All about the fitness and health lifestyle
All about the fitness and health lifestyle

Best Fitness Routines for Men over 50

Last Updated:
July 27, 2021

we recommend these fitness routines for men over 50 years old.

As you get older, there is no reason why you can’t continue to work out, or start to work out. Keeping your body healthy and mobile can help you feel younger, look better and reduce health issues. However, not all workouts are suitable for you as you get older, that’s why we recommend these fitness routines for men over 50 years old.

Low Impact, High Intensity

High-intensity interval training or HIIT can help increase your fitness while building strength in a low impact way. HIIT workouts are especially good for fat burning, which can increase the health of your heart and lower glucose levels. As an added bonus, most HIIT workouts are only 20 minutes long so they are easy to fit into your day.

For an effective HIIT workout, cardio is switched between low intensity and high intensity every 60 seconds. For example, using a treadmill at 3.5mph you would walk on 1% gradient for 60 seconds, then switch to 6% gradient for 60 seconds and repeat for 20 minutes.  Alternatively you could use an elliptical, rowing machine or stationary bike using the same method. Either switch up your speed or resistance every other minute for the same effect. If you are already working out, you can take your workout outside as well. Consider walking for one minute, then jogging for one minute and repeat for 20 minutes. As your fitness levels increase so will your base speed/resistance.

Strength Training

If you used to lift, you can continue to do so as you get older. However, you should focus more on correct form, than on lifting heavier weights. Start with lower weights, and check that you can perform each of the exercises without pain. You should be able to do 3 sets of 12 without any pain before increasing the weight.

For the exercises, you should focus on full-body weight workouts rather than targeting specific areas. By doing this you are increasing your mobility, flexibility and strength. Some of the best strength training routines include weighted squats, deadlifts, shoulder presses, bench presses and bent over rows. Below is an example of a suitable strength training routine.

  1.   Stretch
  2.   Squats – 2 sets of 12, do not bend knees past 90 degrees. Rest 30 seconds between and after.
  3.   Dumbbell Bench Press – 1 set of 12, rest 30 seconds, then 1 set of 10 and rest 60 seconds.
  4.   Deadlifts – 1 set of 12, rest 30 seconds, 1 set of 12 and rest 60 seconds.
  5.   Overhead Press – 2 sets of 12 with 30 second rest in-between and after
  6.   Bent-Over Row – 2 sets of 12 with 30 second rest.
  7.   Stretch

Stretch Routine

Stretching is possibly the most crucial workout for anyone, especially those who are getting older. As we age our joints often become stiff, and less resilient. Stretching will help you to avoid injuries and increase mobility. To make your stretching routine more of a workout you can also add in a resistance band to help build lean muscle.

The ideal stretching routine should work your whole body and work on your balance. Below is a basic starting stretching routine.

  1.   Forward Bend – Stand with feet together, bend at your waist stretching your fingers towards the ground. Try to touch the floor with your fingertips or palms. Hold for 15 – 30 seconds.
  2.   Low Lunge – Start with your feet together, then place your left leg forward and bend your knee. Keep the toes of your right foot on the ground and fold your chest along your left knee. Hold for 30 – 60 seconds. Repeat on the other side. Place your hand on a wall for extra balance if needed.
  3.   One Leg Balance – Stand with your shoulders back and chest forward. Then slowly lift your left knee towards your chest. Hold for 15 – 30 seconds. Repeat with your right knee. If needed, hold onto a walk or chair for extra balance.
  4.   Plank – Lie face down on a mat. Then push your body up and rest on your elbows. Pull in your core and hold for 15 – 30 seconds.
  5.   Shoulder and arm rolls – While standing, or sitting, hold your arms straight out at shoulder level, like a t. Then roll your shoulders and arms in a circular motion. Make circles going backwards for 30 seconds, then switch and make forward circles for another 30 seconds.

Getting older doesn’t stop you from living an exciting life, however, health issues can. Help prevent health issues by continuing to exercise and eat well throughout your later years. Follow the fitness routines for men over 50 above several times a week and you will begin to see the difference. Living a long healthy life doesn’t need to be difficult, it just takes a little dedication.

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