If you’re a man in your 50s or older, following a flexible strength routine is the name of the game. Adding this form of resistance band training and exercises to your workouts is also essential for maintain lean muscle mass and muscle strength, says Denise Chakoian, Owner and Founder of CORE Cycle.Fitness.Lagree, Certified Personal Trainer, Cancer Exercise Specialist and Fitness Consultant. That’s why we’ve consulted with a fitness professional to make sure your regular fitness routine is as up-to-date and as beneficial as possible. Chakoian shares with us today the ultimate workout for men to stay fit after 50.
“Men over 50 can still do the exercises they love, however, as we age our tissues and muscles become harder to recover,” Chakoian says. “An effective workout for a man over 50 would be a full body workout that incorporates the following [exercises].” In addition to the eight moves below, it’s crucial to incorporate some sort of cardiovascular training like running, walking, rowing, or biking, to support strong and healthy heart muscles.
Get ready for the best workout after 50 that any man should do. These exercises can be done with higher reps – 15-20 reps with hand weights – for a great sweat session. Keep reading to learn more, and then don’t miss the 7 floor exercises men should do every day to stay fit.
1. Upper body conditioning
Upper body conditioning kicks off Chakoian’s top recommended workout for men to stay fit after 50. This includes shoulder presses to build strength in your front shoulders.
To perform shoulder presses, stand straight with your feet planted shoulder-width apart. Have a dumbbell in each hand near your shoulders, palms facing you. Activate your core and bend both knees a little. Next, press the weights overhead until both arms are completely straight. Using control, gradually lower the weights back to the starting position to complete one rep.
2. Bicep Curls
The biceps curl strengthens your anterior biceps region. To start, stand up straight with a dumbbell in each hand and your arms at your sides. Maintain relaxed shoulders and activate your abs. Next, bend your elbows to bring the weights up toward your shoulders. Gradually lower them back to the starting position.
3. Tricep Kickbacks
Tricep kickbacks begin with planting one knee and corresponding hand on a workout bench and holding a dumbbell in the opposite hand. The arm with the free weight should be bent at 90 degrees. Activate your core by bringing the weight behind you towards your buttocks. Then use the control to bring the dumbbell back to the starting position.
4. Chest presses
Get ready to strengthen your pecs with chest presses. To begin, lie flat on your back on a workout bench, holding a dumbbell in both hands. Your palms and forearms should face forward and your arms should be parallel to the floor. Once you’re in the right position, press the weights down until your arms are straight. Then slowly lower them down.
5. Squats
The squat is a great choice for building functional movement in your lower quadriceps and buttocks. To start, plant your feet a little outside of hip-width and hold a dumbbell in each hand with your arms at your sides. Maintain a straight back as you press into your hips and lower into a squat. Lower until your thighs reach a position parallel to the floor. Then press down on both feet to return to a standing position.
6. Deadlifts
The deadlift strengthens your hamstrings. Feel free to use dumbbells or a deadlift bar for this exercise.
To start, place your feet shoulder-width apart and hold a dumbbell in both hands. Your palms should face inward. Next, tilt your hips back as you lower the weights to the floor, making sure they don’t drift away from your legs. When you’re at the bottom of the movement, push through your feet to bring the dumbbells back to the starting position.
7. Push-ups
Start your push-ups with a high plank; Rise up to your tiptoes and make sure your wrists are below your shoulders. Your body should form a straight line. Then, bend both elbows to lower your chest to the ground. Keep your core tight as you do this. Next, lean on a high board.
8. Boards
Chakoian recommends the planks for straight arms and forearms to close out this workout for men to stay fit after 50. To perform a plank, you will form a straight line with your body; come up to the balls of your feet, maintain a tight core, and make sure your lower back doesn’t sag. The straight arm plank will place your hands on the floor with your wrists aligned with your shoulders; the forearm plank will have your forearms positioned on the floor.
Subscribe to our newsletter !