Best Exercises for Men Over 50 – Shape Junkie

Best Exercises for Men Over 50

What is the common denominator among people like Liam Neeson, Brad Pitt, and Antonio Banderas? They are all famous Hollywood action stars, who are fiercely fit at 50. 

Best exercises for men over 50

Watching their action-packed movies tells us how fit they are. Some people may even doubt their age because of the stunts that they do in their movies. It doesn’t seem realistic that 50-year-old men could do all those stunts or could still look as good as they do. 

Men’s bodies change as they grow older. Losing muscle mass as men age is something that normally happens. Over time, their bones also get smaller and lose density. Men’s bodies will also respond less quickly during physical activities, but this doesn’t mean exercising should be forgotten. In fact, strength training is important because it helps slow down muscle and bone loss.           

A lot of people know the importance of regular exercise like walking, jogging, or swimming. But despite knowing its importance, many ignore it. 

Weight or resistance training for people over 50 is so important that expert recommendations advise that this should be done 2 to 3 times a week for 20 minutes to half an hour. It should focus on the legs, the arms, and the core. One the other hand, aerobic activities could be done 3 to 5 times a week for around 20 minutes to an hour. 

Here are 7 of the best training exercises that will keep you fiercely fit even after you reach 50:

1. Goblet Squats

goblet squats for men

This is done simply by doing squats while holding a dumbbell with both hands in front. To do the squats correctly, pretend that you are sitting in a chair. Slowly squat up and down as you hold the weights in front of you.  

Benefits: This is good for the core and the legs.

2. Split Squats

split squats for men

Stand with your feet apart.  Step forward on one foot and use your other foot to take a step backwards. This will serve as the starting point. Slowly, do a lunge, then keep that position for a second before returning to standing position. Do 6 to 8 reps for each leg. Do this for three sets.  

Benefits: This helps improve balance and strengthens the lower body.  

3. Lateral Squats

Lateral Squats for men

Stand with your feet apart from each other. Make your stance wider. Start by pushing your hips backwards.  Bend your right leg and lean to the right. The weight should be on the right side. Go back to the standing position, then do the same on the left leg.  

Benefits: This focuses on your thighs, hips, and trunk.

4. Hip Extension

Hip Extension for men

Lie down on a bench with your back resting and your feet flat on the ground. Slowly lift your hips up. Make sure that your knees, hips, and shoulders are all aligned to each other, making a straight line. Hold the position for a bit before slowly lowering your hips.  Do eight to ten reps for three to four sets. 

Benefits: This works on your glutes, which are mostly underutilized because of sitting down for long periods during the day.    

5. Dumbbell Row

Dumbbell Row for men

Put your right leg on the bench, then position your right hand on the far side of the bench.  Make sure that your position is stable.  With your left hand, pick up the dumbbell and pull the weight up. Lower the weight down slowly. Do this for six to eight reps on each side for three to four sets.  

Benefits:  This strengthens your core, arms, and back. It also promotes better posture.  

6. Pallof Press

Pallof Press for men

Connect a D-handle to a cable station set. Make sure that this is within shoulder level.  Stand at a 90-degree angle. Pull the handle with 2 hands close to your chest. Move away from the anchor by taking a step. Stand with your feet and hip apart and slightly bend your knees. Keep your feet flat on the ground as you hold this position for at least a couple of seconds. Do this for three to four sets of 10 reps per side.      

Benefits: This is good for your lower back, abs, and glutes.    

7. Push-ups

Push-ups for men

Start in a face-down position.  Your feet should be together, with your weight on your chest.  Put your hands on the ground, palms face down. They should be positioned close to your shoulders. Slowly, raise yourself up using the strength of your arms. Then slowly, go down.  Do three to four sets of 12-20 push-ups.    

Benefits: This strengthens your core and is a great overall full body work out.


As people age, there are many things that change in our body. But one thing never changes, and that is the need for daily exercise. Stay fit and active to stay young and healthy no matter what age you are in.

Kevin Lee

Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. ShapeJunkie was created to share to knowledge and love of fitness with others.

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