{"id":81557,"date":"2025-09-17T11:09:04","date_gmt":"2025-09-17T11:09:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81557"},"modified":"2025-09-19T10:21:07","modified_gmt":"2025-09-19T10:21:07","slug":"workouts-for-men-over-50","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/","title":{"rendered":"Workouts for Men Over 50 to Build Muscle: A Beginner&#8217;s Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Is_It_Possible_to_Build_Muscle_After_50\" >Is It Possible to Build Muscle After 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#How_Fast_Can_a_50-Year-Old_Gain_Muscle\" >How Fast Can a 50-Year-Old Gain Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Should_You_Do_Weights_or_Cardio_After_50\" >Should You Do Weights or Cardio After 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#What_Is_the_Best_Workout_Schedule_for_Building_Muscle_After_50\" >What Is the Best Workout Schedule for Building Muscle After 50?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Your_Weekly_Workout_Split\" >Your Weekly Workout Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Workout_1_Push_Day_Chest_Shoulders_Triceps\" >Workout 1: Push Day (Chest, Shoulders, Triceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Workout_2_Leg_Day_Quads_Hamstrings_Glutes_Calves\" >Workout 2: Leg Day (Quads, Hamstrings, Glutes, Calves)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Workout_3_Pull_Day_Back_Biceps\" >Workout 3: Pull Day (Back, Biceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Workout_4_Full-Body_Day\" >Workout 4: Full-Body Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Integrating_Cardiovascular_Exercise\" >Integrating Cardiovascular Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#How_Many_Times_a_Week_Should_a_50-Year-Old_Lift_Weights\" >How Many Times a Week Should a 50-Year-Old Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#What_Is_the_Recovery_Time_for_Weight_Training_over_50\" >What Is the Recovery Time for Weight Training over 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#At_What_Age_Can_You_No_Longer_Build_Muscle\" >At What Age Can You No Longer Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Is_50_too_late_to_start_bodybuilding\" >Is 50 too late to start bodybuilding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#Can_I_get_a_six-pack_at_50_years_old\" >Can I get a six-pack at 50 years old?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#How_much_protein_do_I_need_to_build_muscle_after_50\" >How much protein do I need to build muscle after 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#How_many_push-ups_should_a_55-year-old_man_do\" >How many push-ups should a 55-year-old man do?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Many men believe that building muscle after 50 is a losing battle against time. The common narrative is that your body is past its prime, and any effort to regain lost strength is futile, but this couldn&#8217;t be further from the truth. With the right strategy, you can build muscle, increase strength, and improve your overall health at any age.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50_To_Build_Muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Calisthenics5-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide provides a clear, science-backed roadmap for men over 50 who are ready to start on their fitness journeys.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll explore what it takes to build muscle later in life, from workout schedules and recovery strategies to diet and debunking common myths. Forget what you think you know about aging and fitness &#8211; it&#8217;s time to unlock your body&#8217;s true potential.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Possible_to_Build_Muscle_After_50\"><\/span><b>Is It Possible to Build Muscle After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it\u2019s absolutely possible to build muscle after 50. While age-related changes can make it more challenging, the fundamental process of muscle growth, which is known as hypertrophy, remains the same.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training stimulates muscle fibers, and with proper nutrition and rest, your body repairs and rebuilds them stronger and larger. (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hypertrophy is the increase in the size of your muscle cells. This happens through two main processes: myofibrillar hypertrophy (an increase in contractile proteins) and sarcoplasmic hypertrophy (an increase in the fluid and glycogen within muscle cells) (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00247\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"http:\/https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75734\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-1024x640.png\" alt=\"workouts for men over 50\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">To trigger these adaptations, you need to create three key stimuli (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscular Tension:<\/b><span style=\"font-weight: 400;\"> Lifting weights places stress on your muscles, which signals them to grow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Metabolic Stress:<\/b><span style=\"font-weight: 400;\"> The &#8220;pump&#8221; you feel during a workout is a sign of metabolic stress, which also encourages muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Damage:<\/b><span style=\"font-weight: 400;\"> Micro-tears in muscle fibers from training initiate a repair process that leads to stronger, bigger muscles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has consistently shown that older adults can achieve significant muscle gains with consistent resistance training (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/resistance_training_for_older_adults__position.1.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). While differences in age and sex can affect the rate of growth, almost everyone can build a significant amount of muscle with a well-designed program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a woman who is looking for particular guidance, you can explore our guide on <a href=\"https:\/\/betterme.world\/articles\/strength-training-for-women-over-50\/\">st<\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/strength-training-for-women-over-50\/\">rength training for women over 50<\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Fast_Can_a_50-Year-Old_Gain_Muscle\"><\/span><b>How Fast Can a 50-Year-Old Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The rate at which a 50-year-old can gain muscle depends on several factors, including training history, genetics, diet, and consistency. A beginner can expect to see noticeable gains faster than someone who has been training for years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A realistic and healthy goal for weight gain, which includes muscle, is approximately one to two pounds per week (<\/span><a href=\"https:\/\/news.sanfordhealth.org\/sports-medicine\/weight-gain-performance\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To gain a pound of muscle, you generally need a surplus of around 2,000 calories, which can be achieved by adding 350-700 calories to your daily intake (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">However, several age-related factors can slow this process:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Changes:<\/b><span style=\"font-weight: 400;\"> Testosterone levels, which play a key role in muscle synthesis, naturally decline with age (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/004000.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slower Recovery:<\/b><span style=\"font-weight: 400;\"> Older adults may recover more slowly from intense workouts. Factors such as reduced growth hormone release during sleep can affect repair processes (<\/span><a href=\"https:\/\/www.mdpi.com\/2073-4409\/13\/3\/255\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neural Drive:<\/b><span style=\"font-weight: 400;\"> The efficiency of the signals from your brain to your muscles can decrease, although this decline doesn&#8217;t become significant until later in life (<\/span><a href=\"https:\/\/news.northeastern.edu\/2025\/05\/05\/middle-age-exercise-decline-research\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Despite these factors, consistent effort will yield results. Focus on progressive overload &#8211; gradually increasing the weight, reps, or sets &#8211; and a nutrient-dense diet to support your training.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-diet-for-men-over-40\/\">Best Diet for Men over 40: Simple Tips and Smarter Eating<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Do_Weights_or_Cardio_After_50\"><\/span><b>Should You Do Weights or Cardio After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should do both. A balanced fitness routine that includes both strength training and cardiovascular exercise is essential for men over 50. While lifting weights is crucial for building muscle and bone density, cardio is vital for heart health, endurance, and weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention recommends at least 30-60 minutes of moderate-intensity cardio, two to five days per week, for general fitness. Moderate intensity can be defined as an activity like brisk walking at a pace of 3-4 miles per hour (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75738\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-1024x640.png\" alt=\"best diet for men over 40\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Senior-Man-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Benefits of combining strength and cardio include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Heart Health:<\/b><span style=\"font-weight: 400;\"> Cardio strengthens your heart muscle and improves circulation (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/cardiovascular-medicine\/articles\/10.3389\/fcvm.2019.00069\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better Recovery:<\/b><span style=\"font-weight: 400;\"> Light cardio can increase blood flow to muscles, which helps with recovery after strength workouts (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/a_systematic_review_on_the_effectiveness_of_active.26.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Control:<\/b><span style=\"font-weight: 400;\"> Both forms of exercise help manage body weight and reduce fat mass (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Functional Fitness:<\/b><span style=\"font-weight: 400;\"> Strength training builds the power that is needed for daily activities, while cardio improves the endurance to sustain them (<\/span><a href=\"https:\/\/medlineplus.gov\/exerciseandphysicalfitness.html\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_Schedule_for_Building_Muscle_After_50\"><\/span><b>What Is the Best Workout Schedule for Building Muscle After 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you get older, your body&#8217;s ability to recover from intense exercise changes. A structured workout plan is no longer just a good idea &#8211; it&#8217;s essential for long-term progress and injury prevention.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why is this so important? A well-designed program ensures you\u2019re not overworking any single muscle group, which can lead to strain, joint pain, or burnout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This schedule is built on a few core principles:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Controlled Volume:<\/b><span style=\"font-weight: 400;\"> The number of sets and reps is intentionally moderate. This provides enough stimulus for your muscles to adapt and grow stronger without causing excessive soreness or fatigue that could derail your next session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Intensity:<\/b><span style=\"font-weight: 400;\"> Instead of pushing to your absolute limit on every set, you&#8217;ll focus on maintaining good form and feeling the muscle work. This technique, which is known as focusing on reps in reserve, helps manage cortisol levels and reduces the risk of overtraining (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2016\/08000\/application_of_the_repetitions_in_reserve_based.10.aspx\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strategic Rest:<\/b><span style=\"font-weight: 400;\"> Rest days aren\u2019t optional, they\u2019re an active part of your training. This is when your muscle fibers repair and grow stronger (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11057610\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Alternating workout days or taking a rest day after two consecutive sessions ensures you\u2019re primed for your next workout.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75741\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Weekly_Workout_Split\"><\/span><b>Your Weekly Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This schedule follows a four-day split: push, legs, pull, and full-body. This approach allows you to train your entire body over the week, with ample recovery for each muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can train every other day, alternating between three and four workouts per week, depending on your energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are two ways in which you can structure your week:<\/span><\/p>\n<p><b>Option 1: Alternating Days<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 1 (4 Workouts):<\/b><span style=\"font-weight: 400;\"> Monday (push), Wednesday (legs), Friday (pull), Sunday (full-body)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 2 (3 Workouts):<\/b><span style=\"font-weight: 400;\"> Tuesday (push), Thursday (legs), Saturday (pull)<\/span><\/li>\n<\/ul>\n<p><b>Option 2: 2 On, 1 Off<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> push<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> rest\/cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> full-body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday\/Sunday:<\/b><span style=\"font-weight: 400;\"> rest\/cardio<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_1_Push_Day_Chest_Shoulders_Triceps\"><\/span><b>Workout 1: Push Day (Chest, Shoulders, Triceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout targets the muscles that are responsible for pushing movements. Focus on controlled execution and feeling a strong contraction in the target muscles.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Bench Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated Dumbbell Shoulder Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline Dumbbell Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Lateral Raises:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps Pushdowns (Cable or Band):<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75751\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_2_Leg_Day_Quads_Hamstrings_Glutes_Calves\"><\/span><b>Workout 2: Leg Day (Quads, Hamstrings, Glutes, Calves)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong legs are the foundation of a functional body. This workout builds strength and stability in your lower body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goblet Squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanian Deadlifts (Dumbbells or Barbell):<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstring Curls (Machine or with Band):<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calf Raises (Seated or Standing):<\/b><span style=\"font-weight: 400;\"> 3 sets of 15-20 reps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_3_Pull_Day_Back_Biceps\"><\/span><b>Workout 3: Pull Day (Back, Biceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout strengthens the muscles in your back and biceps, which are essential for posture and pulling movements.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lat Pulldowns (or Pull-Ups\/Assisted Pull-Ups):<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated Cable Rows (or Dumbbell Rows):<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Face Pulls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 15-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Bicep Curls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hammer Curls:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75852\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_4_Full-Body_Day\"><\/span><b>Workout 4: Full-Body Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The full-body day is designed to increase your weekly training frequency for major muscle groups, which promotes muscle growth and improves overall conditioning without adding excessive stress (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1#Tab1\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Step-Ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Ups (on knees or toes):<\/b><span style=\"font-weight: 400;\"> 3 sets to 1-2 reps shy of failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-Arm Dumbbell Row:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps per arm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Arnold Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank:<\/b><span style=\"font-weight: 400;\"> 3 sets, hold for 30-60 seconds<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75804\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Integrating_Cardiovascular_Exercise\"><\/span><b>Integrating Cardiovascular Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular health is paramount, particularly after 50. Cardiovascular exercise strengthens your heart, improves endurance, aids in recovery, and helps manage body weight (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/cardiovascular-medicine\/articles\/10.3389\/fcvm.2019.00069\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). You should aim for 3-4 sessions per week on your non-lifting days or after your strength workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep sessions to a moderate 20-30 minutes. The goal is to elevate your heart rate without burning excessive calories that could interfere with muscle growth.<\/span><\/p>\n<p><b>Cardio Options:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brisk Walking or Treadmill:<\/b><span style=\"font-weight: 400;\"> A simple and effective low-impact option.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Light Jogging:<\/b><span style=\"font-weight: 400;\"> If your joints allow it, light jogging is excellent for cardiovascular fitness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hiking:<\/b><span style=\"font-weight: 400;\"> A great way to get outside, challenge your stability, and work your heart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cycling (Stationary or Outdoor):<\/b><span style=\"font-weight: 400;\"> Easy on the joints and great for building lower-body endurance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates or yoga are fantastic low-impact choices for active recovery that improve cardiovascular health, flexibility, balance, and core strength &#8211; all of which become increasingly important with age (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/a_systematic_review_on_the_effectiveness_of_active.26.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about different <\/span><a href=\"https:\/\/betterme.world\/articles\/senior-strength-exercises\/\"><b>senior strength exercises<\/b><\/a><span style=\"font-weight: 400;\"> you can incorporate into your routine.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mens-calisthenics-workout\/\">Men\u2019s Calisthenics Workout: 8 Exercises to Build a Lean Physique<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_a_50-Year-Old_Lift_Weights\"><\/span><b>How Many Times a Week Should a 50-Year-Old Lift Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 50-year-old man should aim to lift weights two to four times per week to build muscle. This frequency allows you to stimulate muscle growth effectively while providing enough time for recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has indicated that there is a point of diminishing returns with training frequency. For hypertrophy, training a muscle group up to four times per week may be beneficial, but beyond that, you may not see additional gains and could increase your risk of overtraining (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workout schedule provided above hits each muscle group twice weekly, which is an excellent starting point for building muscle after 50.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Recovery_Time_for_Weight_Training_over_50\"><\/span><b>What Is the Recovery Time for Weight Training over 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Recovery time after weight training is generally the same for older adults as it is for younger individuals, but it&#8217;s even more important to respect it (<\/span><a href=\"https:\/\/www.mdpi.com\/2073-4409\/13\/3\/255\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Most muscle damage from a standard workout is repaired within five to seven days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For untrained individuals or after particularly high-volume sessions, allowing a full 48 to 72 hours of rest for a muscle group is recommended (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11057610\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To optimize recovery:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Sleep:<\/b><span style=\"font-weight: 400;\"> Aim for 7-9 hours of quality sleep per night. This is when your body releases the growth hormone and performs most of its repair work (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306987711001800?via%3Dihub\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Hydrated:<\/b><span style=\"font-weight: 400;\"> Drink plenty of water throughout the day to support metabolic function and nutrient transport (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8336541\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Active Recovery:<\/b><span style=\"font-weight: 400;\"> On rest days, engage in light activities such as walking, stretching, or yoga to promote blood flow without adding stress (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/a_systematic_review_on_the_effectiveness_of_active.26.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For more advanced programming, check out these <\/span><a href=\"https:\/\/betterme.world\/articles\/powerlifting-routines-for-over-50\/\"><b>powerlifting routines for over 50<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"At_What_Age_Can_You_No_Longer_Build_Muscle\"><\/span><b>At What Age Can You No Longer Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no age at which you can no longer build muscle. Studies have shown that even individuals in their 80s and 90s can increase muscle mass and strength through resistance training. The ability of the body to adapt to stimuli persists throughout life. While the rate of progress may be slower, the potential for growth never completely disappears.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is consistency and proper programming. As long as you continue to challenge your muscles and provide your body with the nutrients it needs, you can maintain and build muscle well into your senior years.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75750\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_50_too_late_to_start_bodybuilding\"><\/span><strong>Is 50 too late to start bodybuilding?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, 50 isn\u2019t too late to start bodybuilding. Many people start their fitness journeys later in life and achieve incredible results. With a structured training program, a balanced diet, and adequate rest, you can build a strong and aesthetic physique at any age.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_a_six-pack_at_50_years_old\"><\/span><strong>Can I get a six-pack at 50 years old?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can get a six-pack at 50. Achieving visible abdominal muscles is primarily a matter of reducing body fat to a low enough level for them to show. This requires a consistent calorie deficit through diet and exercise. Combining <a href=\"https:\/\/betterme.world\/articles\/double-leg-stretch-pilates\/\">core-strengthening exercises<\/a> with a healthy eating plan makes a six-pack a totally attainable goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_do_I_need_to_build_muscle_after_50\"><\/span><strong>How much protein do I need to build muscle after 50?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To build muscle after 50, you should aim for a protein intake of 1.5 to 2.0 grams per kilogram of body weight per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). For a 180-pound (82 kg) man, this equates to 123-164 grams of protein daily. The frequent consumption of protein throughout the day, particularly before and after workouts, can help maximize muscle protein synthesis.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_push-ups_should_a_55-year-old_man_do\"><\/span><strong>How many push-ups should a 55-year-old man do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of push-ups a 55-year-old man should be able to do varies widely based on fitness level. A good goal for someone who is starting is to aim for 10-20 push-ups performed with good form in a single set. You can start with modified versions on your knees and gradually work your way up to standard push-ups.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workouts_For_Men_Over_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Calisthenics4-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle after 50 isn\u2019t just possible, it&#8217;s one of the most powerful things you can do for your long-term health and vitality. By embracing a structured workout plan, prioritizing nutrition, and listening to your body, you can defy expectations and build a stronger, healthier version of yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide has given you the foundational knowledge and a practical plan to get started &#8211; the next step is yours. Commit to the process, stay consistent, and you\u2019ll see the results you&#8217;re looking for.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many men believe that building muscle after 50 is a losing battle against time. The common narrative is that your body is past its prime, and any effort to regain lost strength is futile, but this couldn&#8217;t be further from the truth. With the right strategy, you can build muscle, increase strength, and improve your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81558,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,6],"tags":[],"coauthors":[45],"class_list":["post-81557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workouts for Men Over 50 to Build Muscle: A Beginner&#039;s Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WORKOUTS FOR MEN OVER 50 \u27a4 to build muscle - a beginner&#039;s guide that covers workout routines, diet, and tips for men who are looking to get stronger.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workouts for Men Over 50 to Build Muscle: A Beginner&#039;s Guide\" \/>\n<meta property=\"og:description\" content=\"\u2605 WORKOUTS FOR MEN OVER 50 \u27a4 to build muscle - a beginner&#039;s guide that covers workout routines, diet, and tips for men who are looking to get stronger.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-19T10:21:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-62-workouts-for-men-over-50-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Workouts for Men Over 50 to Build Muscle: A Beginner&#8217;s Guide\",\"dateModified\":\"2025-09-19T10:21:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/\"},\"wordCount\":2121,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-62-workouts-for-men-over-50.png\",\"articleSection\":[\"For Men\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Many men believe that building muscle after 50 is a losing battle against time. The common narrative is that your body is past its prime, and any effort to regain lost strength is futile, but this couldn't be further from the truth. With the right strategy, you can build muscle, increase strength, and improve your overall health at any age.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide provides a clear, science-backed roadmap for men over 50 who are ready to start on their fitness journeys.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll explore what it takes to build muscle later in life, from workout schedules and recovery strategies to diet and debunking common myths. Forget what you think you know about aging and fitness - it's time to unlock your body's true potential.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Possible to Build Muscle After 50?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, it\u2019s absolutely possible to build muscle after 50. While age-related changes can make it more challenging, the fundamental process of muscle growth, which is known as hypertrophy, remains the same.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Resistance training stimulates muscle fibers, and with proper nutrition and rest, your body repairs and rebuilds them stronger and larger. (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Hypertrophy is the increase in the size of your muscle cells. 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The common narrative is that your body is past its prime, and any effort to regain lost strength is futile, but this couldn't be further from the truth. With the right strategy, you can build muscle, increase strength, and improve your overall health at any age.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide provides a clear, science-backed roadmap for men over 50 who are ready to start on their fitness journeys.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We\u2019ll explore what it takes to build muscle later in life, from workout schedules and recovery strategies to diet and debunking common myths. Forget what you think you know about aging and fitness - it's time to unlock your body's true potential.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Possible to Build Muscle After 50?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, it\u2019s absolutely possible to build muscle after 50. While age-related changes can make it more challenging, the fundamental process of muscle growth, which is known as hypertrophy, remains the same.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Resistance training stimulates muscle fibers, and with proper nutrition and rest, your body repairs and rebuilds them stronger and larger. (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Hypertrophy is the increase in the size of your muscle cells. This happens through two main processes: myofibrillar hypertrophy (an increase in contractile proteins) and sarcoplasmic hypertrophy (an increase in the fluid and glycogen within muscle cells) (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00247\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style= ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/","url":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/","name":"Workouts for Men Over 50 to Build Muscle: A Beginner's Guide - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-62-workouts-for-men-over-50.png","dateModified":"2025-09-19T10:21:07+00:00","description":"\u2605 WORKOUTS FOR MEN OVER 50 \u27a4 to build muscle - a beginner's guide that covers workout routines, diet, and tips for men who are looking to get stronger.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-62-workouts-for-men-over-50.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-62-workouts-for-men-over-50.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/workouts-for-men-over-50\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"For Men","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-men\/"},{"@type":"ListItem","position":5,"name":"Workouts for Men Over 50 to Build Muscle: A Beginner&#8217;s Guide"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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