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A Man With No Shirt Standing In Front Of A Black Background And The The ultimate guide to training and staying fit at 50. 10 fitness tips for men over 50 to stay in shape. #1. focus on strength training to maintain muscle mass. keeping your muscles strong and lean helps to improve the way you look, your physical and functional abilities and also offsets natural muscle loss due to reduced testosterone and protein synthesis. #2. Lunges. multi joint functional movements like power cleans, squat jump thrusts and chest press exercises. he also believes that high intensity interval sprints can help boost the fitness level of men over 50. try the following sequence on a treadmill or outdoors. Sample strength training routine. for beginners, start with two days of strength training per week, gradually increasing to three or four days as you become more comfortable. here’s a sample routine: day 1: upper body. warm up: 5 10 minutes of light cardio. push ups: 3 sets of 10 15 reps. dumbbell rows: 3 sets of 10 15 reps.
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