Workouts for Men Over 50: Build Muscle & Strength

The dream of many fitness enthusiasts as they age is to have sleeve-busting muscles and a rock-solid physique. Enter the best muscle-building workouts for men over 50 that are trainer-curated.

Muscle mass starts to decrease 3% to 8% every decade after the age of 30-and it speeds up after 60. This happens for a few reasons, including daily use of your body, lower testosterone levels, and how your body handles protein.

“Once [these changes happen]it is indeed so hard to keep up with strength and endurance training. However, this is where resistance training can pick up the slack. You have to start to shift your focus to trying to remain mobile, balanced, and safe,” explains Rachel Webercertified personal trainer and co-owner of Jack City Fitness.

Resistance training is truly a non-negotiable-especially during this age and stage of life.

Gary Turnercertified personal trainer and consumer engagement specialist at ANIMAL Nutrition, puts it this way: “It’s not just about looking good; it’s about keeping the body functional and slowing down the aging process.Sure, training can feel a bit tougher when you’re 50 versus 25, but that’s exactly why you’ve got to prioritize it.Stay strong, stay functional, and keep your body from breaking down faster than it needs to.”

So if you’re ready to get started, here are the best muscle-building workouts for men over 50, according to the experts.

Cable Lateral Raises

The cable lateral raise activates your lateral deltoids.

1. Start with the low pulley, bringing the handle up to shoulder level, slightly bending your elbows.
2. Keep your posture tall as you focus on isolating your side delts.
3. Use control as you lower, maximizing time under tension.
4. Complete 3 sets of 15 to 20 reps.

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Dumbbell Seated Shoulder presses

The dumbbell seated shoulder press works the triceps and front and side delts.

1. Keep your core tight as you sit tall and support your back.
2. Press the dumbbells overhead, keeping a slight arc. Your elbows should be under your wrists.
3. Finish this move just prior to locking out your arms.
4. Use control to lower the dumbbells to shoulder height.
5. Perform 2 sets of 10 to 12 reps.

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