best bodybuilding routine for men over 50

by | Dec 29, 2020 | Fitness Guides

Fitness is important, regardless of your age. Whether you are in your 20s or 50s, you need to stay fit and workout regularly. Here I have described the Best BodyBuilding Routine for Men over 50.

Some older people often think that they are no longer fit to stay “fit.” However, you can maintain an active lifestyle with the best workout program for 50 year old man. These exercises help you add lean muscle mass to your body. Hitting the gym regularly and staying fit in your 50s brings a lot of health benefits to your fingertips:

  • Aesthetically Pleasing Frame
  • Best Fat Burning Activities
  • Lean Muscles for More Strength
  • Heightened Stamina

Let’s explore the topmost bodybuilding exercises for men over 50 and see how these can help you.

What Is the Best BodyBuilding Routine for Men over 50?

As you get older, your body changes. This is why you have to develop a strategy that suits your current volume and strength as a 50 year old bodybuilder. You cannot hit the gym like a young man. On the other hand, you cannot surrender as well. You have to find your pace and stay true to a customized bodybuilding routine to get a lean and fit body in your 50s. Here are the topmost steps to help you get started with the best workout program for 50 year old man.


Be Gentle in The Beginning

Getting started with anything is the hardest step. It is also crucial to achieving anything. This is why getting started with the gym and a proper bodybuilding routine is the hardest step towards getting fit. The majority of men think that hammering into the gym and doing hardcore exercises is the right way to get a shredded body. This isn’t true for a 50 year old bodybuilder.

As you get older, your body starts demanding more time to adjust to new activities. This is why you need to ease into your new bodybuilding routine and start at your own pace. If you invest your time in doing too much initially, you may end up with physical and mental exhaustion. This can ultimately force you to surrender your bodybuilding activities. Therefore, you need to pace yourself

and start easy.

On the other hand, some people start with extreme exercises in the beginning. Soon, they find themselves exhausted and stop progressing. This is the wrong approach towards getting fit when you are a 50 years old fitness man. You have to start slowly and build up a proper routine over time.

So, you should start by cutting only 200 to 300 calories a day. However, if you can’t even cut 300 calories at the start, you can start by cutting 150 calories per day. Once you feel comfortable with getting more calories, you can start cutting down in moderation and achieve your goals.

The same goes for your physical activities. Instead of running towards extreme activities and exercises, you should start with weights that are more suitable for you. The ultimate goal is to start at your own pace and slowly progress towards your objectives as a 50 years old fitness man.

Embrace Flexibility

Embracing flexibility is an important step for the best bodybuilding routine for a fit 50 year old man. If you have ever been to the gym, you must know that the trainers tell you a specific number of sets for your daily routine. You have to stick to this specific number to make progress.

However, your daily strength varies depending on a variety of factors. Some days you haven’t slept enough, and this takes a massive toll on your strength. On other days, you may be feeling down, which can also bring down your energy levels. So, it is better to let your body and strength decide the number of sets for you.

However, you should not sit back and relax. It means that you should let your strength decide the number of sets on any given day. You can keep the reps the same in every set and do as many sets as your body allows. This way, you can enjoy a powerful stimulus for positive progress.

On the other hand, a limited number of sets will also offer a much-needed break to your body. This will keep you away from any long-lasting injuries. Therefore, let your body dictate the number of sets while keeping the reps the same for every set. As a 50 years old fitness man, you will have to understand your body above all else.

Plan with Caution

Setting unrealistic goals is a big problem with amateur bodybuilders. Some people go to the gym and think they will quickly have six-packs and shredded abs within a few weeks. This isn’t true. It takes a lot of time to burn down excess fat from your body. Moreover, it takes time for a 50 years old fitness man to adjust to bodybuilding exercises. So, you should set realistic goals for yourself and plan ahead.

It is also necessary to have fun while working out. You shouldn’t ride yourself too hard for a fit body. Letting your hair down is part of the game, and it offers a much-needed mental and physical break. This break proves fruitful for you and rejuvenates your body with new energy.

In addition to having fun, you should also prepare for any sudden changes to your plans. This means if you have to travel or stay away from the gym for a while, you should stick to your nutrition plan at home. Planning ahead and sticking to at-home exercises can help you stay true to

your objectives as a fit 50 year old man.

What Is The Best Bodybuilding Plan for Men Over 50?

Now that you understand the importance of 50 year old man workout, it is time to understand the best bodybuilding exercises to help you. As we have already stated, you should modify your bodybuilding routine according to your strength. Here are the best bodybuilding exercises to get you started without any issues.

Dumbbell Bench Press

Dumbbell Bench Press is extremely important for getting a lean and fit body after 50. This exercise will help you cut down fat on your chest, shoulders, and triceps simultaneously. Moreover, it will help you achieve stronger shoulders and triceps without exerting too much force. Still, you should modify this exercise according to your strength and shoulders.

Barbell Bent-Over Row

If you want a wider back and bigger arms, “barbell bent-over row” is ideal for you. This exercise puts immense pressure on your back and helps strengthen the back muscles as well as arms. You should take help from a trainer to modify this exercise according to your strength. If you put too much pressure on your back, you may end up with severe injuries.


If you want a full-body 50 year old man workout, “deadlift” is the one for you. It will put pressure on all the right muscles in your body and help burn fat faster than before. This exercise also helps with a wider back and stronger arms. It is also beneficial for gaining powerful triceps. However, this exercise places immense pressure on your back. Therefore, you must consult a fitness trainer to customize this exercise according to your strength.


Whether you are young or old, squatting is a must-add to your bodybuilding routine. “Squat” is known as the king of a full-body workout. It helps stretch and strengthen your muscles at the same time. It also helps with proper form and heightened stamina in the long run. Since this exercise primarily impacts your knees and lower back, you should customize it according to your current volume and strength. Otherwise, your back will give out, and you will have to stay in bed for a while.

The Right Nutrition Plan

Other than 50 year old man workout exercises, you also have to pay attention to your nutrition

plan. Working out alone doesn’t help with building the ideal body for yourself. You will also have to control your diet and stick to a healthy diet plan. Moreover, the right nutrition plan can help you achieve your ideal body type. Whether you want to look bulky or lean, your nutrition plan will help you achieve your objective.

Similarly, as a fit 50 year old man, you cannot completely cut down on calories in the beginning. You should get at least 30% of your total calories from proteins daily. In addition to this, 45% of your calories should come from carbs. Lastly, the remaining 20% of your total calories should come from fats. This is the ideal combination for 50 year old man workout.

What Are Some Important Things for the Best Bodybuilding Routine for Men Over 50?

Apart from the right nutrition plan and bodybuilding exercises, there are various key elements to keep in mind. The first thing is that you should always keep yourself hydrated. Hydration is among the most important elements of the right bodybuilding routine for any man of any age. You should stick to a proper hydration routine throughout the day and at the gym.

Hydration will help flush waste from your system and lubricate your joints. Hydration also regulates your body temperature and helps you sweat. Staying hydrated will also offer enough energy for your brain and spinal cord. Therefore, a proper hydration routine can help reduce the risk of long-lasting injuries. It can metabolize fat into energy and help you achieve a lean body.

Similarly, you should also get adequate sleep for proper muscle growth. Once again, this is true for men of all ages. However, it is more important for a fit 50 year old man. Sleeping is part of your bodybuilding routine, and you should get a good night’s sleep. When we sleep, our body produces the Human Growth Hormone (HGH). This hormone is elemental for proper cell growth and regeneration.

Vitamin supplements are also extremely important for men over 50. These supplements can help you get enough nutrients and keep you going throughout your gym sessions. You should consult with a physician to choose the right supplements for yourself.

Here is a video to motivate you and get you started with your bodybuilding routine in your 50s.

Why Should You Develop a Bodybuilding Routine for Yourself?

Some older men give up once they hit 50. They start believing that there is no purpose in hitting the gym and staying fit. Similarly, some people also believe that they are past their prime to get fit. Here are some reasons to motivate you to develop a bodybuilding routine for yourself once you are over 50.

Staying inactive can lead to long-lasting health issues. This is a well-known fact that staying inactive can develop a lot of diseases and serious health issues. So, you need to stick to a healthy

and active lifestyle. An active lifestyle will keep you away from cardiovascular issues and other health issues in your older years.

As you grow older, your muscle mass drops significantly. This is why you need strength training to maintain your lean body mass. When you lift weights in the gym, it can speed up the process of muscle protein synthesis. This means that your damaged tissues will build themselves faster than before.

An active lifestyle can also help maintain high testosterone levels. Many men suffer from low testosterone levels when they reach 50. This is why a suitable bodybuilding routine for men over 50 can help you maintain your testosterone levels and enjoy better performance. Lastly, a regular bodybuilding routine can help with:

  • Heightened Stamina
  • Improved Endurance
  • Reduced Belly Fat
  • Low Chances of Metabolic Diseases
  • High Testosterone Levels

These are a handful of reasons to stay fit and active in your 50s. You can enjoy life without any joint issues. Moreover, you can enjoy an aesthetically pleasing frame and look younger than you are. The final choice is yours.

Read More: Recumbent Exercise Bike.


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