Wellness coach Diego Carrete explains how to adapt your strength & resistance training as you age with this ultimate guide to weight training for men over 50…

As we get older, our fitness goals tend to change, so it only makes sense that our training changes as well. Aesthetics might still be on our minds – you still want to look and feel good – but we start focusing more about factors like longevity and overall health.

One constant should be cardiovascular health: being aerobically fit relaxes blood vessels over time and keeps your heart running efficiently, both of which keep your blood pressure low.

But while regular cardio is simple (at least in theory), strength and weight training – which is no less important – requires a more tailored approach for men over 50.

Related: How to strength train in your 20s, 30s & 40s

How To Strength Train In Your 50s & 60s weight training men over 50 – Men's Fitness UK

Ultimate Weight Training Guide For Men Over 50

For most men over 50, it’s important to train utilising isometrics, unilateral work and slow tempos – with four to five exercises maximum per workout. Safety is a priority more than ever, alongside recovery and consistency.

Three 30- to 40-minute sessions a week of resistance training is ideal. That way you can stick to a reduced version of the push, pull, legs split mentioned earlier. 

Related: Best dumbbell exercises for every body part

5 isometric weight training exercises for men over 50

1. Wall Sit

Muscles worked: core, hamstrings, glutes

  • Lean your back against a wall, with feet around 2ft in front. 
  • Squat down to a 90-degree angle.
  • Hold this position for 30-60 secs.
  • Repeat 3-5 times.

2. Straight-Arm Plank

Muscles worked: core, back, anterior delts

  • Get into a press-up position.
  • Breathe deeply and ‘press’ the floor away from you.
  • Hold this position for 30-60 secs.
  • Repeat 3-5 times.

3. Static Lunge

Muscles worked: quads

  • This is a unilateral exercise, so both legs have to be worked separately.
  • Take a large step forward.
  • Bend both knees to 90 degrees, but make sure your front knee doesn’t extend beyond your toes.
  • Hold this position for 20-30 secs.
  • Repeat 3-5 times on both legs.

4. Glute Bridge

Muscles worked: glutes, lower back

  • Lie on your back with knees bent.
  • Squeeze your glutes to raise your hips off the floor.
  • Form a straight line from your chest to your knees.
  • Hold this position for 20-30 secs.
  • Repeat 3-5 times.

5. Superman Hold

Muscles worked: lower back, mid-back, glutes, hamstrings

  • Lie flat on your stomach.
  • Stretch your arms overhead, with feet pointing straight behind you.
  • Raise your hands and feet off the floor and hold this position.
  • Hold this position for 20-30 secs.
  • Repeat 3-5 times.

Best kit to supplement your weight training

The above exercises use only the weight of your body to build strength. If you’re a total beginner, it’s best to stick to bodyweight exercises before building up to include additional weight.

Once you feel yourself growing stronger, why not supplement your weight training regime with resistance bands or dumbbells? Each piece of kit offers unique benefits, with resistance bands being more easily transportable and incredibly versatile, while dumbbells offer greater opportunity for progression.

READ MORE: Dumbbells vs resistance bands: what’s best for you?

Feel like giving resistance bands a try? Be sure to check out our pick of the best resistance bands in 2023


If you’re looking for a good pair of dumbbells, check out our roundup of the best dumbbells for home workouts


How To Strength Train In Your 50s & 60s weight training men over 50 – Men's Fitness UK

How To Strength Train In Your 60s & Beyond

In your sixties and beyond, a certain amount of decreased muscle and fitness is an inevitability, but regular exercise remains crucial to keeping your heart and your health in check.

If you’re willing and able to keep up the weight training and strength work after 60, one or two exercises should be performed for each muscle group, leaving free weights aside and focusing on machines, with controlled range of motion. 

If you don’t have access to a gym, why not invest in your own home gym machine? The Klarfit Ultimate Gym 3000 (RRP £429.99) allows you to do lat pull downs, bench presses, leg curls and more, all from the comfort of your own home.


Weight Training Plan For Men Over 60


  • Machine Bench Press: 10-12 reps / 4 sets / 2:2 tempo
  • Machine Lateral Raise: 10-12 reps / 3 sets / 2:2 tempo
  • Triceps Rope Push Down: 10-12 reps / 3 sets / 2:2 tempo


  • Lat Pull Down: 10-12 reps / 4 sets / 2:2 tempo
  • Cable Row (narrow): 10-12 reps / 4 sets / 2:2 tempo
  • Preacher Curl: 10-12 reps / 3 sets / 2:2 tempo


  • Leg Press: 10-12 reps / 4 sets / 2:2 tempo
  • Leg Curl: 10-12 reps / 3 sets / 2:2 tempo
  • Machine Glute Kickback: 10-12 reps / 2 sets / 2:2 tempo


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Head over to our sister site, Women’s Fitness UK, for more advice on ageing, fitness and how to stay fit through the decades