For men over 50, maintaining strength doesn’t necessarily involve breaking personal records or spending endless hours at the gym. With age comes wisdom, and a smarter fitness approach is key—one that prioritizes preserving mobility, independence, and resilience to minimize injury risks.

Research highlights a natural decline in muscle mass and strength as we age, particularly if they’re not sufficiently engaged through strength training. The silver lining is that resistance exercises can effectively slow, halt, and even partially reverse muscle loss well into one’s later years.

While incorporating strength training sessions a few times a week can be advantageous, daily physical activity is crucial for preserving muscle mass, supporting joint health, and enhancing neuromuscular coordination. These benefits are especially important for men over 50, who, despite having a slightly reduced recovery capacity, can greatly benefit from regular physical stimuli to maintain their strength.

Studies show that muscle mass and strength decline with age if they aren’t actively challenged enough with strength training. The good news however is research also shows that resistance-based exercises can slow, stop, and even partially reverse muscular decline well into later life.

While performing strength training sessions a few times per week is beneficial, getting in daily movement is essential for maintaining muscle mass, supporting joint health, and boosting neuromuscular coordination. These health benefits are especially crucial for men over 50, whose recovery capacity may be slightly lower but who still benefit greatly from regular mechanical stimulus for holding onto strength.

But with all the conflicting information online, it can be overwhelming to know where to start. That’s why we chatted with Abbie Watkins, CPT, certified personal trainer with OriGym, who shares her top six exercises designed specifically for men over 50 to stay strong and mobile.

Bodyweight Squats

Bodyweight squats are a non-negotiable daily strength builder for men over 50 because they train your legs, glutes, and core while supporting everyday movements like standing up and sitting down.

How to do it:

1. Stand with your feet shoulder-width apart and your toes turned slightly outward.
2. Flex your core and keep your chest upright.
3. Push your hips back and bend your knees to lower toward the floor as if sitting into a chair.
4. Lower until your thighs are roughly parallel to the ground, or as deep as you can comfortably go.
5. Keep your heels flat on the floor and your knees tracking in line with your toes.
6. Drive through your heels to stand back up.
7. Squeeze your 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

Doing this classic bodyweight exercise daily will keep your chest, shoulders, arms, and core strong without impacting your joints.

How to do it:

1. Start in a plank position with your hands under your shoulders.
2. Extend your legs behind you and keep your body in a straight line.
3. Engage your core and glutes.
4. Lower your chest toward the floor by bending your elbows.
5. Keep your elbows angled slightly back rather than flared.
6. Lower until your chest is just above the floor..
7. Press through your 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 a traditional push-up is too challenging, use an incline on a bench or wall for a beginner-friendly variation.)