Age is merely a number, and the pursuit of fitness knows no boundaries. For men over 50 like me, starting a training journey might appear daunting, full of myths about limitations and the inevitability of physical decline. However, the truth is far from these misconceptions. This age bracket represents an era of newfound possibilities: fitness, health, and strength unite to shape a fulfilling and vibrant life. It’s possible to get fit after 50!
At 56 years old and a former NFL running back, most people think I’ve stayed in shape my whole life, but like any other person, I got out of shape and put on 30 lbs when I hit my mid-forties. Yes, professional athletes are human and have the same issues with weight management as everyone else.
The following guidelines transcend age barriers, unveiling the key to success in training for men over 50. It doesn’t matter if you’re a seasoned fitness enthusiast or someone stepping into wellness for the first time; this blog will help guide you toward a healthier, stronger, and more resilient you.
Let’s work together on this transformative journey, unlocking the secrets that defy age stereotypes and empowering and inspiring a generation seeking optimal well-being beyond the half-century mark.
Training for men over 50 requires a thoughtful approach, considering the body’s changing needs while maximizing fitness, health, and longevity. Here are five essential keys to successful training for men in this age group:
- Prioritize Strength Training: Muscle mass tends to decrease as men age, and bone density may decline. Strength training becomes increasingly crucial to counteract these effects. I focus on exercises targeting major muscle groups. The three main lifts I do are the deadlift (hinge movement), bench press (upper body), and squat (knee dominant). I also use bodyweight exercises to maintain and build muscle mass, improving overall strength and bone health.
- Emphasize Flexibility and Mobility: Mobility and flexibility exercises are essential for maintaining range of motion, reducing the risk of injury, and improving overall functionality. I include stretching routines that help with my injuries from over the years from football. Yoga and Pilates are other good flexibility and mobility things that can enhance flexibility and joint mobility. They will aid in everyday activities and prevent muscle stiffness.
- Cardiovascular Fitness: Regular cardiovascular exercise supports heart health and improves endurance. The activities I enjoy are speed training and plyometrics (jump training). I may not be as fast or jump as high as I used to, but it keeps me in a competitive mindset. You may enjoy doing things such as brisk walking, cycling, swimming, or aerobic classes. These can elevate heart rate, boost circulation, and enhance cardiovascular fitness. Aim for at least 2-3 days of moderate-intensity aerobic activity per week.
- Focus on Recovery and Rest: Rest and recovery are crucial, especially as the body ages. Ensure proper sleep for muscle repair, hormone regulation, and overall well-being. Incorporate rest days into your training routine to prevent over training and allow muscles to recover effectively.
- Nutrition and Hydration: A balanced and nutrient-rich diet supports training goals and overall health. I am no gourmet chef, but I enjoy everything I cook. You want to ensure adequate protein intake to support muscle maintenance and repair, prioritize whole foods rich in vitamins, minerals, and antioxidants, and stay hydrated to support optimal body function and recovery. I use an app on my phone to chart what I eat daily. It helps keep me accountable with my macro units for the day.
Remember, it’s essential to consult with a healthcare professional or fitness expert before starting any new exercise program, especially if you have any underlying health conditions or concerns. Additionally, tailor your training regimen to suit your fitness level, preferences, and health considerations.
About the Author
Vince Workman has over 20 years of experience in the Fitness industry and is certified through The National Academy of Sports Medicine (NASM). After an 8-year NFL career, Vince was a scout and strength coach for the Green Bay Packers for six years. He then moved into the private sector where he developed a passion for helping young athletes and adults reach their goals in competitive sports as well as health and fitness. Vince currently runs the Speed Agility Quickness program at Peak Human Performance. He aims to teach athletes the proper way to accelerate, decelerate, and change direction most efficiently to maximize their performance on the field or court. Follow Vince: @pook46