A go-to workout. Something you can do when your planned workout gets shelved.
Short on time-hit the go-to workout.
Don’t just bag it. Do something.
Successful strength training for men over 50 requires consistency.
Don’t miss workouts. Always get something in.
I call it my “If All Else Fails” workout.
Here’s what I do.
You can get intensity in many ways.
I like a full-body approach for this workout. get maximum benefit from your time invested.
Your main goal should be to just do something, anything.
Sets of push ups while watching the news are just fine. Anything is always better than nothing.
The purpose of this workout is more about maintaining your habit of training than getting a super workout.
But you can have your cake and eat it too with the right workout plan.
Minimal or no equipment makes sense. Many times you won’t have access to a gym so plan accordingly.
Pick something you like. Don’t put obstacles in front of yourself.
Burpees would be a great “If All Else Fails” workout. High intensity, full body, no equipment but do you like them?
Probably not. They’re so effing hard!
Start with an Overhead Press. See video below.
Then add the Body Weight Squat. See video below.
So you take these two great lifts, one upper body and the other lower body, put them together and what do you get?
The Thruster. See video below.
Or sometimes just called what it is:
Front Squat-Overhead Press
Yea I like doing these. They’re hard but somehow feel rewarding.
I like them best with the kettlebells as shown in the video. It’s just easier to rack the weight and feel comfortable.
You can use a barbell (I do occasionally) however it requires good shoulder and wrist flexibility, neither of which I have.
Plan for failure so your don’t fail.
This is my very best program for building muscle after 50 years old.
Check it out.
Mark aka The Old Spartan and Over-50 Fitness Savior is a 63 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 Spartan Method training system.
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