50 years old.  Is it Old? There is an age-old saying that Age is Just a Number.  To keep it as a number only we need to do some physical activity or a workout and keep our bodies strong, flexible, balanced & have endurance both mentally and physically.

And in the end, it’s not the years in your life that count. It’s the life in your years.

Abraham Lincoln

Turning 50, the average person starts losing 1% of his muscle every year.  But have a heart.  You can build muscle even if you are exercising as a 50-years-old man or later and there are numerous health benefits.

Participation in sports can be an excellent workout for you physically as well as mentally.  According to Researchgate.net,  there are various benefits of older adult sports participation.  The most important being

Why I
  • Improvement in Physical Health
  • Improvement in Social Health –  Provides a sense of belonging and socializing through sport.
  • Intergenerational Opportunities – Sports provide bonding for families as older adults can benefit as players, volunteers, and spectators, increasing bonding with younger generations.

Understanding the issues and concerns this age group faces regarding improvement in their long-term health is very important. At this age, most individuals become hesitant towards expressing themselves.  It is essential to motivate them to participate in social sports, going to the gym, starting exercise,  going jogging, maybe even joining Zumba classes, etc. 

And they have several ever-increasing physical & mental issues.  Heart Disease, Joints Pain, Decrease in Bone Density, Range of motion, Risk of Injury, Blood Pressure and the list keeps increasing.

Let us face a few questions we come across every day while chatting with them and their near and dear ones in Gyms, Parks, Roads, Swimming Pools.

Is it too late to get in shape for fifty years old?

No, it is not.  You only have to start and be consistent.  Meet your doctor, get your heart health checked.  Get a full-body medical checkup, take his approval for the kind of workouts you wish to do and get going. 

How do I start an exercise program at 50?

Start slow. Like I started with Pranayamas only.  Initially, for about two months I was doing Pranayamas only.  Then I added Yoga to it–just a couple of Asanas.  After about 2.5 years, I started running. Now when Covid started, I started HIIT on all running days except for Sundays.  It has helped me stay consistent too.   That is why I always suggest starting slow and short.  Now I boast, I am Over Fifty Feeling Forty.

How many times a week should a 50-year-old workout?

What has age got to do with it?  A fifty-year-old can workout every day of the week.  It depends on what exercise you do and how much your body can take.  Do you regularly do some exercise or are you just starting?  For Example, if your workout is slow-walking, then you can do it every day.  You may initially cover short distances, however.  If you are starting with Cardio or weightlifting, then rest is a must.  At any age, rest plays a vital part in our exercise regime.

Best exercise for someone over 50?

All the exercises that your body can do are good.  It is all in mind, I shall say.  I am 7 plus 50 and do all kinds of exercises possible.  Yes, I do miss some flexibility exercises, but that’s ok.  It depends on what is your favorite and what you are easily able to perform.  You can start various types of exercise.  You can do yoga for stretching or cardio, aerobics for endurance and stamina, weight lifting for strength training.

Benefits of Ex for a 50 Years Old

Beginner Exercise Programs for 50-Year-Old Women

There are various such programs, including Yoga for women, to join either near your place or online.  

Is 50 too old to start weight training?

Weight training can be done at any age and is very good for your bones and building strength.  Similarly, bodyweight exercises like push Ups too. No age is too old for weight training or any other exercise for that matter.  It is better to seek instructions from a qualified instructor who can guide you regarding weights and repetitions.  You only need to start slow and small and check whether you can perform or not. 

Is Strength Training for 50-Year-Old Women possible?

Strength training for 50 plus women is convenient with light weights, resistance bands, or bodyweight.  You need not even join a gym for these.

How often should a 50-year-old lift weights?

Just listen to your body about how much weight you should lift, how often, how often, at what frequency, etc.  It is not a question of being old or young.  If your physician has approved, you can lift light weights daily.  Every muscle group must be appropriately rested too.  Rest also is as important as exercise.  So you have various options. 

  • You can exercise your various muscle groups daily and rest on Sunday. 
  • Do all exercises on Monday and take a rest on Tuesday. i.e., on every alternative day. 
  • One muscle group on Monday, i.e., Chest, Shoulders & Arms.  The lower Body on Tuesday, and Abs on Wednesday.  Repeat the same on the next three days and take a rest on Sunday.

Can I build muscle at age 50?

“It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “To build muscle mass, there should be a significant focus on nutrition and diet. Ensuring that you’re consuming the proper amount of protein is critical to muscle development.  It would be best if you had a protein-rich diet for increasing muscle strength. You may take 1 to 2 gm protein in your foods for every kg body weight for that.   For muscle build-up, 70% contribution is from diet and 30% from exercise.

Is cardio good for over 50?

Yes, Cardio is recommended for the fifty-plus age group. They are running, Brisk Walking, Cycling, Rowing & Swimming, etc. Cardio or aerobic exercises increase your heart rate, thereby increasing endurance and stamina.

How can a 50-year-old lose belly fat?

For losing belly fat, diet is more important than workouts.  Meet a registered dietitian and start a healthy diet according to her instructions.

  • Eat a healthy diet.
  • Decrease your portion size
  • Do regular exercise
  • Decrease sugar in your diet

How do I strengthen my core being 50 years old?

You can strengthen your core by doing the same exercises that a 30 years old does to strengthen his core.  To strengthen your core you need to strengthen your abs as abs are a part of our core.  There are plenty of easy exercises like planks.  You can do all kinds of planks, actually, including the side planks. Then cats & cows and bird dog etc.  The names are as impressive as the exercises.

How much should a 50-year-old man workout

You can work out to your heart’s content.  You only need to keep in mind that your muscles will be sour in the first few days due to any exercise you perform.  So start slow and do less exercise in the beginning.  Work for one muscle group at a time.  You may increase the same over a while.

Should seniors lift heavy weights?

Yes, you may lift heavyweight as well.  Please check with your physician first. He will tell you what shape your body is now or at what level of weight lifting you will be comfortable with initially.  Once you have started with his guidance and under the supervision of a trained personal trainer, you can keep on increasing regularly.

Various new rules have to be adopted by this age group for your workout routine

  • Stretching after every workout is essential
  • Resistance training is more important now – The war against belly fat is more fierce now.  Weight training enhances memory too.  Metabolism also gets a boost.
  • Interval Training is much more useful than moderate exercise like a walk in your fight against belly fat.
  • Depending on your fitness, you may need to take more than a 24 hr interval between weight training in a week.
  • Warm-up is a must now, and it shall include stretching and cardio.

Guidelines for a Healthy Lifestyle –

  • Healthy quantified diet
  • Maintain a healthy Weight
  • Full Nights sleep – 7 hrs plus
  • Regular Physical Activity
  • Stop Smoking and Limit Drinking to 60 ml/day stiff drinks.
  • Regular Physical checkups


We must keep our elders’ hail and hearty, and I am being mean in this too. As if they are healthy, energetic, and happy, their dependence on us will be less. We should make sure that they do indulge in some workout routine come what may.