Strength Training For Men Over 50

Consult your doctor before starting any workout program.
Once we hit 50, we should reasonably consider adding strength training to our fitness routine. It can be an excellent way to build muscle and burn calories for maintaining a healthy weight. If it has been awhile since we have lifted weights (if at all) we can be a little hesitant to jump into a heavy weight training schedule. Don’t worry, it’s easier than you think and now there are more reasonable routines than ever. With just a little research, you should have no trouble finding a routine that works for you. In this article we set out some easy, but effective, ways to get you going.

Low Impact HIIT Workouts

First of all, let’s quickly look at what an HIIT workout is. HIIT stands for high-intensity interval training. That’s a fancy way to say you exercise with very high intensity bursts, followed by short recovery (sometimes active) periods. Low impact HIIT workouts are a great way to keep fit and strength train after 50. You can use weights, bands, and even body weight as resistance. The key is to continually (but gradually) increase your intensity over time during the high-intensity portions of the workout. You can find several low impact HIIT workouts online. Make sure to find  HIIT workouts that are also low impact and safe for your current fitness level.

I particularly like HIIT workouts because they also help boost testosterone without harmful drugs. One more tip: you don’t need more than 50 minutes per week of HIIT workouts.

Basic Movement Drills

What we are talking about here are body weight movements. These basic movements are quite underrated and you can work up a nice pump right at home. Body-weight exercises help boost cardiovascular fitness, stamina, endurance, and help build muscle mass. Many professionals think the 3 exercises that follow are really all you need, 2 to 3 times a week.

Push-ups are great body weight exercises that develop strength and power.  Push-ups are also compound exercises that engage the core and builds the chest, shoulder, back, biceps, and deltoids.

Pull-ups are tough, but most things that really help are. By the way, most people can’t do even 1 proper pull up, so don’t be too hard on yourself. And there is good news. Most gyms today have weight assist pull up stations. Even assisted pull-ups are highly beneficial for back muscles, arms, and shoulders. Over time, you will graduate to unassisted pull-ups.

Squats are excellent, not only because they work every muscle in the lower body, but also because they work the large muscles of the legs and they double as a great cardio workout. Ever notice how you are out of breath when you do a good set of squats? That’s because the large muscles of the body use up a lot of oxygen and you feel like you have just been on a jog. You don’t even need weights and there are several variations of squats that you can do.

Lifting Weights

Weightlifting should be undertaken with a bit of caution and knowledge. Really heavy lifting can result in muscle strains and tears, requiring weeks to recover from. Heaving lifting can also actually increase blood pressure. With those caveats in mind, most of us over 50 folks should stick to moderate amounts of weights and forget about reliving our college days. Even at a moderate level, lifting weights are the best and fastest strength training options, there is just no way around it,  for 2 to 3 times a week. There are so many benefits that we can’t even list them all here, but here are several. 

• Increased muscle mass
• Increased bone density
• Endurance
• Strength
• Increased metabolism (even up to 72 hours after lifting)
• Heart health
• Blood sugar
• Flexibility (and mobility)
• Makes you feel better

So what are the best weightlifting exercises for folks over 50? Here they are.

Bench Press. Of course, this is the go-to exercise for building upper body strength in the chest, arms, and shoulders. You should start with light to medium weights, performing 2-3 sets of 8 to 10 reps. As you increase weights, be careful of muscle strains and joint pain. Some good alternatives are dumbbells or using a Smith machine. (Also, see push ups) Many gyms have Smith machines, which include both a guided lift path and safety hooks to make sure weights can’t fall on you.

Dead Lift. This exercise is the workhorse of compound exercises, working the quads, back, glutes and core. And the best news is you don’t have to lift very heavy–in fact, DON’T do heavy dead lifts if you are over 50. Believe me, you will feel it even at light weights. With legs shoulder-length apart, hinge at the waist with a small bend at the knees, grab the (light) bar and hinge to an upright position. 2 to 3 sets of 8 to 10 reps are ideal. If the dead lift is not your cup of tea, try barbell hip thrusts or glute bridges as alternatives.

Squats. Let’s just start out right away and say that you have to use proper form here. If not, it’s probably best just to use body weight squats, because improper form can cause back strain and knee injury. When done properly (and in our case, that includes not going too heavy) squats help burn fat, build leg muscles, improve flexibility in the lower back, and they even strengthen knee joints. Here are some alternatives: step ups, rear lunges, and (surprise) kettle bell swings.

Conclusion

Strength training, including HIIT, body weight exercises, and weight lifting should be part of almost any exercise routine. The keys are not overdoing it with too much weight or frequency, and using proper form to prevent harm or injury. Of course, we suggest you always consult your doctor before starting any exercise program. We hope you have found these quick and easy tips helpful and we invite your comments and feedback below.

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