The 5 Best Strength Exercises for Preventing Age-Related Muscle Loss for Men Over 50

“Muscle is tied to strength, balance, metabolism, and overall independence,” says Timothy Duerler, MD, a board-certified family medicine physician at Ovation Private Health in Park City, Utah. “When you lose it, everyday things like getting up from a chair, carrying groceries, or avoiding a fall get harder.”

One of the most reliable ways to slow that loss, and in many cases rebuild what’s been lost, is strength training. “Strength training not only slows muscle loss, it can reverse it,” says Connie Oh, MD, a board-certified sports medicine physician at Hoag Orthopedic Institute in Irvine, California.

A Full-Body Routine to Build and Maintain Muscle After 50

The following routine was designed by Eric North, an Athletics and Fitness Association of America (AFAA)–certified personal trainer and the founder of Performance Rejuvenation Center in Washington, DC, where he works with middle-aged and older men on muscle loss and hormone health. It hits the muscle groups that matter most for daily function.

These muscles include the legs and glutes for standing, walking, and climbing stairs, the back and core for posture and balance, and the chest, shoulders, and arms for pushing, pulling, and carrying, according to Dr. Oh.

"Focus on the lower body, especially the quadriceps, hip abductors, and hip flexors, along with the core and trunk muscles," she says. "These are essential for everyday tasks and overall balance."

Do two to three sets of 8 to 12 reps for each exercise and hold the plank for 30 to 60 seconds per set, suggests North. Choose a manageable weight and add resistance gradually as your form and confidence improve.

1. Goblet Squat

Stand with your feet about shoulder-width apart, toes forward (or pointed outward slightly), and knees over your second and third toes. Hold a single dumbbell against your chest like a goblet, with elbows tucked against your sides. Lower your butt toward the floor by sitting back into your hips and bending at the knees. Keep your chest up and head and neck in a neutral position. Lower as far as you’re able to while maintaining proper form, making sure your knees track over the second and third toes and keeping your heels on the ground. Push into your feet to lift your body back up and away from the floor, then return to the starting position. Repeat. Beginners can rest a hand on a chair or railing for support.

2. Push-Up

Get on the floor on your hands and knees. Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward. Extend your legs behind you so your body forms a straight line from head to heels, with your weight on your hands and toes. Keeping your core engaged and your elbows at roughly a 45-degree angle from your body, lower your chest to the floor with control, until it touches or nearly touches the ground. Press through your palms to push your body back up to the starting position. Repeat. If floor push-ups feel hard on the joints, place your hands on a sturdy bench or kitchen counter and perform the movement from an incline.

3. One-Arm Dumbbell Row

Stand next to a flat bench with a dumbbell on the floor beside it. Place your left hand and left knee on the bench so your torso is roughly parallel to the floor or angled slightly upward, with your back, head, and neck in a neutral position. Pick up the dumbbell with your right hand, letting your arm hang straight down. Pull the dumbbell toward your right hip, keeping your elbow close to your body and squeezing your shoulder blade at the top, then lower with control. Complete all reps on one side before switching arms.

4. Romanian Dead Lift

Stand with your feet about hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. Hinge at the hips, pushing your butt back and keeping your chest high as you lower the weights along the front of your legs until they reach just past your knees (or further if your mobility allows). You should feel a gentle stretch in your hamstrings. Squeeze your glutes to stand back up. Repeat. Keep a flat back and a slight bend in the knees throughout the movement.

5. Forearm Plank

Get on the floor on your hands and knees. Lower onto your forearms so your elbows are directly under your shoulders, with your forearms flat on the floor and parallel to each other. Extend your legs behind you, tucking your toes under, so your body forms a straight line from head to heels. Engage your core to keep your hips level. Hold for 30 to 60 seconds. If that’s too challenging, drop to your knees or place your hands on a sturdy bench or kitchen counter and perform the movement from an incline.

The Takeaway

• Starting around age 50, men lose 1 to 2 percent of their muscle mass and 1.5 to 3 percent of their strength per year. This condition, known as sarcopenia, can make everyday tasks such as climbing stairs and carrying groceries progressively harder.
• Strength training is one of the most effective ways to slow and even reverse muscle loss. Important muscle groups to target include the legs, glutes, core, back, chest, shoulders, and arms.
• A full-body routine of five exercises performed two to three times per week can help men over 50 build and maintain muscle for everyday function and independence.