How to Build Muscles In 50s?

Staying physically active is essential at every stage of life, and it becomes even more important as you get older.

There are plenty of exercises suited to different age groups, and yes, that includes your 50s.

Sure, working out in your 50s can feel challenging, and you might hear people say it’s not worth the effort.

But thankfully, more people are realizing the value of staying active later in life. In fact, I’m seeing more and more clients at the gym who are over 50.

Your age isn’t an excuse to skip exercise.

Today, I’ll address some of the most common questions about working out after 50.

I won’t focus on famous bodybuilders in their 50s and 60s (though they’re inspiring).

Instead, I’ll share practical exercises to get you started, especially if you’ve been inactive for a while—think stretching and simple movements to ease in.

You’ll see how to exercise properly, what are the best workouts and why you should used best natural testosterone booster to increase your testosterone level that significantly drops when you are over 40.

Best Ways to Build Muscles in 50s

If you want to start exercising over 50 you should do moderate workouts first.

As we get older, our bodies are more prone to injuries.

That’s why you need to change some things regarding your workout.

Always warm-up at least 15 minutes with some cardio before you start weightlifting.

You will raise your body’s temperature and you will have good blood flow for the upcoming exercises.

Warming up and stretching is now more important than ever.

Upper Body Stretching

You will improve your flexibility with upper body stretching.

Lift your arms and stretch your elbows.

Join your hands and slowly lean to the left.

Hold for 15 seconds.

Return to the starting position and make the same movement to the right.

Do 20 reps.

Squats

The best way to start strengthening your muscles is with strength exercises.

And squats are one of the best strength exercises.

For starters, do squats with bodyweight only.

Once you get in shape you can start with barbell squats.

Of course, I suggest you hire a personal trainer.

Squats are one of the best workouts for building muscle after 40.

Cardio after 50

How to speed up metabolism after 50?

There are several reasons why cardio workout is very important if you are over 50.

First, your metabolism slows down.

If you try cardio from time to time you will increase your metabolism to burn those fat layers.

Second, and very important – cardio is essential if you want to have a healthy heart.

But you should do low-intensity cardio like walking and jogging.

20-30 minutes of jogging is enough.

Once or twice per week on a treadmill will be good for you.

You can do cardio on your rest day.

Best Workout Program in Your 50s:

1st day:

• Squats (use Smit machine): 3 sets, 10 reps
• Lying Leg Curl: 2 sets, 10 reps
• Standing Calf Raise: 2 sets, 10 reps
• Barbell Bench Press: 3 sets, 12 reps
• Lat Pulldown: 3 sets, 10  reps
• Overhead press: 3 sets, 12 reps
• Triceps Pushdown: 2 sets, 12 reps
• Barbell Curl: 2 sets, 12 reps

2nd day: Rest

3rd day:

• Leg Press: 5 sets 18 reps
• Seated Calf Raise: 2 sets, 12 reps
• Incline Bench Press: 3 sets, 10 reps
• Seated Cable Row: 3 sets, 8 – 12 reps
• Dumbbell Side Laterals: 3 sets, 8 – 12 reps
• Triceps Dip: 2 sets, 8 – 12 reps

4th day: rest

5th day:

• Barbell Squat: 3 sets, 10 reps
• Seated Leg Curl: 2 sets, 10 reps
• Standing Calf Raise: 2 sets, 12 reps
• Bench Press: 3 sets, 10 reps
• One-Arm Dumbbell Row: 3 sets, 10 reps
• Seated Dumbbell Shoulder Press: 3 sets, 10 reps
• Lying Triceps Extensions: 2 sets, 10 reps

6th: rest

7th: cardio

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.

You can read more about Testo Prime here.