Virtually every guy over fifty years old has some wear and tear. This makes many men a bit leery about lifting weights. As I will turn 57 here in 2023, here are my thoughts on weight training for men over 50.
First of all, just because you are over 50, doesn’t mean you should only training with light dumbbells.
While virtually all of us have developed some sort of injuries, aches and pains during our time on this earth, that doesn’t mean we can’t hit the weights hard and build significant strength.
If you want to maintain, or increase your strength, you want to hit the barbells and do at least a few of the big compound lifts.
With that said, we DO have to approach weight training a little bit differently compared to when we were a couple decades younger!
You don’t need to lift super heavy, but you can definitely train pretty hard for a good long time past age 50.
Weight training for men over 50
Admittedly, I love lifting weights more than any other exercise. As a result, my routine involves lifting four days per week, and my sessions usually last from 60 to 90 minutes.
However, it’s completely understandable that most men over 50 don’t want to spend that much time in the gym each week.
With that said, you can actually accomplish quite a bit with two or three sessions per week that may last under sixty minutes.
For most men over 50, the goal of their weight training program should be building strength and building muscle.
Since these are the primary goals, we only need a few core exercises that hit the major muscle groups. The ideal set of exercises includes…
- Barbell Squat
- Dead Lift
- Bench Press
- Overhead Press
I talk about these exercises in more detail here… the four best exercises for building strength.
These are the same exercises that would be performed by a younger lifter.
The difference is that, if you are just starting to lift weights for the first time in your fifties, you will likely start with less weight than someone in their 20s or 30s.
Furthermore, you’ll add weight in smaller increments over a longer period of time.
Also, since it is the most taxing lift, as you progress, you’ll start to perform dead lifts less frequently.
Lastly, as we age, we need a bit more recovery time.
For me personally, however, due to my own issues with wear and tear, I’ve substituted out some of these exercises.
The primary issue I deal with is my lower back. The squat, deadlift and overhead press cause discomfort in that area for me.
Therefore, I no longer focus on pure strength. I do alternative exercises, such as the seated dumbbell press and Bulgarian Split Squat with lighter weights and higher reps.
The main goal is muscle hypertrophy. Over time, strength will increase as well, but perhaps not as fast as if performing the big movements with heavier weights and lower reps.
Exercises you don’t need
As suggested, many men just don’t want to spend hours in the gym. Strength training is meant to help them in other areas of their life, and to keep them fit.
If they have other hobbies, or participate in other sports, then of course they’ll want to spend less time in the gym.
This is why most of the exercises you see people doing in the gym are not needed.
These include such exercises as curls, tricep pushdowns, lunges, etc. I personally still do these, because as I said, I enjoy lifting.
There is nothing wrong with these exercises, and they are certainly beneficial.
However, for building total body strength, you want to do compound exercises that incorporate as much muscle mass as possible.
The core exercises mentioned already are all you need.
Alternative strength training exercises
Naturally, since you are older, and especially if you are new to weight training, you may not be able to execute one or more more of the core exercises.
I personally can still execute all of these exercises. But, I’ve found that as the weight increased, so did my level of discomfort.
It is more important to be able to continue to train than to try and get super strong and risk injury.
Therefore, alternative exercises may be the key for many men.
The overhead barbell press is an example. This is probably the most difficult left from a technical perspective. If you do not have really good technique, your progress will stall out quickly.
This exercise puts some stress on my lower back. Therefore, I now just do seated dumbbell presses and incline bench press as well.
Diet for building muscle and strength after 50
If you are over 50 and embarking on a strength training program, you’ll need to pay very close attention to your diet.
To build muscle and gain strength, you need to consume a significant amount of protein.
As we age, it is more difficult to build muscle and strength.
Protein is required to build muscle, as it helps to repair the muscles after we’ve stressed them from a strength training workout.
But, we also need to consume some carbs to maintain our energy level, and fats as well.
Therefore, it is possible to overeat when you seek to build mass and strength.
While this is ok when we are younger, you may be starting your weight training program from a position of being overweight already.
Therefore, you’ll need to understand the formula for building muscle and losing fat.
Final thoughts on weight training for men over 50
Weight training for men over 50 does not have to be complicated.
The key is to have a plan based upon your fitness goals.
If you are mostly focused on building strength, then you can keep your time in the gym relatively limited by focusing on the exercises discussed.
On the other hand, if bodybuilding is your interest, and your goal is to look like legendary bodybuilder Robby Robinson, seen here in his mid-70s, then plan on spending more time in the gym, while having a laser focus on your diet.
The bottom line is that weight lifting is the most important form of exercise for us men over 50. I explain why here.
And, if you hate going to a gym, you can set up your own gym at home with a fairly minimal amount of equipment.
As I mentioned, you can get it done in two or three sessions per week, within an hour.
You have the time. You know it and I know it.
Now get to work!
