Being over 50 is no excuse for not being in shape!
Fitness and exercise is extremely important for anyone interested in maintaining a healthy lifestyle and an even healthier body regardless of age, which is why I decided to present here the best workouts for men over 50.
You may not know it, but exercise is very important for men when they get over forty and into their fifties. This is because a man’s body produces a unique hormone called testosterone and as he gets older, his body produces less and less of it.
This reduced production leads to accumulation of excess fat near in the chest area and around the abdomen. Scientists believe that all this excess fat can cause heart problems, as well as diabetes and even some forms of cancer!
As you can probably tell, getting rid of all that fat is extremely important, especially if a man is close to or just over 50. So how does one get rid of this fat?
Well, there is only one way to do it: with some good old fashioned workouts! In other words, you are going to have to make your body sweat out all its excess fat. Now I’m sure that some of you are already thinking about the fact that you don’t have the time or the energy to hit the gym in a daily basis.
Well, I have some amazing news for you: there is many a home workout for men that you can try. That’s right, with the right routines, working out at home can be just as effective as hitting the gym. Even more so.
Before we start talking about fitness plans, we should make one thing crystal clear: no matter how fit you are, once you hit 50, you need to be very careful. Even quick workouts for men can cause serious problems if not performed correctly. Furthermore, it goes without saying that certain exercises are simply not suitable for men that age.
In other words, you need to forget pretty much everything you knew about fitness when you were 20 or thirty years old. Also, the first thing you should do before you start making your fitness plans, is to visit a doctor and work with him or her in order to design the best and most effective workouts for you and your needs.
With that being said, let’s have a look at some of the most common and effective workouts for men over 50.
Strength and resistance workout programs for men
OK, full disclosure, for strength and resistance training you will need some weights like kettle-bells and dumbbells. If you don’t have any lying around, you can just use some heavy objects, like big books, that you have in your house as weights.
Strength and resistance exercises engage a lot of the muscles in your body, which will in turn force your body to produce more testosterone, which will burn away the excess fat.
Furthermore, those exercises will also help your bones grow stronger and they are also very beneficial for your heart. A strength and resistance exercise routine for men over 50 should contain a lot of lat presses, squats, military presses, bench presses and lat pull downs. Since you will be using weights for those exercises, you should start with smaller ones and do a lot of reps and then move to slightly bigger weights and less reps.
Core exercise routines for men
Fat concentration around the abdomen is very dangerous for men over 50, which is why fat loss workouts for men are extremely important for them. Those should be based around exercises that target the abdominal and the lower back muscles, those exercises are abdominal crunches and planking, respectively.
In order to exercise your abdominal muscles and burn the fat there, just do as many abdominal crunches as you can in one sitting three times a week.
Planking is a bit more taxing, it requires you to lie down on your stomach and raise your body with your toes and forearms, so you should take things a bit easy. Just hold the “plank” position for up to 5 seconds, three to five times a week and you’ll be fine.
Cardio workouts for men over 50
Cardio workouts are great because they not only make the heart and lungs stronger, but they also help men lose weight, and both those things are very important for men over 50. Cardio workouts at home are really easy, since you don’t need any equipment or a home gym for them.
What you do need however, is nice weather and the desire to spend some time outside your house. Walking, running and swimming will provide you with a great cardio workout. Just take things easy at first if you are a beginner and gradually increase the distance you walk or run or the number of laps you swim around the pool.
Now, a quick workout for men, like the ones mentioned above, can do wonders for his overall health and fitness, provided he creates a program and sticks with it, that is. But what if you not only want to improve your health, but you also want a toned and muscular body in the process? Well, believe it or not, there are many muscle building workouts for men over 50.
Here we will take a look at the most popular and effective exercises for building muscle, modified for men over 50, in order to help you create your very own fitness routine, based on your preference and needs.
Squats: First and foremost, form is the biggest problem as far as barbell back squats are concerned. Another mistake that many older men make when doing this exercise, is simply lifting too much weight.
So, if you want to safely get the most out of your squats, you need to cut down on the weight a bit, use a full range of motion and perform many reps, instead of performing a few reps quickly and with too much weight. After a few sessions, you can increase the amount of weight you lift while doing your squats.
Bench Presses: Once again this staple of the over 50 workout, especially for men looking to get a bigger and stronger chest, can cause problems and pain if you overdo it with the weights. Cut down on the weight down and focus on form. If you still want to use big weights for quicker results, then I suggest you try using dumbbell to avoid putting too big a strain on your shoulders and back.
Shoulder presses: This exercise, also known as an overhead press can benefit your overall stability, which can in turn help you with other lifts such as bench presses and rows. In other words, it should definitely be a part of your muscle building programs. I know that this particular exercise can cause shoulder pain, so, if that happens, try using dumbbell presses, Arnold presses, plate raises and one arm landmine presses.
Dead Lifts: This is the favorite exercise of thousands of strength enthusiasts all over the world, since it provides them with full-body strength and muscle mass. If traditional dead lifts cause you pain or if you are just too tall to pull them off correctly and safely, and you can try doing dead lifts off blocks or a bench.
Start with the barbell at about mid-shin level and then perform the rest of the movement as usual. You can also try trap bar or dumbbell dead lifts as well.
Dips: Dips are absolutely necessary for those looking to improve their upper body strength and if that’s the case with you, then they should definitely be a part of your morning workout. If you want to strengthen your triceps, stand upright throughout the movement and keep your elbows by your sides. If you want a bigger and stronger chest, then lean forward and slightly flare your elbows.
Don’t worry if you can’t go all the way down, just go as far as you feel is safe and comfortable. If you find this exercise to be a bit difficult for you, then you can try using an assisted pull-up/dip machine with counterbalanced weight.
Barbell curls: This is believed by many to be the best exercise for building biceps, however it can put some strain on the lower back and shoulder joints of older men such as yourself. If this is the case, then you can try some seated dumbbell curls or spider curls. These exercises will take the load off your back and stabilize your shoulders which will severely reduce the pain caused by traditional barbell curls, or even make it disappear altogether.
Pull-ups: The pull-up and all its variations (wide-grip, close-grip, reverse-grip, etc.) are the best back building exercises out there, which is why no muscle building program is complete without them. However, they are also very challenging move for almost every lifter.
The most popular alternative to pull-ups for men over 50 is the pull down machine, but the inverted row is an even better and more effective alternative that you should definitely incorporate in your training programs, especially if you don’t own or have access to a pull down machine.
Bent-Over Rows: Although this exercise is ideal for building back mass, it can easily become a back-breaker, if you are not careful. If the bent-over rows aren’t executed correctly, they can cause serious lumbar injuries. Positioning the hips, knees, shoulders and spine can be very difficult while trying to stimulate the lats. So, if you find doing bent-over rows too difficult, then remove from your quick workouts for men and, for your safety, replace them with dumbbell rows, T-bar rows and machine rows.
Romanian Dead Lifts: This exercise may be very effective, but it can put a great stress on the hamstrings. If lower back problems prevent you from loading the bar then just try the single leg version or the glute/ham curl.
Body Weight Moves: The ability to move your own body weight is the best and most clear proof of your strength. Pull-ups, push-ups, dips, inverted rows and abdominal moves are staples of the muscle-building world and they can be found in nearly all routines, for a very good reason: they are very effective and safe exercises.
Home workouts for men over 50 should definitely have quite a few body weight exercises to help with the safe development of overall body strength.
Those are some of the safest and best workouts for men over 50, but they are also great for younger men as well! Just remember, that just because you have reached a certain age, this doesn’t mean that your body doesn’t need any maintenance.
Exercise is not just to make us look good and boost our confidence, it is also about improving our health and staying healthy, so you should never give up your at home workouts for men. What you should do, is modify them to better suit your age and physical condition.
Filed under: Men