The milestone of turning 50 brings unique physical challenges for men.
Muscle mass declines, metabolism slows,jointsbecome less flexible, and testosterone levels decrease.
These changes affect everything from energy levels to everyday functionality.
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The key is choosing movements that respect your body’s changing needs while still providing the challenge.
“Functional movement becomes critical as we age.
Keep reading to learn all about the best exercises for men to stay fit after 50.
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Perform three sets of eight to 12 repetitions per exercise one to two times per week.
The stand to squat phase focused on hamstrings, gluteals, and quadriceps.
The balancing portion fires the rectus abdominals, internal/external obliques and the traverse abdominals.”
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Squats
“I recommend squats for virtually every client capable of performing them.
You don’t have to use a barbell squat, either.
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Choose a squat method that challenges you but remains doable.
Choose overhand, neutral, or reverse grip pull-ups.
Pushups
“Pushups are a great exercise for several reasons.
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First off, they work your chest and shoulder muscles in a coordinated and functional way.
“you’re free to make pushups easier by placing your hands on an elevated surface.
Conversely, you might increase the difficulty by elevating your feet or moving your hands closer together.”
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Deadlift
“Some variation of a deadlift is a must when it comes to staying fit.
Standard barbell deadlifts and Romanian deadlifts are both popular options.
you’re free to also use dumbbells or kettlebells as your resistance,” Read advises.
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Drive through the floor with both feet to lift the weight until your hips and knees are locked out.
“you’re able to use barbells, dumbbells, or kettlebells to overhead press.
My favorite rowing exercise is the bent-over single-arm dumbbell row.
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you could perform the same lift with a kettlebell.
Additionally, you could perform bent-over barbell rows to hit both sides at once,” Read explains.
Lunges
“Lunges are an excellent functional exercise for your lower body.
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They mimic the standard gait and help improve balance, coordination, and athleticism alongside strength and muscle building.
I prefer dumbbell lunges with the dumbbells held at your side.
I like standing cable rotations if the equipment is available.
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“Whichever twist variation you choose, do not round your spine when rotating.
Begin in a neutral spine position, and rotate through your hips and torso to perform each rotation.
Repeat on both sides.”
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