Strength training exercises for over 50 are a critically important part of your overall fitness program if your goal is to stay as healthy and physically active as possible throughout your older years.
There are 4 components of Physical Fitness: muscular strength, cardiovascular endurance, flexibility, and body composition. Of the 4, muscular strength is the one that holds primary importance. Strength is called upon more often in life than cardiovascular endurance or flexibility, and plays a central role in body composition.
And – a properly performed strength training program will positively affect cardiovascular endurance, flexibility, and body composition, but endurance training, stretching, or dieting do not improve muscular strength. So strength training gives you the biggest “bang for your buck”, and done properly requires very little time – under 45 minutes a couple times a week.
What are the best exercises for over 50?
I recently got an email from a subscriber named Steve.
In response to my question “What would help you the most in a short workout video?”, Steve asked for:
“Videos of any free weight exercises you suggest. It seems like you mainly suggest machine exercises; I’m assuming for safety reasons. Thank you.”
Exercise for over 50 can be done using weight training machines or with free weights like dumbbells. Each has their advantages and disadvantages, but when it comes to building muscle mass and strength after 50, free weights will definitely get the job done.
And, free weights are often the best option for home gym workouts for over 50 because they don’t take up a lot of space, and they are very versatile – you can do dozens of productive strength training exercises with one set of adjustable dumbbells.
In this video I share 5 great free weight exercises for over 50 that can be done at home, even if you only have a small space or a limited budget.
The last exercise shown is a “rebuilding” exercise for the shoulders which will make you more resistant to musculoskeletal shoulder injuries in the future, not to mention keeping your shoulder muscles and joints functioning at their highest possible level of pain free function.
Check out this video to learn 5 great free weight exercises for over 50:
What is the best form of exercise for over 50?
Numerous studies, including this one published in The New England Journal of Medicine, have found that resistance training can counteract muscle weakness and physical frailty in older people.
Building muscle after 50 through proper strength training is the best investment you can make in yourself to keep you strong, active, and living fully for a long, long time. Get started now applying the principles and techniques outline here, and enjoy your later years to the fullest!
For answers to YOUR questions about how to build and maintain strength after 50 on a video like this, subscribe here, Then email me your question.
Related content for exercises for over 50:
- Subscriber Q And A: Breaking Through Strength Training Plateaus (Video)
- 10 Home Gym Essentials On A Budget For Full Body Workouts To Get You Strong Really Fast
- How To Achieve Excellent Fitness Over 50 in 90 Minutes A Week
- These Are The Best Exercises For Over 50 And Out Of Shape You Can Start Doing Today