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Upon reaching your 50s, being in “athlete shape” differs significantly from a couple of decades earlier, according to Caine Wilkes, an Olympian and certified USA weightlifting coach at BarBend. As you age, you experience muscle mass reduction, a slower metabolism, and less flexible joints. However, it doesn’t mean you can’t remain exceptionally athletic into your 50s and beyond. It just requires the right workout routine. We consulted a fitness expert who shared a full-body finisher that indicates you’re still in peak athletic condition if you’re able to complete it without rest at 50.
“Being in athletic shape at 50 or older means you’ve sustained a high level of strength, endurance, mobility, and coordination over time,” explains Caine. “It’s not just about being fit and retaining muscle mass. You should also be able to move well and control your body across various movements. This can involve something as simple as carrying groceries upstairs effortlessly, holding your kids or grandchildren comfortably, or powering through a challenging workout at the gym without falling apart afterward.”
At 50, while benchmarks might still challenge your maximum lifts or exercises, your goals should focus on how efficiently you move and maintain proper technique.
“Doing this will keep a high level of intensity reducing any chance of injury, and maintain strength and endurance over time,” Caine says.
If You Can Do This Total-Body Finisher Without Rest at 50, You’re Still in Athlete Shape
According to Caine, if you’re able to complete the below without rest, you’re still in peak shape:
- 20 bodyweight squats
- 15 pushups
- 10 walking lunges per leg
- 10 bent-over rows
- 10 burpees
- 30-second plank
“Run through [this sequence] twice with the goal of no rest between movements, reps, or rounds,” Caine instructs. “This finisher is a challenge, hitting your legs, core, and arms, all while challenging your cardiovascular endurance, too. If you can finish it strong with good form throughout, you’re still in great shape.”
Being able to complete this finisher at 50 reveals you’ve successfully maintained or built your endurance, strength, and movement quality over time.
“To do this, [you’ve] likely trained consistently over the years, have fueled [your] body properly and consistently, and have prioritized recovery to minimize [your] risk of injury,” Caine adds. “Completing a finisher like this without rest shows a balance of power and stamina, which shows that someone has aged while maintaining their athletic prowess.”
Alexa Mellardo
