As you enter your 50s and older, your body naturally undergoes several changes. For men, a significant change is the decrease in testosterone levels, a crucial hormone for the maintenance of muscle mass and strength. To combat the effects of aging and ensure your body stays healthy for years to come, we consulted a fitness specialist who provides valuable advice on the most effective strength workouts for men in their 50s.

Upon reaching the age of 50, individuals start experiencing the impacts of age-related wear and tear on their bodies. Previous injuries may resurface, causing chronic aches and pains, while new injuries become more challenging to recover from,” describes Dave Durell, an accredited conditioning specialist and personal trainer. “If you have a background in strength training, exercises that were once enjoyable in your 20s may now lead to significant discomfort when performed with substantial resistance. Hence, adjustments to your strength training regimen are necessary to accommodate these changes.”

The best way to reduce age-related muscle loss is by being diligent with progressive resistance exercises, aka strength training.

You do not have to engage in lengthy workout sessions to observe results. Dedicating just 10 minutes to targeted and efficient strength training a few times a week can assist in preserving muscle mass, promoting testosterone production, and maintaining strength well beyond your 50s.

“Regularly imposing a challenging demand on your muscles will keep them strong, and counteract the muscle-wasting effects of sarcopenia,” Dave says.

Below, you’ll find the best strength workouts for men in their 50s to combat sarcopenia and build and maintain muscle.

Leg Press (Lower-Body Push)

1. Sit at the leg press machine with your back against the pad and feet shoulder-distance apart on the platform.
2. Hold onto the handles and activate your core.
3. Push through your heels to lengthen your legs, pressing the platform away from you.
4. Once you reach the top, don’t lock your knees.
5. Use control as you bend both knees to lower the platform. Stop when your thighs become 90 degrees to your calves.

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Leg Curl (Lower-Body Flexion)

1. Adjust the leg curl machine so the pad is resting right above your heels (if lying down) or behind your low calves (if sitting down).
2. Lie or sit with legs lengthened and take hold of the handles for support.
3. Curl your legs as you bring your heels to your glutes.
4. Pause at the top for a moment.
5. Use control to lower the weight to the start position.

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Overhead Press (Upper-Body Push)

1. Stand tall with your feet shoulder-distance apart and dumbbells in-hand at shoulder level, palms forward.
2. Activate your core and squeeze your buttocks.
3. Press the dumbbells overhead until your arms are completely extended.
4. Use control to lower the weights back to shoulder level.

Lat Pulldown (Upper-Body Pull)

1. Sit at the lat pulldown machine.
2. Make sure your legs are secure under the thigh pad.
3. Reach up to grab the bar using an overhand grip. Hands should be just outside shoulder-width.
4. Pull the bar down to your chest, keeping your elbows down and back.
5. Use control to return the bar to the start position.

Trunk Flexion (Midsection Exercise)

1. Lie flat on your back with bent knees, feet flat on the ground, and hands at the back of your head.
2. Activate your core and lift your upper back off the ground, curling your torso toward your knees.
3. Make sure your lower back stays pressed into the ground.
4. Use control to lower.

Alexa Mellardo