The Best Workouts for Men Over 50

Staying fit at any age is critical to your physical and mental health. But it’s especially important as you get older and daily activities become more challenging.

While there's no one-size-fits-all model for getting moving after age 50, you can use this guide to help you get started. As always, you should discuss any changes to your fitness routine and diet with your doctor first to help minimize risk and get tips tailored to your individual situation before getting started.

Guidelines for Working Out After 50

Whether you’re just starting a workout routine or you’ve been on a fitness journey for years, knowing some of the more useful exercises will help you meet your health goals faster. Any physical activity can help, but there are some specific workouts that men over 50 should consider including in their fitness routine.

“General recommendations for exercise involve the recommended amount of aerobic exercise along with two days a week of strength training per week,” says Alex Haddad, DPT, PhD.

Before Getting Started With Workouts

Before you get started, it’s a good idea to get checked out by your physician. In fact, you should obtain medical clearance from all of your healthcare providers before starting any exercise program. This is particularly true, Dr. Haddad says, if you are living with any underlying health conditions. Considering any preexisting or chronic conditions before you begin a new workout routine can help you avoid or modify any exercises.

Cardio Workouts for Men Over 50

Haddad suggests breaking up your moderate intensity cardio workouts into three to five separate days. The key is to have the total number of minutes add up to 150 for the week.

To figure out what moderate intensity means for you, Haddad says, “Moderate-intensity exercise is defined as a zone of 50 to 85 percent of your heart rate maximum, in which your heart rate maximum is defined at 220 minus your age.”

If you don’t have a smart watch or other heart-rate-monitoring device, he says that “another measure is that you should still be able to talk and hold a normal conversation while you are exercising.”

Some cardio examples that you can incorporate into your weekly routine can include:

• Walking
• Easy jogging
• Elliptical workouts
• Playing a recreational sport like tennis, basketball, or pickleball

Resistance Training for Men Over 50

When it comes to resistance training, Harrad recommends exercises that “focus on two or three multijoint exercises per major muscle group,” including push-ups, assisted pull-ups, seated cable rows, goblet squats, and dead lifts.

If you’re not sure where to start with weight, Harrad suggests choosing a resistance “at a level of 60 to 85 percent of your one-repetition maximum, at about 8 to 12 repetitions per week. Movements are for major muscle groups that cross multiple joints.”

When building a routine, make sure to include exercises for all of your major muscle groups, including your legs, glutes, chest, back, shoulders, arms, and core.

A sample routine might include:

• Goblet squats
• Lunges
• Dumbbell chest presses
• Push-ups
• Lat pull-downs or assisted pull-ups
• Rows
• Shoulder presses
• Rear shoulder fly exercises
• Barbell bicep curls
• Dead lifts
• Tricep cable push-downs

Stretching for Men Over 50

Stretching suggestions from Haddad include:

• Runners stretch for calf flexibility
• Standing knee bend or heel to buttocks for quad flexibility
• Standing hamstring stretch
• Half-kneel hip flexor stretch

Core Exercises for Men Over 50

Your core is home to some of the most important muscles in your body, including those in your abdomen, hips, and lower back. You need them to accomplish daily activities and perform functions such as twisting, reaching, bending, and balancing.

These exercises can further reduce injury risk and enhance your range of motion. Some core exercises that Haddad likes to add to routines include:

• Planks
• Bridges
• Single-leg bridges

Nutrition Tips for Active Men Over 50

As with starting an exercise routine, speak to a registered dietitian-nutritionist or your doctor to learn how to personalize an eating plan that meets your health goals.

Working Out After Age 60

While getting clearance from your physician is vital at any age, it’s especially important for men over 60 to consult their healthcare provider about a new exercise program. Identifying any medical conditions before you start will help you design future workouts.