi-fixed range of motion, guiding you upwards and forwards,” says Tracey. “By activating the shoulders without forcing them directly overhead and into excess flexion, it’s ideal for those dealing with niggling shoulder pains or mobility issues.”

How: With your barbell anchored securely at one end (using a landmine attachment or corner), lift the loaded end onto your shoulder and step back into a stable lunge or split stance (A). Brace your core and maintain tension throughout your body. Explosively push the barbell away from your shoulder, following the natural upward and forward arc created by the bar (B). Slowly and controllably lower the weight back down to your shoulder. Repeat for the desired reps, then switch sides.

Man performing landmine shoulder press exercise for shoulder strength and mobility over 50

2. Trap Bar Deadlifts

Why: “Standing inside of the weight you’re lifting, rather than behind it (as in a conventional deadlift), puts your body, especially your lower back, in a much more advantageous position,” says Tracey. “This allows you to keep your torso more upright and utilise more leg drive, letting you handle heavier weights more safely and reducing injury risk.”

How: Stand inside the trap bar (hex bar) with feet hip-width apart. Hinge at your hips and bend your knees to grip the handles, ensuring your back is flat and spine neutral (A). Engage your lats, brace your core, and then ‘push the ground away’ with your feet, driving powerfully through your legs to stand tall (B). Reverse the movement under control, hinging at the hips first, then bending the knees. If you don’t have a trap bar, dumbbell deadlifts are a good alternative.

Man performing trap bar deadlift a safe lower back exercise for men over 50

3. Gymnastic Ring Push-Ups

Why: “Moving your bodyweight through space, especially pushing yourself up from the floor, is a fundamental skill you never want to lose,” notes Tracey. “Using gymnastic rings adds an element of instability, which forces your stabiliser muscles to work harder, building stronger, healthier shoulders and potentially a bigger chest without the need for heavy weights like the bench press.”

How: Set up gymnastics rings so they hang at an appropriate height. Assume a strong plank position above the rings, grasping them firmly. Turn your hands slightly outwards and actively push down, protracting your shoulder blades (pushing them apart) (A). Slowly bend at the elbows, lowering your chest towards the ground while keeping the rings close to your body. Descend until you feel a good stretch across your chest (B). Press back up powerfully but under control to the starting position. Repeat.

Man performing gymnastic ring push-up for chest and shoulder stability over 50

4. Walking Lunges

Why: “Unilateral (single-leg) work is excellent for loading the legs individually,” says Tracey. “This means you can achieve a similar training effect with potentially half the load compared to bilateral exercises, reducing overall stress on your body and potentially shortening recovery time. Walking lunges are particularly beneficial as they also challenge the postural muscles of your upper back and your core stability.”

How: Stand tall holding a dumbbell in each hand with arms straight by your sides (A). Keeping your chest lifted and core engaged, take a long step forward with one leg. Bend both knees, lowering your hips until your front thigh is parallel to the ground and your back knee gently nears the floor (B). Push off forcefully through your front heel to stand up, bringing your back foot forward, then immediately step into the next lunge with the opposite leg, moving forward continuously.

Man performing dumbbell walking lunges for unilateral leg strength and balance over 50

5. Chest Supported Rows

Why: “Rows are absolute game-changers for building upper back strength and promoting long-term shoulder health,” emphasizes Tracey. “By supporting your chest on an incline bench, you effectively remove stress from your spine and lower back, minimising injury risk. This position also prevents using momentum or ‘body English’, ensuring you target your lats and upper back muscles with proper form.”

How: Set an adjustable bench to approximately a 45-degree incline (or prop up one end of a flat bench securely). Lie face down with your chest firmly supported on the pad, holding a pair of dumbbells with arms fully extended towards the floor (A). Keeping your chest pressed against the bench, row both dumbbells upwards towards your hips, squeezing your shoulder blades together at the top. Pause briefly (B), then slowly lower the dumbbells back to the starting position before repeating.

Man performing chest supported dumbbell rows for upper back strength and posture over 50

6. Farmer’s Carries

Why: “Farmer’s carries are a safe, highly practical, and functional way to lift genuinely heavy weights, directly translating to improved strength in everyday activities,” Tracey explains. “Furthermore, research consistently shows a strong correlation between grip strength and longevity, indicating it’s a reliable predictor of overall health and risk of serious illness. Farmer’s carries are unparalleled for building formidable grip strength.”

How: Select a pair of heavy dumbbells, kettlebells, or loaded farmer’s carry handles. Stand tall between the weights, hinge at the hips, and grip them firmly. Deadlift the weights up, standing tall with shoulders back and core braced (A). Begin walking forward with purposeful, steady strides, maintaining an upright posture (B). Walk for a set distance or time. If space is limited, walk to a halfway point, carefully lower the weights, turn around, re-grip, and return to the start.

Man performing farmers carry exercise with heavy weights for grip strength and core stability over 50

7. Goblet Squats (with or without weight)

Why: The goblet squat, holding a single dumbbell or kettlebell vertically against the chest, naturally encourages an upright torso position, making it a safer and often more accessible squat variation for many individuals, especially beginners or those with mobility limitations. Start with bodyweight squats, perhaps squatting onto a box or chair for depth control. As strength and confidence improve, add a light weight, and eventually progress to squatting without the box.

How: Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outwards. If using a weight, hold it vertically against your chest with both hands. Engage your core, initiate the movement by pushing your hips back as if sitting into a chair, then bend your knees to lower yourself down. Keep your chest up and back straight, aiming for your thighs to become parallel to the ground, ensuring your knees track in line with your toes (A). Pause briefly at the bottom, maintaining control. Drive back up through your heels, extending your hips and knees to return to the standing position (B).

Man performing goblet squat exercise holding kettlebell for safe leg training over 50

8. Floor Press

Why: The floor press is an excellent chest exercise because the floor provides inherent back support and naturally limits the range of motion at the shoulder joint, reducing strain. It requires minimal equipment (no bench needed), making it highly suitable for home workouts or when gym equipment is limited.

How: Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold a dumbbell in each hand at chest height, palms facing each other or slightly angled. Press the dumbbells straight up towards the ceiling until your arms are fully extended, keeping a slight bend in the elbows (A). Slowly lower the dumbbells back down until your upper arms (triceps) gently touch the floor (B). Pause briefly, then repeat the press.

Man performing dumbbell floor press exercise for chest strength with back support over 50

9. Banded Face Pull

Why: This exercise is superb for strengthening the muscles of the upper back, particularly the rear deltoids and middle trapezius. These muscles are crucial for scapular stability and overall shoulder health, helping to counteract the forward-rounded posture common from daily activities. Each repetition also provides a gentle stretch for the chest muscles.

How: Attach a resistance band to a sturdy anchor point at roughly head height. Grasp the ends of the band with an overhand grip, palms facing down or inwards. Step back until there is tension in the band. Keeping your elbows high (above your forearms), pull the band directly towards your face, aiming your knuckles towards your cheeks or ears (A). Squeeze your shoulder blades together at the end point. Slowly control the band back to the starting position (B) and repeat.

Man performing banded face pull exercise for rear delt and shoulder health over 50

10. Deadbugs

Why: The deadbug is a brilliant core exercise that effectively engages the deep abdominal muscles (like the transverse abdominis) responsible for spinal stability. It also presents a coordination challenge, enhancing neuromuscular control. Begin by mastering the alternating leg movement, then progress by adding alternating arm movements.

How: Lie flat on your back with your knees bent at a 90-degree angle directly above your hips, and your arms extended straight up towards the ceiling, directly above your shoulders (A). Engage your core by pulling your navel towards your spine and actively pressing your lower back into the floor (maintain this contact throughout). Slowly extend your right arm straight back overhead while simultaneously extending your left leg straight out, lowering it towards the floor without letting it touch (B). Maintain core tension and keep your lower back pressed down. Return the arm and leg to the starting position under control. Repeat on the opposite side (left arm, right leg). Continue alternating smoothly.

Person performing dead bug exercise for core stability and coordination important for over 50s

Common Training Mistakes Men Over 50 Should Avoid

To maximise progress and minimise setbacks, Andrew Tracey highlights common pitfalls to sidestep when training after 50.

Don’t Train Like You’re Over 50

“Ironically, the number one thing to avoid is training like you think someone over 50 should train,” Tracey advises. “[Don’t] automatically assume you need to drastically lower your training intensity. One of the most crucial things for longevity and reducing mortality risk is building and maintaining as much muscle mass as possible.” Focus on challenging yourself in the gym with meaningful weight lifting; don’t default to only light weights or excessive cardio. Train hard and progressively, within sensible limits.

Avoid Constantly Lifting for Max Reps

“Chasing one-rep maxes frequently isn’t the most efficient way to build muscle mass, and heavy maximum lifts require significant recovery time,” Tracey points out. “As you age, this recovery period naturally lengthens.” Avoid testing your absolute maximum strength all the time, and be cautious about frequently lifting in the 1-3 rep range. Prioritize consistency and sustainable training volume that allows you to recover and return to the gym regularly.

Don’t Hammer One Body Part with Excessive Volume

“Performing extremely high-volume sessions focused on a single body part (e.g., a massive chest day) places significant systemic stress on your body and demands extensive recovery,” says Tracey. Instead, consider spreading your training volume for each muscle group across the week. Full-body sessions or upper/lower splits with appropriate volume per session are often more suitable, facilitating quicker recovery and allowing for more frequent training stimuli.

Balance Pushing and Pulling Exercises

“There’s often a temptation to focus heavily on pressing movements (like bench presses, shoulder presses) and neglect pulling exercises (like rows, pull-ups, face pulls),” Tracey notes. Aim for a balanced routine that incorporates roughly equal amounts of pushing and pulling work. This helps maintain shoulder health and structural balance. Consider supersetting opposing movements (e.g., bench press followed immediately by rows) or adding dedicated postural exercises like face pulls or band pull-aparts between sets of other exercises.

Keep Doing Cardio

“Don’t neglect cardiovascular fitness. Consistently working your heart and respiratory system is pivotal for longevity,” emphasizes Tracey. “The higher your peak fitness level, the longer it takes for age-related decline to significantly impact your functional capacity.” Aim to build the highest possible peak of both muscle mass and cardiovascular fitness to create a larger buffer against future decline.

Training Over 50: Nutrition Hacks

While fundamental nutrition principles apply at any age, a few specific strategies can be particularly helpful for men over 50 managing their health and physique. A key tip from Lazarus: “Don’t eat until you’re full.” As early as 2008, a study in the British Medical Journal found a link between eating quickly until full and increased obesity risk. Aiming for about 80% fullness can help manage calorie intake and prevent overeating. Beyond this, stick to solid nutritional basics: prioritise adequate protein intake to support muscle maintenance, reduce consumption of refined white carbohydrates, and keep alcohol intake moderate.

Workout Advice for Over 50s: Key Takeaways

• Consider full-body sessions or balanced splits over isolating single muscle groups excessively.
• Keep your training activities varied to challenge your body in different ways.
• Always prioritise proper form over lifting heavier weight.
• Focus on improving and maintaining flexibility, mobility, and overall safety in your movements.
• If you’re unsure, consider investing in guidance from a qualified PT or joining suitable classes.
• If you’re a beginner, start by mastering basic movement drills.
• Consistency is paramount for long-term results.

Embracing fitness after 50 is not just possible, it’s incredibly beneficial for maintaining strength, vitality, and overall health for years to come. Happy training!