Starting weight training over 50 might seem intimidating – but don’t panic. There’s no need to adhere to weight lifting stereotypes and getting shredded – it’s all about moderation. While total-body workouts have their place, bodybuilding-style isolation exercises (like bicep curls) are important to build into your routine. The recovery time needed is shorter than with heavy lifts – enabling you to train more often. Consider losing the barbells after 50 and focusing on dumbbells instead. As you age, your connective tissues lose elasticity and lifting a barbell restricts your limbs from moving comfortably.

Hiit workouts offer a series of benefits for everybody, regardless of age or gender. However, as you get older, things like losing weight and having a healthy body all around become far more important. Here are some reasons why hiit workouts for men over 50 are beneficial: increases cardio-respiratory fitness as you get older, one of the most important aspects of your health to keep an eye on is cardiac health, and this is especially true for men. Due to the nature of this type of exercise, hiit aims to increase your heart rate as much as possible, close its maximum capacity, and bring it back down again to recover.

7. Dumbbell strength training

Squats are a great way to build lower body strength and improve your fitness level. Plus, they can be done just about anywhere - no gym required! they strengthen your posterior chain muscles (pretty much all the muscles in the lower body) without straining the joints. Squats should be your favorite because they are awesome, with or without weights. If you want to up your muscle game a notch, choose dumbbells or kettlebells ; they are better than barbells in joint safety and engage more stabilizing muscles. Related article: 6 best leg exercises that will get you in shape fast

proper exercise progression and regression is one of the most essential skills that fitness professionals must master. Good exercise progression goes beyond simply selecting different exercises. It involves purposefully and systematically creating a stimulus that is just challenging enough to force the kinetic chain (aka human movement system) to improve in order to adapt to the stimulus. Not challenging enough, and the kinetic chain may not respond as desired. Too challenging, and the kinetic chain will struggle to execute the exercise well—the system may be overwhelmed and not recover properly. For all moves, the intensity should be appropriate to the client’s goals and abilities, though the basic guideline for seniors is 40%–85% of vo2peak (nasm 2018).