how to build muscle at 50

Do the opposite.

how to build muscle at 50
How to build muscle at 50? Watch everyone else and do the opposite.

Yea. Want to know how to build muscle at 50?

Watch the old guys training in your gym and do the opposite.

  • See the guy walking on the treadmill? Don’t do that. Go lift some weights.
  • See the dude resting on the leg press machine? If you’re gonna come to the gym, do some work.
  • And don’t stand there swinging tiny dumbbells for 15 minutes. If you’re warming up, OK. But 30 seconds should be enough.

It’s Opposite Day

Remember George in the Seinfeld “Opposite” episode?

Elaine : Ah, George, you know, that woman just looked at you.

George : So what? What am I supposed to do?

Elaine : Go talk to her.

George : Elaine, bald men, with no jobs, and no money, who live with their parents, don’t approach strange women.

Jerry : Well here’s your chance to try the opposite. Instead of tuna salad and being intimidated by women, chicken salad and going right up to them.

George : Yeah, I should do the opposite, I should.

Jerry : If every instinct you have is wrong, then the opposite would have to be right.

George : Yes, I will do the opposite. I used to sit here and do nothing, and regret it for the rest of the day, so now I will do the opposite, and I will do something!

( He goes over to the woman )

George : Excuse me, I couldn’t help but notice that you were looking in my direction.

Victoria : Oh, yes I was, you just ordered the same exact lunch as me.

( G takes a deep breath )

George : My name is George. I’m unemployed and I live with my parents.

Victoria : I’m Victoria. Hi.

Classic good.

How to build muscle at 50?

Step 1. Know what you’re doing.

Like how to lift. And how to put a workout together.

How to design a workout that rocks!


Step 2. Know what not to do.

Check out the videos below. 

What Not to Do

Be careful of some of the machine exercises in your gym.

Some can do more harm than good.

Watch this short video. 

Exercises that might get you hurt

Just because you did it as a young dude doesn’t make it right.

I did all these exercises for years but have now learned better (maybe a bit too late as my shoulder is royally screwed up).

Some movements put you at high risk of injury. And the prime directive for how to build muscle at 50 is to stay in the game. Don’t miss workouts.

Rule #1 is “Don’t Get Hurt”.

Watch the video. 

Exercises that waste your time

Rule #2 might be “Anything is Better Than Nothing”.

True but some shit is just a waste of valuable time.

Spend your time on the 20% of exercises that get 80% or better of your results. Yep, the pareto principle applies to lifting too.

Check out the video. 

What do you think?

Do you know any exercises that are best left alone? Comment below.

About the author 

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

  • Jack Wilki says:

    Good information, trying to stay motivated

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