Workout Routines for Men Over 50


June 24, 2015

What’s the secret?

workout routines for men over 50
Effective workout routines for men over 50 provide strength and mobility so you can live your life fully

Weight training. Lift heavy things.

That’s what works and that’s what you need.

The best workout routines for men over 50 are based on resistance training. Lifting.

  • Not running.
  • Not biking.
  • Not swimming.

Not typical cardio stuff. You need to lift weights. Period.

Building muscle mass will do more for your health and longevity than any other type of exercise.

That’s a fact.

Aging is loss of muscle mass

Think about it. What does it mean to get old?

You’re tired and slow.

Weak with poor mobility. Unable to do everything you used to do.


You’ve lost muscle mass. It’s called sarcopenia.

And it’s your primary reason for aging.

Anti-aging ain’t rocket science

Well maybe it is when you get into the “buying new body parts” arena but I’m talking about stuff you control.

  1. Eat and sleep well.
  2. Manage stress.
  3. Stay strong and mobile.

Lift to stay strong and mobile.

Or lift to regain strength and mobility.

Strength training works no matter what your starting condition.

Take a look at this simple workout.

The Exercises

Kettlebell Overhead Press

Kettlebell Row

Two Handed Get Up

Kettlebell Front Squat

Farmer’s Walk

The strategy

Use a system that works. If you’re gonna lift, do it right.

Hit the 5 Human Movements to ensure you’re getting well-rounded and life-enhancing strength training.

  • Push as in upper body pushing. That’s the Kettlebell Overhead Press.
  • Pull like pulling something towards you. The Kettlebell Row.
  • Hinge or bending over at your waist to pick something up. The Two-Handed Get Up. You’ve probably never heard of it but it’s a great exercise. And very practical. It’s getting up off the ground quickly. You might need to do this sometime.
  • Squat as in squatting down and standing back up. The Kettlebell Front Squat is my favorite squatting exercise. Can you squat down fully (ass to grass as they say) and stand back up? If you can’t, you’re old.
  • Carry like picking up a small child and carrying her. That’s the Farmer’s Walk. This could be the very best exercise you’re not doing.

Workout routines for men over 50?


  1. Lift weights
  2. Incorporate the 5 human movements
  3. Be consistent
  4. Use common sense like eating real food, sleeping well and not drinking like a 20 year old

What do you think?

What exercises do you do to keep or regain muscle mass? 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.

  • I do different things of course but I love variations on the farmers walk for example holding a 45 pound plate in one hand the 10 pound plate crossed across my chest and do two laps around the gym

    • I like it. I like the uneven load, a different kind of challenge. I’ve been doing heavier FW’s lately-about 85# each side and try to get all the way around the house. Painful but I like it

  • I am starting from scratch and this is exactly what I need to do. I am 52, have had a stressful two years and work a lot, but have lots of flexibility. What size kettle bell should I buy?? I am 5ft 8inc and 78kg but losing muscle strength

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