How to exercise when you are over 50?

Let’s clarify one thing:

Age is not a barrier to exercise.

Physical activity is important throughout your life, especially as you get older.

There are different exercises that you can try depending on your age.

Exercising in your 50s can be difficult, and you might be put off by people who say it’s no good.

Fortunately, people have realized how important it is to exercise even if you are older. (1)

So I have more and more clients at the gym who are over 50 years old.

Age shouldn’t be your excuse among many.

Today I’m going to answer some of the most common exercise questions for people over 50.

Of course, there are famous bodybuilders in their 50s and 60s, but I won’t talk about them today.

I’ll show you some exercises that you should start doing if you’ve been inactive for years.

Mainly stretches for beginners. (2)

So, let’s see what are the most common myths about exercising in your 50s.

5 most common myths about exercising in your 50s

exercise on 50

Myth # 1 – I’m too old to start exercising

Let’s go back to the second line of this article:

Age is not a barrier to exercise.

You are never too old to start improving your health.

And good exercise is the best thing you can do.

Myth # 2 – I will never get back in shape

Sure, it will be a little harder to get in shape in your 50s than in your 30s, but there is a way.

Slower metabolism, lower testosterone levels, and loss of muscle mass are normal with age, but doing the right exercises can help you improve these things.

Remember: your lifestyle can have a significant impact on aging.

Myth # 3 – I am too weak to exercise; my muscles are sore

If you start to exercise, you will get stronger and increase your self-confidence.

It is essential to start with light exercise and then slowly increase the intensity of your workout.

Myth # 4 – There’s no point in exercising, I’m getting old anyway.

One of the biggest myths.

Exercising can help you look younger and feel better. (3)

Regular exercise reduces the risk of stroke, heart attack, and Alzheimer’s.

Also, it improves your mood.

Myth # 5 – Exercise can damage my bones

Bone loss is associated with age.

But if you exercise, you can reduce bone loss and improve strength.

Moderate workouts you should start with if you’re over 50

How to build muscle after 40 years?

If you want to start training when you are over 50, you need to do moderate training first.

As we age, our bodies are more prone to injury.

That is why you need to change some things about your training.

Always warm up for at least 15 minutes with some cardio before you start weightlifting.

You will increase your body temperature and have good blood circulation for the exercises to come.

Warming up and stretching is now more important than ever. (4)

Upper body stretch

You will improve your flexibility with upper body stretches.

Lift your arms and stretch your elbows.

Join your hands and slowly lean to the left.

Hold for 15 seconds.

Return to the starting position and do the same movement to the right.

Do 20 repetitions.


The best way to start building muscle is through strength exercises.

And squats are one of the best strength exercises.

To start, do squats with bodyweight only.

Once you’re in good shape, you can start with barbell squats.

Of course i suggest you hire a personal internr.

Cardio after 50

There are several reasons why cardio training is very important if you are over 50.

First of all, your metabolism slows down.

If you try cardio every now and then, you’ll increase your metabolism to burn those layers of fat.

Second, and very important – cardio is essential if you want to have a healthy heart.

But you should be doing low intensity cardio like walking and jogging.

20-30 minutes of jogging is enough.

Once or twice a week on a treadmill will be good for you.

You can do cardio on your day off.