Let’s be honest: Getting older can be quite challenging. But hitting the age of 50 doesn’t mean you should give up on your fitness. In reality, we spoke with a trainer who outlines five of the most effective exercises for men over 50 to help them live a longer, better, and healthier life. Regular exercise can essentially serve as your fountain of youth!
As you grow older, staying active becomes increasingly important for your overall well-being and lifespan. A mix of consistent strength training and cardiovascular workouts can assist in preventing sarcopenia (muscle loss due to aging), improving your mobility, and adding more healthy years to your life. However, it’s essential not to go back to the same intense workouts you may have done 10 or 20 years ago. Your body changes as you age, and consequently, your exercise regimen should evolve too. The exercises suggested for men over 50 take into account the significance of joint health, muscle strength, and cardiovascular fitness.
To get started on the path to a stronger and more resilient you, we sought advice from Michael Masi, CPT, a certified personal trainer at Garage Gym Reviews. He presents his top five exercises for men over 50 to help them lead longer and healthier lives.
Fan Bikes
The fan bike is a versatile machine that combines cardio and resistance training, making it an excellent calorie-burning option. Its resistance can also help you build muscle.
Masi says, “When using a fan bike, there’s enough resistance to stimulate muscle growth. It also has excellent utility in keeping your heart rate up between exercises and as a stand-alone exercise, like interval training.”
How To Do It:
- Perform 30-second bouts of high-intensity cycling.
- Rest for 30 seconds.
- Complete 10 rounds.
Deadlifts
Deadlifts work multiple muscle groups, including your back, legs, and core, making them highly effective for torching calories and building strength.
“At 50 years old, we start to see increased disc injuries in our lumbar spine. Training deadlifts correctly can help prevent these types of injuries by conditioning the core muscles, particularly the paraspinal ones that connect directly to the vertebral bodies, to help tolerate and resist the forces that can lead to those types of back injuries,” Masi explains.
Directions:
- Do 3 to 5 sets of 8 to 12 reps.
- To avoid overexertion and potential injury, make sure you don’t go to failure and still have a few reps left in the tank.
Squats
Don’t skip squats—they’re a powerhouse movement that targets your lower body, including your quads, hamstrings, and glutes, while engaging your core.
“Squats utilize more muscle mass and have a large endocrine response,” says Masi. “That means you’ll get a more significant testosterone and growth hormone response from squatting than with leg extensions or curls. If you can’t perform a squat well on your own, you can try using equipment such as a leg press, smith machine, or hack squat machine to change the leverages a bit.”
How To Do It:
- Stand with your feet roughly hip-width apart and your toes turned out about 10 to 20 degrees.
- Push your hips back and bend your knees at the same time.
- Do 3 to 5 sets of 8 to 12 reps.
Carries
This simple yet effective exercise engages multiple muscles, promotes functional strength, and improves stability, allowing you to easily perform daily activities (like carrying groceries).
“Weighted carries are great exercises for stimulating the entire body,” says Masi. “The goal is to pick up something moderately heavy and walk with it. This will force the core muscles to engage to tolerate the compressive load and the perturbations accompanying the movement. An extra benefit here is the demand on your forearms. Grip strength has been used as a biomarker to help identify older adults with poor health status. There is also evidence that grip strength measurements may be able to predict all-cause and disease-specific mortality, future function, cognition, and depression.”
Directions:
- Aim for 5 rounds of 45 to 60-second carries.
Pull-ups
Pull-ups are a classic and challenging exercise that can be incredible for building upper-body strength. Plus, they engage several muscles in your back, shoulders, and arms.
Masi says, “I encourage you to start training if you can’t perform a pull-up. The journey to your first pull-up will make you healthier in more ways than one. The apparent pathway is to improve your strength and force production to lift your body weight. Muscle is the contractile tissue responsible for force production, and the simple presence of it is a health marker that correlates well with function and longevity.”
Directions:
- Perform 4 sets of as many reps as possible, and watch your strength soar.
Frequently Asked Questions About Exercises for Men Over 50
What are the best types of exercises for men over 50?
Men over 50 should focus on a combination of cardiovascular exercises, strength training, flexibility exercises, and balance exercises to maintain overall health and wellness.
1. Cardiovascular Exercises
- Brisk walking
- Swimming
- Cycling
- Dancing
2. Strength Training
- Weight lifting
- Bodyweight exercises
- Resistance band exercises
3. Flexibility Exercises
- Yoga
- Pilates
- Stretching exercises
4. Balance Exercises
- Single leg stands
- Heel-to-toe walk
- Balance exercises on a stability ball
How often should men over 50 exercise?
It is recommended that men over 50 engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days a week.
Are there any exercises men over 50 should avoid?
Men over 50 should avoid high-impact exercises that may put too much stress on the joints, such as heavy weightlifting without proper form, excessive running on hard surfaces, and intense plyometric exercises. It is essential to consult with a healthcare provider before starting a new exercise routine, especially if you have any medical conditions or concerns.
