Home Fitness Guide The Best Training Moves for 50 Years Old | Exercises after 50

The Best Training Moves for 50 Years Old | Exercises after 50

The Best Training Moves for 50 Years Old | Exercises after 50
Exercises after 50

Big thanks to all those people over 50 for raising a family with your hard work. And moreover, congratulations for completing half of the century of your life. The tough and busy times of your life are over. Now it’s time for you to live happy and healthy. We’ll help you with the list of exercises after 50. Have a look at them.

But why should you exercise after 50? You can get the reasons to exercise with the below explanation.

Why to Exercise Over 50?

The only thing that keeps you fit and healthy physically and mentally is Exercise. It helps you to enjoy the life every moment. Some other benefits of exercises are:

  • Prevents excess weight.
  • Protects the spine.
  • Reduces the risk of heart diseases.
  • Gives you flexible joints.
  • Makes your muscles strong.
  • Helps to maintain energy.
  • Relieves mental stress.

Also read: Lose Belly fat Faster.

Best Exercises after 50 for Both Men and Women

When you get a question about what is the best exercise for over 50 and how to start exercising at 50?. Here is the list of some of the activities you can go for.

Exercises after 50
Exercises after 50
  • Dumbbell Raisings.
  • Push-ups.
  • Pull-ups.
  • Squats.
  • Lunges.
  • Plank.
  • Bent over Barbell Rows.

Also Read: Best Diabetic Exercises

Dumbbell Exercise after 50

The dumbbell raises your shoulder muscles (front, back, and side) strong. Most of the exercises with dumbbells are side and lateral types. These practices go with less mobility and flexibility.

The dumbbell exercise strains only the muscles, not the joints. You can raise as much weight as you want. So, the dumbbell raising helps in fitness 50.

Push-ups for 50 year Old Fitness

The push-up exercise for 50 plus gives you more powerful upper body. It strengthens the chest, triceps, and shoulders. A push-up is the only exercise routine over 50 to have the active pushing muscles.

Read more: How to reduce arm fat?

A good and comfortable thing with the push-up is:

  • You can adjust the position according to your strength.
  • You can use them on your knees if you cannot handle the full body weight.
  • If you are adamant enough, you can go for the single arm push-ups.

The most important thing with push-ups is that you should have the correct form. Because the primary target of push-ups is elbows and wrists.

Getting Fit After 50 with Pull-ups

Another best exercise for age 50 is the Pull-ups. It is an exercise for the upper body pulling muscles. It strengthens the shoulders, biceps, forearms, upper back.

You can do the pull-ups anywhere. Because wherever you find something to hang onto, you can go and start pull-ups as a game too.

Read also: List of anti aging foods

For beginners, it may be tough at the outset. So, try doing them with the feet on a chair. Gradually move the chair farther away and make your feet reach the seat. As a result, you will get the strong pulling muscles even after 50.

Squats Exercise Program for 50 years Old

The squats workout concentrates on hamstrings (back of your thighs), quadriceps (front of your thighs), and butt very effectively. You use both the legs in squats so that you can prevent the strain of a single leg. So, you can consider squats as the best exercises after 50.

Squats are of different types. You can try any of the squat depending on your body type and capacity. There are also some squats that not only work for legs but also for the back and neck too.

Types of Squats

  • Back Squat.
  • Front Squat.
  • Overhead Squat.
  • Zercher Squats.
  • Anderson Squat.
  • Bulgarian Split Squat.
  • One-Legged Squat.
  • Hack Squat.

Refer: Other benefits of Squats

Lunges Exercise Program for Over 50

A lunge is a best exercise for age 50. When you ask for a cake walk workout, the answer is the bodyweight lunge. Once you start them, you will not get any dull feel. Because there are a lot of lunge variations that helps one to get a fit body. They are the following.


Various types of Lunges

  • Body weight lunge.
  • Clock Lunge.
  • Walking Lunge.
  • Reverse Lunge.
  • Reverse Lunge and Kick.
  • Lateral Lunge.
  • Alternating Lateral Lunge.
  • Curtsy Lunge.
  • Tick Tock Lunge.
  • Wood chop Lunge and so on.

All the types of squats hit the back of your legs more than the squats. If you have a habit of sitting down for long hours, then your back legs may be weaker. So, making the lunges can help you get the strong back leg muscles.

Plank Exercises after 50

The most popular exercise for core strengthening is the planks workout. It targets the back, abs and side muscles more efficiently. You don’t have any risk of joint injuries.

The exercises like crunches, sit-ups, and Jackknifes worsens the already existing joint pains. But the planks involves no movement thereby reducing the risk of common issues.

Different types of planks are the following.

  • The Classic Plank or the Elbow plank.
  • Top Of Push-up Plank.
  • Side Plank.
  • Plank Jacks.
  • The Spiderman plank.
  • Hell Raiser’s plank or the Plank Up-Downs.
  • Side Plank Toe Touches.
  • Side Plank Knee to Elbow.
  • Tom Cruise Plank or The Mission Impossible Style.
  • Plank Walks, etc.

You can try any of these plank exercises after 50 year old according to your comfort and develop a severe core strength.

Bent Over Barbell Rows Exercise Plan for over 50

The rows are the best exercises after 50. They are the combination of both the core training and the upper body pulling training. They concentrate on lower back, abs, butt, upper back, shoulders, biceps, and forearms.

In the beginning, you feel a bit tightness in the back. But when you do the rows regularly, you will find a decrease in the tightness. And the muscles in the lower back gets stronger too. This strength in the spinal erectors turns to a better lower back strength. Thereby creating a much lesser risk of back injuries.

These are some of the best exercises for over 50. Perform them regularly and get a fit and healthy body. But there are some exercises that you should not do after the age of 50. Below is the list of them.

Exercises to Never Do After 50

The one in the young age can go for any kind of exercises. But when you enter the series of 50, you’ll get some restrictions in case of the physical activity. Following is the list of exercises that the people after 50 should not do.

Should not do Exercises after 50
Prevent the Exercises after 50
  • Plyometric Exercises.
  • Overhead presses.
  • Lifting heavy weights.
  • Sprinting, etc.

Keep in mind all the suggestions and restrictions always. Lead a healthy and fit life further too. Don’t let anyone ever dull your sparkle of happiness.

Redefine Your Life After 50


Please enter your comment!
Please enter your name here