The Best Workout for Men Over 50

Men over 50 need to stay active to stay healthy. Are you looking for the best workout to do so? You’re in luck! This article will provide you with the perfect workout routine to keep fit and stay healthy.

Quick facts: Best Workout For Over 50 Male

  • ✅ Resistance Training is the Best Exercise for Older Adults, According to a Harvard Medical School Study (Harvard Medical School)
  • ✅ Exercise for Seniors: 4 Must-Do Moves for Men Over 50 (AARP)
  • ✅ Strength Training for Men Over 50 (U.S. Department of Health and Human Services)
  • ✅ Physical Activity Guidelines for Older Adults (Centers for Disease Control and Prevention)
  • ✅ The Benefits of Exercise for Older Men (Mayo Clinic)

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Benefits of Exercise

Regular exercise is a key factor in maintaining a healthy lifestyle regardless of age. Working out can help reduce age-related decline in muscle mass, flexibility, and metabolism. It can also reduce the risk of cardiovascular disease, stroke, and diabetes, as well as improve overall mental health and wellbeing.

Let’s explore further the benefits of exercise for men over 50:

Improved cardiovascular health

Improving cardiovascular health is one of the key benefits of exercise for men over 50. Cardiovascular or aerobic exercise helps to strengthen your heart and lungs by increasing oxygen flow throughout your body. Aerobic exercises can include walking, running, swimming, cycling and rowing. Regularly participating in these type of activities helps to improve heart health and increase overall endurance.

Other benefits including improved cholesterol levels, lower blood pressure and a decreased risk of heart disease. Exercise can also help burn fat, balance hormones and build muscle which can enhance energy levels. Taking the time to prioritize exercise will help men over 50 prevent many illnesses and lead an overall healthy lifestyle.

Improved muscle and bone health

One major way exercise helps men over 50 is by improving their muscle and bone health. As men get older their muscles naturally start to decline in size, strength and power. Exercise can help counteract this muscle loss by increasing muscle mass and improving strength. Additionally, regular exercise can help increase bone density which can reduce the risk of osteoporosis as well as improve balance.

Good balance is particularly important for men over 50 who are at higher risk of falls due to age-related changes in vision and coordination. Improving balance also has a direct impact on daily activities like walking, bending down, or climbing stairs more easily.

Lastly, when it comes to muscle and bone health, working with a trainer or taking part in group classes designed for older adults can be beneficial for motivating and providing guidance on proper technique throughout your workouts.

Improved mental health

Exercising on a regular basis can provide multiple mental health benefits for men over 50. Physical activity helps to reduce stress levels and improve your overall sense of well-being. Exercise also increases the release of endorphins into the body, which are chemicals responsible for creating feelings of joy and pleasure.

Regular exercise can help:

  • Improve your ability to handle thoughts and emotions, making it easier to stay in control during stressful situations.
  • Enhance brain power, leading to improved concentration and focus, as well as overall better mental health.
  • Reduce symptoms associated with anxiety and depression, leading you to feel more balanced emotionally.

Types of Exercise

Exercising is important for good physical and mental health, especially as you age. But there are certain types of exercise that are more beneficial than others when it comes to men over 50. We’ll explore the various types of exercises that are best suited for men over 50 and their benefits:

Resistance training

Resistance training, also known as strength training, is a type of exercise that helps build muscle and increase strength. It involves using weights or resistance bands to create tension in the muscles so they must work and become stronger.

For men over 50, resistance training is an excellent way to build bone density and help prevent osteoporosis, a weakening of the bones caused by age. Additionally, resistance training can help lower cholesterol levels, improve balance and coordination, increase circulation, reduce body fat, and even prevent age-related diseases such as Alzheimer’s or Parkinson’s.

To ensure safety during strength training for men over 50 years old, it is recommended to use lighter weights than younger people or those who have been exercising for longer periods of time. Also be sure to take regular breaks between sets to avoid overworking the muscles.

Aerobic exercise

Aerobic exercise, also known as cardiovascular exercise, is a type of exercise that increases the amount of oxygen that reaches your muscles. This type of exercise helps to strengthen your heart and improve your ability to use oxygen more efficiently. Aerobic exercises include walking, jogging, swimming, cycling and any other form of aerobic activity.

This type of exercise is beneficial for men over 50 because it helps reduce the risk for developing cardiovascular disease and other chronic conditions. Additionally, aerobic exercise has been found to reduce stress levels and improve overall mental health in older adults.

It is recommended that men over 50 engage in at least 30 minutes of moderate-intensity aerobic activity five days per week or more vigorous-intensity aerobic activity three days per week.

Flexibility training

Flexibility training involves stretching and exercises that help improve your range of motion, balance and posture. For men over 50, flexibility training is an important part of any exercise program to reduce the risk of injury, increase mobility and range of motion, as well as maintaining bone density. Examples of flexibility training include basic stretches such as lunges and toe touches as well as yoga poses.

By improving your flexibility you can enhance performance in other exercises by decreasing the stress on your joints during activity. Flexibility training can also help to reduce pain associated with age-related mobility issues like arthritis or joint stiffness. Additionally, increased flexibility can reduce risk factors for falls associated with aging. Finally, regular stretching reduces muscle tension from daily activities resulting in improved muscular relaxation overall.

Exercise Guidelines

Exercise is an important part of staying healthy and maintaining a healthy lifestyle, especially for men over 50. There are certain guidelines that should be followed to ensure that you are getting the most out of your workouts and not putting yourself at risk of injury.

Let’s look at some of the best exercises for men over 50 and the guidelines they should follow:


When it comes to working out, consistency is key. Exercise frequency for men over the age of 50 should be done at least three days per week with some rest days in between. However, that is not the only factor to consider when it comes to the frequency of your workouts. You should also consider the types of exercises you want to do each week and how long your workouts will last.

For general fitness and health goals, aim for at least 30 minutes of moderate-intensity aerobic exercise (such as walking or cycling) most days of the week. For bone and muscle maintenance, engage in strength training exercises two or three times per week. Additionally, you may want to incorporate low impact activities such as yoga or tai chi into your weekly regime two or three times a week for flexibility and balance improvement.


When it comes to exercise, the intensity of your workout matters just as much as the type of exercises you’re doing. For men over 50, it’s important to make sure that the intensity of your workout is appropriate. If you’re just starting to work out, it can be tempting to jump right in with high-intensity workouts; however, this can be dangerous if you don’t take into account your age and physical capabilities.

That’s why it is so important to start off at a moderate pace and then increase the intensity as you get stronger. Your body will adapt and respond best if you start off slow and gradually increase your intensity over time. For example, if you are running or cycling, try starting off with a slower pace for the first few minutes before gradually increasing your speed. You can also use interval training–alternating between fast-paced and slow-paced intervals–to help keep your body challenged without overdoing it or putting yourself at risk of injury.


It is essential for men over 50 to exercise regularly. Exercise not only helps to maintain your physical health, but it also boosts your mental and emotional wellbeing. Regular exercise can help reduce the risk of heart disease, stroke, diabetes and other medical conditions.

When it comes to the duration of an exercise routine, research suggests that men over 50 should aim for at least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, jogging or swimming). This can be broken down into:

  • 30 minutes 5 days a week
  • or 25 minutes 6 days a week if that works better with your lifestyle.

Additionally, strength training is recommended 2-3 times per week for maintaining muscle mass and bone health. Start slow and gradually increase the intensity as you become more comfortable and injury-free with your chosen activity(s).

Sample Workouts

Working out is an important part of a healthy lifestyle, especially for men over 50. It’s essential for maintaining a strong heart and muscles, and for keeping your weight in check. A well-rounded workout routine should incorporate strength training, cardio, and stretching.

Here, we will take a look at sample workouts that can help you on your journey:

Resistance training

Resistance training is a great workout for men over 50. This type of exercise involves working against external resistance that can be provided either by weights, machines, or elastic bands. When executing these exercises, you should use different muscle groups and complete repetitions that match your physical strength.

The focus of this workout is on muscles and joints, which helps to reduce the risk of injury from overtraining or using too much weight. It also helps improve overall performance in activities such as sports, running and even everyday tasks.

Beginner resistance training typically consists of:

  • 3 sets with 8–10 repetitions for each set for each exercise.
  • As you progress, you can increase the number sets to 4–5 and use heavier weights if necessary.

Other types of resistance training include:

  • Plyometrics, jump training and heavy bag workouts.

Aerobic exercise

Aerobic exercise is one of the best forms of physical activity that can help men over 50 get and stay fit. Aerobic exercises require sustained activity that elevates your heart rate, such as walking, jogging, swimming, cycling, dancing, or using an elliptical machine.

A good aerobic exercise routine should last for at least twenty minutes and be completed three to five times a week for maximum effect.

Aerobic exercise can help improve overall cardiovascular health, build endurance and strength in the muscles and bones, increase metabolism to help control weight gain, reduce stress levels and boost energy levels. It’s important to take into account any existing medical conditions before starting an aerobic exercise routine. Proper warm-ups and cool-downs are also recommended to limit potential injuries while exercising.

Flexibility training

Flexibility training is an important part of any fitness program, especially for men over 50. As we age, our joints and muscles become stiffer and less capable of keeping up with the demands of everyday life. Flexibility training can reduce these symptoms and help keep you active. It can also improve your posture, reduce your risk of injury, and increase overall range of motion throughout the body.

When incorporating flexibility exercises into your workouts, make sure to choose dynamic stretching movements that involve stretching in motion as opposed to static stretches that require you to hold a certain position for a certain period of time. Dynamic stretches can be done before or after a workout and are great for improving mobility for activities like running or volleyball.

These exercises should focus on stretching out the major muscle groups including:

  • Hamstrings
  • Calves
  • Quads
  • Chest
  • Shoulders
  • Back

Safety Considerations

Exercise is important for people of all ages, and men over 50 should be encouraged to stay physically active and maintain a healthy lifestyle. However, safety is paramount for any exercises aiming to build strength, improve balance, and increase overall fitness. Therefore, there are certain considerations that need to be taken into account before starting any workout routine:

  • Ensure that you are medically fit to exercise.
  • Start slowly and gradually increase the intensity of your workouts.
  • Choose exercises that are specific to your goals.
  • Incorporate exercises that target all major muscle groups.
  • Listen to your body and adjust your workout accordingly.
  • Warm up and cool down before and after your workout.

Warm up and cool down

For men over 50, warming up and cooling down prior to and following a workout is an important safety consideration. Warming up gradually prepares the body for physical activity by gradually increasing blood flow, heart rate, and muscle temperature. This helps protect the body from sudden strain or injury. The cool down helps the body slowly return to its resting state and helps reduce any post-workout soreness or fatigue.

During a warm-up or cool down, it is important to focus on stretching the major muscle groups that will be used during the workout. Stretching can help increase flexibility and range of motion, as well as reduce tension in the muscles when done correctly. Before stretching, it is important to do some light aerobic exercise such as walking or jogging in order to warm up the muscles for stretching. This can also help reduce stiffness or injury during a workout session.

Listen to your body

When it comes to exercising, men over 50 should pay particular attention to their bodies and be mindful of any signs of discomfort or pain. It’s important to know that your body’s capabilities may have changed since you were young and that it could take longer now to recover from intense workouts or injuries. During physical activities, men over 50 should often take breaks, as well as stay hydrated. Additionally, prior to starting an exercise program, men should consult a doctor and ensure they are cleared for physical activities.

It’s essential for men over 50 to pay attention to their body’s response before, during and after exercise. If something doesn’t feel right then it may be best not the push yourself too far. It is better to:

  • Reduce the intensity or duration of physical activity than push yourself beyond what your body is capable of at the moment.
  • Seek medical advice if there is intense pain during an exercise session.

Consult a doctor before starting

Before starting any type of workout, men over the age of 50 should consult with a doctor to make sure they are healthy enough to do so. Everyone’s body and health are different, and it is important to assess any special considerations that may be necessary for an older adult’s exercise regime. A doctor will help determine an individual’s current level of fitness and advise the best plan for achieving personal fitness goals.

It is also important to note that men over 50 should start slow and easy with their workouts–noticeable results will come with consistency, not intensity. A routine that includes a combination of aerobic exercise, strength training, and flexibility exercises will best help a man over 50 stay healthy and in shape as he ages.

FAQs about: Best Workout For Over 50 Male

Q1. What is the best workout for over 50 male?

A1. The best workout for an over 50 male is one that includes both aerobic exercise and strength training. Aerobic exercises like walking, running, swimming, and biking can help to improve heart health and increase endurance. Strength exercises like weight lifting, bodyweight exercises, and resistance band exercises help to build muscle and bone density. It is important to find a routine that is tailored to your individual needs and abilities.

Q2. How often should an over 50 male work out?

A2. It is recommended that an over 50 male should exercise at least 3 times a week for 30 to 60 minutes. This should include both aerobic and strength exercises. It is important to include rest days in your routine to allow your body to recover. Additionally, it is important to listen to your body and not overdo it.

Q3. What are some tips for an over 50 male starting a new workout routine?

A3. When starting a new workout routine, it is important to start slow and gradually increase intensity and duration as you become more fit. Additionally, a few tips include setting realistic goals, maintaining proper form, consulting a doctor before starting any new exercise routine, and staying hydrated and fueled. Lastly, it is important to make sure you are having fun and enjoying your workouts.

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