Perform this workout 3–4 times per week in a circuit format or split into upper and lower body sessions. Aim for 3–4 rounds with minimal rest between exercises.
Lunges are one of the best lower-body exercises for men over 50 because they build strength, balance, and mobility.
Traditional push-ups can be tough on the shoulders and wrists as you get older. Incline push-ups provide a safer alternative by reducing stress on the joints
Maintaining strong back muscles is critical for posture and overall strength. Resistance band rows improve upper-body endurance
Squats are a foundational movement that keeps your legs strong and functional. Bodyweight squats build endurance in your quads, glutes, and core while improving flexibility
Core stability is crucial for preventing lower back pain and maintaining overall strength. The Pallof press challenges your core by resisting rotation
Weak glutes contribute to lower back pain and poor posture, which become more common after 50. Glute bridges strengthen your posterior chain
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