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Best Over 50 Workout Plan for Men

Best Over 50 Workout Program for Men

By the time you reach your 50’s, most men realize they are out of shape and can’t workout the way they used to back in their 20’s. Back in the day maybe you were a marathon runner and were 30 pounds lighter, however, now you are dealing with the effects of years gone by. It’s a natural part of life that we all have to go through. However, if you stay consistent and work at it you can get back into shape at any age. Well if you are ready to hit the gym and get back into shape try this over 50 workout plan complete with a list of the best exercise for men over 50 to help you along your way.

Over 50 workout plan for men to get back in shape

Before starting any workout program at this age, you should, first of all, get a physical exam with your doctor. Men over 50 years may have increased health risks, especially if you are a smoker, overweight or sedentary, or if you have heart disease, high blood pressure, or high cholesterol levels.

What you’ll need

To start this workout program, first, go and get a good pair of sneakers, comfortable gym clothes, and a smartwatch or fitness tracker. A fitness tracker will help you monitor your heart rate, time yourself during jogs or circuit training, and count your overall calorie burn. A gym membership is also a good idea if you don’t want to invest in a home gym. If you prefer the home workout get a few pairs of dumbbells and a curl bar with adjustable weights and you will be able to get started with this workout.

The over 50 workout plan


Warming up is essential before your workout. Especially as you age warming up your muscles before your workout is a must so to warm up, take a 5-minute jog or, 5 minutes on the treadmill, stationary bike, or elliptical. The over 50 workout program for men has been divided into 10 exercises, each set should be between 8-10 reps and 3-4 sets with 30 seconds rest in between lifts.

  • Round 1: Traditional Curls

Curls target the biceps, front, and upper arm muscles. In addition, they work the brachialis and brachioradial is aka, the muscles you use to pick up items throughout the day. Traditional curls are usually performed with an EZ Curl bar, however, you can also perform them with dumbbells or kettlebells.

  • Round 2: Dumbbell Bench Press

The bench press is the king of the weight room. It is a key measure of upper body strength working your pectoral major and minor, serratus anterior, delts, triceps. It is traditionally performed with a barbell with plate weights on each side but you can also use dumbbells for the same effect.

Best Over 50 Workout Program for Men
  • Round 3: Oblique Side Bends

Oblique side bends are an important over 50 workout exercise plan that is often overlooked. The key is to use the right amount of weight that won’t strain you and to move at an even pace. Building strong obliques provide support to the back and overall posture. Helping to prevent injuries and pain especially associated with the lower back and shoulders.

  • Round 4: Alternating Front Raise

The alternating front raise works your anterior shoulder, improves pressing strength, and strengthens your shoulder stabilizing muscles. Not bad for a little exercise that packs big benefits. 

  • Round 5: Upward Barbell Row

The upward row is a very efficient exercise that increases the size and strength of the shoulders, delts, and traps. Good form is important to avoid lower back strain and give you the full benefits of the lift.

  • Round 6: Lateral Side Raise

This is another over 50 workout exercise plan that offers dual benefits. It obviously builds shoulders, delts, neck, arms, and upper back. In addition to that, it increases shoulder mobility and range of motion. The key to performing this exercise is low weight and high reps. Focus on your form and you will feel sore muscles the next day you haven’t felt in years.

  • Round 7: Seated overhead military dumbbell press.

This is another power exercise over 50 workout plan that has multiple benefits. It will work your shoulders, back, core, and hits multiple muscle groups. The military press also increases burn so pace yourself.

  • Round 8: Corner Bar Row

Corner Bar Row or T-Bar Row as they are often called work the latissimus dorsi, which covers a majority of your mid to lower back muscles. it is an amazing compound exercise that also works your shoulders, biceps and forearms. To do this exercise over 50 workout plan get a full-sized barbell and place the bottom in a corner of the gym. Load the other side of the bar with weight and straddle it with your back to the wall. Bend at the hips and lift the barbell off the floor in a rowing motion with your arms extended.

  • Round 9: Corner Bar Squat

Corner bar squats a.k.a. Landmine squats are a great compliment to any exercise over 50 workout plan. The set up of the weight in the front leveraged against the wall forces you to have good squat form. It’s also great for men over 50 as it is easier on your joints and does not put the pressure on your back like traditional squats.

  • Round 10: Corner Bar Press

Finish with 30 minutes of cardio – walk, jog, bike, or other cardio activity

Initially, these rounds will 8 reps but you can gradually increase them along with the weights. You can also add/ replace exercises just make sure that you replace them with an exercise that has the same motion, like push or pulls. Repeat this workout 3-4 days per week.

Gaining your shape back is no easy feat after 50. But these workout exercise for men over 50 plan will help you in regaining your health, shape, and self-esteem dramatically. We hope you try these exercise workout for men over 50

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.