comprehensive weekly workout regime tailored for men over 50, designed to improve mobility, strength, cardiovascular health, and overall wellness. It’s balanced with rest and recovery, which are crucial at this age.
🧠 General Principles for Men Over 50
Before diving in, here are a few important tips:
- Warm-up and Cool-down: Never skip them. They reduce injury risk and improve performance.
- Mobility and Flexibility: These should be regular features, not just afterthoughts.
- Strength Training: Crucial for maintaining muscle mass and bone density.
- Cardio: Great for heart health, stamina, and fat control.
- Recovery: Prioritize rest days and sleep.
- Nutrition: Protein intake, hydration, and joint-supporting nutrients (like omega-3s and collagen) are key.
- Medical Clearance: Always a smart move before starting any new program.
🗓 Weekly Workout Plan Overview
| Day | Focus |
|---|---|
| Monday | Full Body Strength Training |
| Tuesday | Cardio + Core + Mobility |
| Wednesday | Active Recovery + Stretching |
| Thursday | Upper Body Strength Training |
| Friday | Cardio Intervals + Core |
| Saturday | Lower Body Strength + Mobility |
| Sunday | Rest or Light Activity |
🔥 Monday: Full Body Strength Training
Warm-up (10 mins)
- 5 min brisk walk or light cycling
- Arm circles, leg swings, bodyweight squats, shoulder rolls
Workout
| Exercise | Sets x Reps |
|---|---|
| Goblet Squats | 3 x 10–12 |
| Push-ups (knee or incline if needed) | 3 x 8–10 |
| Dumbbell Rows (or resistance band rows) | 3 x 10/arm |
| Standing Dumbbell Press | 3 x 10 |
| Plank (on elbows or hands) | 3 x 30 sec–1 min |
Cool Down & Stretching (5–10 mins)
Include hamstring, quad, shoulder, and chest stretches.
💓 Tuesday: Cardio + Core + Mobility
Warm-up (5–10 mins)
Dynamic stretches and 5 mins light cardio (walking or biking)
Cardio (20–30 mins)
Options:
- Brisk walking
- Stationary bike
- Swimming
- Elliptical
Core Circuit (Repeat 2–3 times)
| Exercise | Duration/Reps |
|---|---|
| Bird Dogs | 10 reps/side |
| Dead Bugs | 10 reps/side |
| Seated Russian Twists | 10 reps/side |
| Side Plank | 20–30 sec/side |
Mobility Work (10–15 mins)
- Hip openers (world’s greatest stretch)
- Cat-Cow
- Thoracic rotations
- Ankle mobility drills
🌿 Wednesday: Active Recovery
Options (Choose 1–2):
- Light yoga or stretching session
- Easy walk in the park (30–45 mins)
- Tai Chi or a mobility flow video
- Foam rolling session
Goal: Maintain movement, promote blood flow, and aid recovery.
💪 Thursday: Upper Body Strength Focus
Warm-up (10 mins)
- Light cardio + shoulder rolls, arm circles, band pull-aparts
Workout
| Exercise | Sets x Reps |
|---|---|
| Dumbbell Chest Press | 3 x 10–12 |
| One-arm Dumbbell Row | 3 x 10/side |
| Overhead Shoulder Press | 3 x 10 |
| Bicep Curls | 3 x 12 |
| Triceps Kickbacks | 3 x 12 |
| Superman Hold | 3 x 30 sec |
Cool Down & Stretching
- Chest, triceps, biceps, and shoulder stretches
🚴 Friday: Cardio Intervals + Core
Warm-up (5–10 mins)
Dynamic movement + light cardio
Interval Cardio (20 mins)
Choose an activity (walking, elliptical, cycling) and do:
- 1 min faster pace
- 2 mins recovery pace
Repeat for 20–30 mins
Core Circuit (Repeat 2–3 times)
| Exercise | Duration/Reps |
|---|---|
| Standing Cable Rotation | 10 reps/side |
| Glute Bridge | 15 reps |
| Reverse Crunches | 10–15 reps |
| Front Plank | 30–60 seconds |
🦵 Saturday: Lower Body Strength + Mobility
Warm-up (10 mins)
- Walking lunges, leg swings, ankle mobility drills
Workout
| Exercise | Sets x Reps |
|---|---|
| Bodyweight or Dumbbell Squats | 3 x 12 |
| Step-ups (onto bench or stairs) | 3 x 10/leg |
| Glute Bridges or Hip Thrusts | 3 x 12 |
| Calf Raises | 3 x 15 |
| Wall Sit (or chair hold) | 3 x 30 sec–1 min |
Mobility Work (15 mins)
- Focus on hips, hamstrings, calves, lower back
😌 Sunday: Rest or Light Activity
Suggestions:
- Leisurely walk or bike ride
- Stretching or yoga
- Breathing exercises or guided meditation
Rest is not laziness—it’s recovery.
💡 Notes & Tips
- Adjust Intensity: Based on your current fitness and any pre-existing conditions.
- Progression: Every 4–6 weeks, gradually increase resistance, reps, or duration.
- Listen to Your Body: Joint pain ≠ muscle soreness. Modify or skip if needed.
- Hydration: Especially important as thirst cues may lessen with age.
- Recovery Tools: Foam roller, massage gun, Epsom salt baths can all help.
