no muscle build up Must be a young person’s game. Yes, it may be easier for people in their teens, twenties and thirties to make gains in the gym than for those who have crossed the fifties mark – but savvy gym veterans can (and do) continue to build muscle well into their fifties.
The difference is that the older crowd needs to be a little more strategic when it comes to their training plans. That’s when you should turn to experts like longtime trainers Brian Crain, CSCS If you have any doubts that people can make these kinds of gains over fifty, just look at Crean — he’s 51 himself, and he used the same training principles to build his body.
Some activities will be more joint friendly, this is an important quality because the number one rule of building muscle at age 50 and older is to avoid injuries.
Get the essential exercises of the cranium below.
3 Exercises to Build Muscle for Men 50+
Why: Crain says the dumbbell row (or really any rowing variation) is a must for older people. You’ll build your upper back and lats, as well as improve your posture and shoulder health.
how to do it:
- Stand in front of a bench with your feet shoulder-width apart. Push your butt back and lower your torso, extending your arm to rest your palm on the bench. Make sure your shoulders remain above your hips.
- Hold the dumbbell with your working hand. Squeeze your glutes and abs to create tension throughout the body. Your back should be flat and your head should be in a neutral position.
- Squeeze the muscles of your mid back to raise your elbows as you raise the weight. Keep your shoulders level and avoid rounding your lower back.
- Hold for a moment, then lower the weight back down.
Sets and Reps: 3 sets of 8 to 10 reps per arm
Why: This exercise staple is a great chest builder — and, as Crain says, they’re relatively safe and easy to do almost anywhere. When you do pushups you’ll also reinforce proper function of the shoulder blades, which can help prevent long-term problems.
how to do it:
- Start in a high plank position, placing your palms flat on the floor, directly beneath your shoulders.
- Squeeze your shoulders, glutes and core to create tension throughout the body. Your spine should form a straight line with neutral spine. To do this, keep your eyes on the floor instead of looking up.
- Bend your elbows to lower to the floor, pausing with your chest just above the ground. Your elbows should be at a 45 degree angle relative to your torso.
- Press back off the floor, lifting your elbows fully extended to the top position.
Sets and Reps: 3 sets of 12 to 15 reps
Why: You might have expected the bilateral barbell back squat here – but that’s not the order of the day for the over-50 population, who may have more wear and tear. Instead, work unilaterally with split squats, which allow you to train the legs unilaterally. You’ll build muscle and strength while strengthening balance and mobility.
how to do it:
- Start kneeling on the floor, with both your legs forming a 90 degree angle. Lean forward slightly at the torso, then grab your dumbbells.
- Stand straight while squeezing your glutes. Keep your gaze straight ahead and slightly down to maintain a neutral spine.
- Repeat for multiple reps. Don’t let your knee slam into the floor with each rep.
Sets and Reps: 3 sets of 6 to 8 reps per side
