No matter what else you do, regular cardio is vital – so make sure you incorporate a few sessions a week. Aerobic fitness relaxes blood vessels over time and keeps your heart running well and your blood pressure low. No matter what your training past, over 50 your cardiovascular health becomes more important than ever. As you age, your connective tissues lose elasticity and lifting a barbell restricts your limbs from moving comfortably. Consider losing the barbells after 50 and focusing on dumbbells instead. The recovery time needed is shorter than with heavy lifts – enabling you to train more often. While total-body workouts have their place, bodybuilding-style isolation exercises (like bicep curls) are important to build into your routine.
There’s no need to adhere to weight lifting stereotypes and getting shredded – it’s all about moderation. Starting weight training over 50 might seem intimidating – but don’t panic.
#BEGINNER WORKOUT AT HOME TO LOSE WEIGHT HOW TO#
A Physiotherapist Explains How to Avoid Injuries.Aim for three resistance training sessions a week, doing four to five sets of exercises. Isometric movements, unilateral work and slow tempos are your friend. Injury becomes harder to bounce back from as you age, so slow and steady wins every time. Safety needs to be a priority here, alongside recovery and consistency. Strength training for men over 50 is vital to counter-balance muscle wastage – but take care. So, whether you know what you're doing or you're new to all this gym-stuff, here's how to construct a plan that will make your body stronger for longer.
#BEGINNER WORKOUT AT HOME TO LOSE WEIGHT PLUS#
With that in mind, we tapped PT Keith Lazarus, himself a 57-year-old man and in the shape of his life, to develop a plan perfect for experienced men plus the best exercises for men over 50. Because, while age-related muscle loss, called sarcopenia, is a natural part of ageing (once you hit 30, you can lose as much as 3 to 5 per cent a decade), numerous studies, including this one published in The New England Journal of Medicine, have found that resistance training can counteract muscle weakness and physical frailty in older people. But the benefits of training into your 50s are undeniable. However, we can roughly divide older gym-goers into three types: those that never stopped training, those who have lapsed and those that have never trained at all. You’re never too old to get your dream body, and you're never too past it to sculpt a summer six-pack.
It’s never too late to pick up a gym habit.
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