Fitness Tips for Men Over 50

Fitness Tips for Men Over 50

It’s all about hormones. In youth, when the hormonal rate is high, the male body responds better to high-intensity workouts – with large weights and a small number of repetitions. And women, on the contrary, better go through endurance training, with more repetitions but less weight.

However, after 50, the hormonal background changes, and men and women experience many common problems. Muscle mass is lost on the arms and legs, and fat is accumulated on the stomach and buttocks. At the same time, ligaments and joints are getting weaker, so it becomes harmful to train intensively. We offer you a comfortable complex of exercises you can perform at home without any risk to your health.

Changes in the male body after 50

The passing years leave a mark not only on the appearance but also inside the whole human body. Its main functions are changing; we acquire new habits and the general rhythm of life.

  • Eating behavior – the stomach begins to work slower, the proteins are absorbed less effectively, which leads to delay indigestion and lack of appetite. Changes in taste buds that atrophy with age change the ability to feel tastes and a decrease in interest in food. There may also be problems with teeth and chewing.
  • Body changes – a decrease in the protein mass of the body leads to a loss of muscle mass, an increase in the percentage of fat, and the appearance of problem areas. A sedentary lifestyle, a decrease in physical activity – all this affects the state of the body, which becomes flabby and loses shape.
  • Internal organs – with age, any organ can begin to malfunction. Problems arise in the cardiovascular system, excretory, joint pain, as well as decreased vision and hearing.
  • Psychological state – in old age, a person can get mostly isolated from society, being left to live with just their family or spend time alone. There is a feeling of boredom, indifference; it seems that nothing is interesting. The elderly often depend on relatives if they need care, which makes them feel not free. Regular exercise increased physical activity, allow a person to feel better, maintain health, and stay energetic to still engage in senior online dating.


Squats are the best exercise for the legs and buttocks. However, classic squats give a big load on the knees and lower back. After 50, men should start with the lite option.

Place two chairs on both sides of you. Stand straight, feet shoulder-width apart. Hands-on the waist. Sit down, taking your pelvis back and the body a little forward. After about half the amplitude, lower your hands with your palms on the chair seats. Continue to squat to the bottom, leaning slightly on your palms. Start to rise, also resting on your hands; as you lift them, remove them from the chairs and put them on your waist.

Repeat 20 times.

Wall pull

Standing dumbbell traction is one of the best back exercises. However, beginners in adulthood need to protect the spine, so they can do this exercise against the wall.

Lean your back on the wall so that your tailbone touches it, move your feet 10-15 cm away. Take the dumbbells in your hands, straighten up, place the shoulder blades, shoulders, and back of the head so that they touch the wall. Gently, without lowering the chin, tilt the body forward. The tailbone should not come off the wall!

Repeat 20 times.


This exercise strengthens the pectoral muscles, back, upper shoulder region, and develops the collar zone.

Lie on your back on the sofa so that your arms are completely above the space when you lower them behind your head. Take the nest position: the knees are bent, the lower back is pressed to the sofa, hands with dumbbells over the chest. Connect your fists, and do not raise them until the end of the exercise. Bend your elbows so that they have a feeling of softness. Lower, without bending further, both hands behind the head as deep as possible and return to the starting position.

Perform 15 times, rest, and repeat 15 more times.


This is a classic exercise to strengthen the abdominals. Be sure to do it without lifting your lower back from the floor. Otherwise, not only the load increases greatly, but the risk of damage to the back can get quite significant.

Lying on your back, bend your knees, and place your feet on the wall or put your heels on the chair seat. Hands under the neck. As you exhale, lower your chin to your chest and stretch your forehead forward, twisting your back so that your shoulders and possibly the shoulder blades come off the floor. In this case, the lower back should be pressed closer to the floor. On breathing out, return to the starting position.

Perform 15 times, rest, and repeat 15 more times.