you could build muscle,maintain functional strength, and keep excess fat off with the right exercises.

The following eight exercises are staples in any well-rounded fitness routine for men over 50.

Aim for34 roundswith minimal rest between exercises.

fit, focused man doing a bodyweight squat outside on pavement

Photo: Shutterstock. Design: Eat This, Not That!

Rest for 60 secondsand repeat for34 rounds.

The step-through variation increases the challenge by engaging your core and improving stability.

Incline Push-ups

Traditional push-ups can be tough on the shoulders and wrists as you get older.

Side view of handsome middle aged man in sports uniform warming up, doing lunges and smiling during morning run

Shutterstock

This movement also engages the core, helping maintain upper-body muscle without excessive strain.

Resistance Band Rows

Maintaining strong back muscles is critical for posture and overall strength.

Resistance band rows improve upper-body endurance while preventing the hunched posture that many men develop over time.

Incline push-up doing by a young athletic man. Push-up modification for beginners

Shutterstock

This exercise is gentle on the joints and strengthens the lats, traps, and rear delts.

Bodyweight squats build endurance in your quads, glutes, and core while improving flexibility and balance.

They also help maintain mobility for daily activities like standing, bending, and walking.

Elastic Stretch Band Training Exercise. Pilates Workout In Gym, resistance band rows

Shutterstock

Pallof Press

Core stability is crucial for preventing lower back pain and maintaining overall strength.

The Pallof press challenges your core by resisting rotation, helping you develop a strong, functional midsection.

This movement improves balance and posture while reinforcing spine stability.

Active athlete in athletic uniform performing bodyweight squats during training on an outdoor sports field. Young bearded man doing sports on summer sportsground. Healthy active lifestyle concept

Shutterstock

Glute bridges strengthen your posterior chain, improve hip mobility, and protect your lower back.

This exercise strengthens your hands, forearms, shoulders, and core while improving posture and cardiovascular health.

It translates directly to real-world activities like carrying groceries and lifting objects.

Banded Anti Rotation or Pallof Press Gym Exercise

Shutterstock

Dead Bug

The dead bug is an excellent core-strengthening exercise that improves coordination and spinal stability.

Unlike crunches, this movement minimizes strain on the neck and lower back while reinforcing core control.

It’s a great way to build functional strength for daily movements.

Man doing bridging exercise, lying on his back on black mat in empty office interior. Viewed from floor level from his head, glute bridge

Shutterstock

Cropped photo of a sportsman in shorts and white boots walking away with hand weights, farmer’s carry

Shutterstock

A young man doing a set of dead bug exercises lying on a mat. Leg and arm raised alternately. Abdominal and core workout at the gym.

Shutterstock