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Getting older is a process that cannot be avoided, however, the decline in strength, mobility, and energy is not a certainty. Once you reach the age of 50, it becomes essential to focus on preserving muscle mass, joint health, and cardiovascular fitness. This is not just important for appearance but also for maintaining a sense of strength and ability in your daily life. By incorporating appropriate exercises into your routine, you can retain mobility, lower the risk of injuries, and continue participating in the activities that bring you joy.
Focus on the essentials rather than complicating your fitness routine with endless exercises. These four moves hit all the major muscle groups, build strength, and improve endurance, ensuring you stay fit and functional as you age.
Exercise: Deadlift
The deadlift is the ultimate full-body strength builder. It targets your posterior chain—the glutes, hamstrings, and lower back—while also engaging your core, grip, and upper body. This lift is essential for maintaining strength in everyday movements like picking up groceries, lifting a suitcase, or even getting up from a chair. Training deadlifts helps preserve bone density, fights muscle loss, and reinforces good posture.
How to Do It
- Stand with feet hip-width apart and a barbell or dumbbells in front of you.
- Hinge at your hips, keep your back straight, and grip the bar outside your knees.
- Engage your core, drive through your heels, and lift the weight by extending your hips and knees simultaneously.
- Stand tall at the top, squeezing your glutes, then slowly lower the weight back to the ground with control.
Recommended Sets and Reps
- Aim for 3 to 4 sets of 5 to 8 reps.
Best Variations
- Trap Bar Deadlift
- Romanian Deadlift
- Dumbbell Deadlift
- Kettlebell Deadlift
Exercise: Push-ups
Push-ups are among the best exercises for building upper body strength, particularly in the chest, shoulders, and triceps. They also strengthen the core and reinforce proper posture, critical for preventing back pain. Plus, push-ups require no equipment, making them an accessible and effective bodyweight movement for maintaining strength over 50.
How to Do It
- Start in a high plank position with hands shoulder-width apart and feet together.
- Engage your core and lower your chest toward the floor, keeping your body straight.
- Keep your elbows at about a 45-degree angle to your torso.
- Push through your palms to return to the starting position.
Recommended Sets and Reps
- Complete 3 to 4 sets of 10 to 20 reps
Best Variations
- Incline Push-ups
- Knee Push-ups
- Diamond Push-ups
- Tempo Push-ups
Exercise: Dead-bugs
A strong core is crucial for balance, stability, and protection of the lower back, especially as you age. The dead-bug exercise is one of the best ways to train deep core stability without stressing the spine. It reinforces coordination and control, helping prevent falls and injuries.
How to Do It
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Engage your core and slowly extend one arm and the opposite leg toward the floor without letting your lower back arch.
- Return to the starting position and repeat on the other side.
- Keep the movement slow and controlled, focusing on keeping your core tight.
Recommended Sets and Reps
- Try 3 sets of 10 to 12 reps per side
Best Variations
- Dead-bug Pullover
- Resistance Band Dead-bug
- Stability Ball Dead-bug
- Weighted Dead-bug
Exercise: Sled Push
The sled push is an all-in-one strength and conditioning exercise that builds lower-body power, cardiovascular endurance, and joint health. It mimics real-life movements like pushing a heavy cart and is easier on the joints than running. It also improves explosive strength, making everyday activities feel more effortless.
How to Do It
- Load a sled with a challenging but manageable weight.
- Grip the handles, lean slightly forward, and engage your core.
- Drive through your legs and push the sled forward in a powerful, steady motion.
- Keep a steady pace and maintain proper form until you reach the end of the set distance.
Recommended Sets and Reps
- Perform 3 to 4 sets of 10 to 20 yards
Best Variations
- Light Sled Sprint
- Heavy Sled March
- Reverse Sled Drag
- Lateral Sled Pull
Jarrod Nobbe, MA, CSCS
