Best Workouts for Men over 50

According to the latest physical activities guidelines for Americans, men over 50 years should perform at least 300 minutes (5 hours) of moderate-intensity physical activity a week. This can significantly reduce the risk of several chronic diseases including heart attack, diabetes, arthritis, depression, high blood pressure, and even night sweats.

Moreover, following a strict but light workout plan helps elderly men look muscular, handsome, and physically fit. Down below are the top core exercises and best workouts for men over 50 which are recommended by Gold Gym trainers.  

Weight Training Exercises for Men over 50

Bench Press

men performing bench press

This is probably one of the most popular gym exercises in the world. Categorized under upper body workouts, Bench Press is a weight training exercise in which consists of pressing a weight upwards while lying on the back on a bench. This exercise focuses on strengthening pectoral muscles in the shoulders and chest.

Trainers recommend starting off with 10 kgs of weights on the bench press rod for the first 4 weeks. As the ligaments and tendons of a 50-year-old develop soft tissues, they are very likely to feel pain due to rotator cuff injuries. Once the ligaments and tendons are trained, one can gradually increase the overall weight for the exercise.  


men performing deadlift

The deadlift is a core exercise that activates a large number of individual muscles resulting in all round physical fitness. Performing deadlift is dead simple. All you need to do is to lift weight loaded bar off the ground to the level of your hips, then lower down to the ground. 

Here are some of the proven health benefits of deadlift.

  • Increases muscle mass
  • Stronger hips and buttocks
  • Provides strength to knee joints
  • Stronger Grip

Dumbbell Rows

men performing dumbbell rows

Back pain is one of the most common health problems in men over 50. This happens because of a ruptured or herniated disc. Dumbbell row helps to strengthen the spine muscles which minimizes the chances of occurring a ruptured or herniated disc.

To perform, hold the dumbbell in one hand and place the other hand on a bench. Tilt forward keeping your back straight and slowly pull up the dumbbell raising it your chest. It is sometimes called dumbbell bent over row in the gym. Trainers recommend starting off with 5 kg dumbbell and increasing weight by another 5 kgs gradually after every 2 weeks.

Strength Training Exercises for Men over 50


men performing squats

Many people do squats in a wrong manner. Learn how to squat properly by Nerd Fitness experts. If done properly, squats can help you increase the overall size by creating an anabolic (muscle building) environment in the body.

Squats become more important for men when they cross fifty years mark in their life because it works as a posture corrector for them. There is a reason why many men suffer from hyperkyphosis in old age. With aging overworked muscles lead to degeneration in the spine and serious conditions like osteoporosis and osteoarthritis.

Push Ups

men performing push ups

It is a very simple exercise that elderly men can perform at home or the gym. This exercise does not require any kind of external weight rather person uses his own weight as resistance. This is why it is also a common form of punishment used in the military, schools or in some martial arts disciplines.

To perform, simply lie down on your stomach and spread your legs 1 foot apart. Now raise and lower down your body using arms without lifting your legs. This exercise focuses on building triceps, chest, shoulder, and abdominal muscles. Trainer recommends that men over 50 should perform 15 push-ups a day in the gym or home.

Pull Ups

men performing pull ups

Similar to pushups pull ups also helps men look bigger and longer. This exercise uses latissimus dorsi (the largest muscle in the upper body) muscle to lift the body weight with the help of a fixed iron rod or bar.

Here are the benefits of performing pull-ups in a normal workout routine.

  • Helps define your back and biceps  
  • Makes you appear wider
  • Alleviates back pain
  • Overall better muscular coordination
  • Helps you lift heavier weights than before

Endurance Training Exercises for Men over 50


men over 50 running

When it comes to building stamina, which is better than normal running. It is one of the simplest and easy to do cardio exercises for men. Studies suggest that general running has a lot of beneficial effects on body mass, body fat, and resting heart rate.

Other than that, it also helps to lower LDL cholesterol in the body. Ultimately reducing the risk of heart attack and other strokes. Fitness coach recommends running 1.5 kilometers on a daily basis for elderly men. Not to mention, older men must have a good pair of running shoes to avoid common running injuries.


man swimming

Swimming is an ideal and risk-free exercise for elderly men. The biggest reason why men over 50 should swim is that it can improve bone mineral density (BMD) and thereby reduces the risk of osteoporosis.

Moreover, most senior men suffer from various skin diseases such as xerosis and eczema, swimming can help tone their skin cells which is less prone to skin infections. Not only that, those who include swimming in their daily workout never have to spend money buying skin loosening creams.


A study published in BMJ found that regular cycling cut the risk of death from all causes by more than 40%, and cut the risk of cancer and heart disease by 45% in men. Our professional fitness trainers recommend that men over 50 should perform cycling for 30 minutes every day.

Stretching Exercises for Men over 50

Butterfly Stretch

50 year old man performing butterfly stretch

Proper stretching is an ideal start to any workout. It helps the body to warm up and prepare muscle cells to go into action mode. Stretching becomes vital for senior men workout because it helps provide mobility and flexibility to the joint fluid.

Although butterfly stretch is quite easy to perform, proper positioning of lower back and balancing of both feet is required with extreme care. This is why we recommend doing this under the guidance of a trained professional to avoid any knee injury.

Knee to Chest Stretch

50 year old man performing knee to chest stretch

As the name suggests, in this type of stretching exercise you need to lie down on your back and bring both feet towards the chest. Other variation of this workout includes bringing alternate knee to the chest while keeping the back straight.

Trainer recommends repeating the Set (14 times raising and lowering of legs) 3 times in a single workout. This exercise helps in alleviating sciatica pain, lower pain due to ankylosing spondylitis, and big toe pain.    

Standing Hamstring Stretch

50 year old man performing standing hamstring stretch

A common technique performed in Surya Namaskar, Standing Hamstring Stretch stretches the muscles in the back of the thigh. Hamstrings stretch can help decrease delayed-onset muscle soreness (DOMS) in these muscles.

As men get older, their susceptibility to being infected by common bacterias and viruses increases. Apart from toning down thigh muscles, standing hamstring stretch can also help rejuvenates the entire body by boosting the immune system. This helps men fight seasonal flu and allergies.


As you can see, these are some really simple workouts for men over 50 years. The emphasis is on increasing physical strength and overall flexibility of the muscles.

This article gives you everything you need to get started with a good workout routine today. All the mentioned exercises on this blog are professionally curated by Gold Gym trainers for elderly men.