You can still build muscle after 40 and 50, but it requires the right balance of training, nutrition, and recovery. Your body doesn’t respond the same way it used to, so your strategy shouldn’t be the same either.
In this guide, I’ll break down everything you need:
- the best workout structure
- how much cardio you really need
- what your diet should look like
- and how to train smarter, not harder
Plus, you’ll learn why adding a natural testosterone booster like Testo Prime can help support strength, muscle growth, and energy as testosterone naturally declines with age.
Bodyweight Squats & Split Squats
Great for your legs, glutes, and core.
Low-impact options like bodyweight or goblet squats are safer on the joints.
3–4 sets, 12–15 reps.
Deadlifts (with proper form)
Excellent for activating multiple muscle groups and boosting metabolism.
Use moderate weight or kettlebells to protect the lower back.
3 sets, 8–10 reps.
Plank
Strengthens core, back, and hips while supporting posture.
Start with 20–30 seconds, gradually increase to 60 seconds.
Cycling (Stationary or Outdoor)
Low-impact cardio that’s easy on knees.
Burns calories, improves endurance, and reduces stress.
20–40 minutes per session.
Jump Rope or Low-Impact Cardio Alternatives
High-intensity but safe if done in short intervals.
Start with 30–60 seconds, rest, repeat for 10–15 minutes.
Farmer’s Walk
Strengthens grip, back, core, and legs while boosting fat burn.
Start with moderate weights and focus on posture.
Walk 20–30 meters, 3–4 rounds.
Burpees (Modified if Needed)
Burns a lot of calories and increases metabolism.
Beginners can remove the jump or step back instead of jumping back.
Kettlebell Swings
Activates glutes, hips, core, and shoulders.
Improves metabolism and endurance.
Start with light weight, 3 sets, 12–15 reps.
Battle Rope Workout
A great exercise for strength and speed.
How many sets and reps?
Do 1 set of this exercise.
Do it for 2 minutes.
Benefits of using battle rope:
- It boosts burning fat layers
- This exercise burns many calories and gets your heart rate up just as when you are doing sprints
- It builds explosive power
- Improves endurance
Dumbbell row
This is a really good exercise for your back.
It’s important to keep your back straight when you do this exercise, only the arm moves.
Keep your arm close to your body.
You should move your arm from the elbow and not from your hand so that you don’t engage your biceps too much.
Do 3 sets with 12-15 reps.
Incline dumbbell bench press
This is a great exercise for your chest, triceps, and delts.
And one of the best workouts to get cut.
Do 3 sets with 12-15 reps.
Standing medicine ball throw
This exercise begins with the medicine ball over your head.
Throw the ball to the floor with a strong and fast movement.
This is a great exercise for developing explosive power and stimulating the growth of muscle fibers necessary for lean muscles.
Do 5 sets and 10 reps.
Supplementation
Proper supplementation is one of the most important things.
Especially when you are trying to build body in your 40s and 50s.
Look:
I’m not talking about steroids, because I don’t like steroids and I don’t approve steroids.
Period.
I’m talking about natural supplements.
In your 50s, the most important thing is to boost your testosterone.
Testosterone is essential when it comes to building muscles.
Testosterone supplement you should use is Testo Prime.
It is the best testosterone booster for men over 40 and 50.
Testo Prime is made only of natural ingredients.
It will boost your testosterone, reduce tiredness, fat layers and man boobs and increase muscle mass.
Also it will give you energy to work out.
How to take Testo Prime?
You should take 4 capsules per day.
Take it in the morning, before breakfast.
Take capsules with 2 glasses of water.
How long to use Testo Prime?
You don’t need to cycle it.
You can see the first results within a few weeks.
For the best results, I suggest you use it for 3 -6 months.
Testo Prime results
Here you can see results and comments from people that used this supplement:
Is this a safe supplement?
There are no side effects.
This is a safe natural supplement.
Testo Prime is a prescription-free supplement.
Of course, check the ingredients before using Testo Prime if you are allergic to something.
Also, consult your doctor if you are using other medications.
Where to buy Testo Prime?
As I said Testo Prime is prescription-free.
You can buy it only on the official website.
The price for a month supply (120 capsules) is 64.99$.
If you want to save money you can buy 2 bottles for 129.99$ and you will get another one for free.
Or you can buy 3 bottles, get 3 more for free for 194.99$.
Furthermore, you will get a lifetime money-back guarantee.
You can return the product anytime if you are not satisfied with the results.
Also, buy now pay later is available – you can buy supplement now and pay it over 3 or 4 months.
You can read more about Testo Prime here.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.
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