6 Daily Exercises Men Over 50 Should Do to Stay Strong
Stay strong after 50, try these daily exercises for men over 50 from a certified personal trainer.
As men age, maintaining strength doesn't mean breaking records or spending hours in the gym. Instead, focus on a smarter approach to preserve mobility, independence, and resilience, reducing the risk of injuries. Studies show that muscle mass and strength decline with age if not challenged enough by strength training. However, research also reveals that resistance-based exercises can slow, stop, and even partially reverse muscular decline in later life.
While strength training a few times a week is beneficial, daily movement is crucial for maintaining muscle mass, supporting joint health, and boosting neuromuscular coordination, especially for men over 50, whose recovery capacity may be slightly lower. With conflicting information online, it's overwhelming to know where to start. That's why we consulted Abbie Watkins, a certified personal trainer, who shares her top six exercises designed specifically for men over 50 to stay strong and mobile.
These exercises cover the entire body and can be modified for any fitness level. Read on for the detailed step-by-steps, and check out these 4 chair exercises for faster upper body strength gains after 55.
Bodyweight Squats
Bodyweight squats are a daily strength builder for men over 50, training legs, glutes, and core while supporting everyday movements like standing up and sitting down.
How to do it:
1. Stand with feet shoulder-width apart and toes turned slightly outward.
2. Flex core and keep chest upright.
3. Push hips back and bend knees to lower toward the floor as if sitting into a chair.
4. Lower until thighs are roughly parallel to the ground, or as deep as you can comfortably go.
5. Keep heels flat on the floor and knees tracking in line with toes.
6. Drive through heels to stand back up.
7. Squeeze glutes at the top before starting the next rep.
8. Aim for two to three sets of 12 to 15 reps, resting for 30 to 45 seconds between sets.
Push-ups
Daily push-ups keep chest, shoulders, arms, and core strong without impacting joints.
How to do it:
1. Start in a plank position with hands under shoulders.
2. Extend legs behind you and keep body in a straight line.
3. Engage core and glutes.
4. Lower chest toward the floor by bending elbows.
5. Keep elbows angled slightly back rather than flared.
6. Lower until chest is just above the floor.
7. Press through palms to return to the starting position.
8. Complete two to three sets of 8 to 12 reps. Rest for 45 to 60 seconds between sets.
(If traditional push-ups are too challenging, use an incline on a bench or wall for a beginner-friendly variation.)
Hip Hinges or Glute Bridges
Hip-focused exercises like glute bridges protect lower back and maintain power in hips, essential for healthy aging.
How to do it:
1. Lie on back with knees bent and feet flat on the floor.
2. Place feet hip-width apart and close enough to touch with heels.
3. Tighten core and press lower back gently into the floor.
4. Drive through heels to lift hips upward.
5. Squeeze glutes at the top without arching back.
6. Pause for one to two seconds at the top of the movement.
7. Lower hips slowly back to the floor.
8. Perform two to three sets of 8 to 12 reps with 45 to 60 seconds of rest between sets.
Standing Rows or Banded Rows
Rows are a top-notch back and bicep-strengthening exercise. Doing them daily can help counteract the rounded posture that often develops with age by strengthening the upper back and shoulders.
How to do it:
1. Secure a resistance band at chest height.
2. Hold handles with arms extended and palms facing inward.
3. Stand tall with knees slightly bent and chest lifted.
4. Pull band toward torso by driving elbows back.
5. Squeeze shoulder blades together at the end of the pull.
6. Pause for one to two seconds while maintaining tension.
7. Slowly return to the starting position under control.
8. Aim for two to three sets of 8 to 12 reps, resting for 45 to 60 seconds between sets.
Plank Hold
Planks are a classic core-strengthening exercise that supports lower back health and reduces injury risk in daily movement by strengthening deep core muscles.
How to do it:
1. Start on forearms or hands with elbows aligned under shoulders.
2. Extend legs behind you and tuck toes in.
3. Flex core as if you’re about to cough.
4. Keep body in a straight line from head to toe.
5. Avoid letting hips sag or point upward.
6. Breathe steadily throughout the hold.
7. Hold for 20 to 40 seconds for two to three sets. Rest for 45 to 60 seconds between holds.
Step-ups
Step-ups are a simple yet powerful exercise for overall leg strength, balance, and joint health after 50, as they mimic common daily movements like climbing stairs.
How to do it:
1. Stand facing a sturdy box, step, or platform.
2. Place one foot on the step.
3. Engage core and keep chest upright.
4. Drive through lead foot to step up.
5. Stand tall at the top of the movement without locking the knee.
6. Step back down slowly under control.
7. Complete all reps on one side before alternating.
8. Complete two to three sets of 8 to 12 reps per leg, resting for 30 to 45 seconds between sets.
Adam Meyer, RHN
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam here.
