“A strong body & mind equates to a strong bond between you and those closest to you.”
Muscle building over 50 isn’t much different than training in your teens, twenties, thirties, or forties. Then again, everything else is. You’re likely busy with the kids (perhaps also grandkids), your metabolism is slower, your hormone levels are off, your career is demanding, and you’ve adapted to a more sedentary lifestyle (even if it feels as though you’re constantly running around). But that doesn’t mean you can’t be at your physical best, by any stretch. You can achieve a healthy balance between your personal, work, and even fitness life… and this article will help you do it.
You’re now old enough to know that virtually nothing goes as planned without consistency, persistence, and a bit of luck (the latter of which seems to improve when you remain dedicated to the first two). Therefore, applying this approach to working out will allow you to get in shape — in time.
Make it a Priority
Just because you’ve got plenty of other responsibilities, it doesn’t mean that you do not have the energy or the resources to make muscular development a priority on most days. Allocating as little as 10 minutes per day, 4-6 days per week, can lead to an increased metabolic rate, a healthier hormonal balance (eg: higher testosterone levels in men), and reduced fat — furthering your quest to be built (and, ideally, lean as well) in your fifties and beyond.
What to Do
Work out regularly using any form of resistance training; this could be free weight training (i.e., bars/barbells & dumbbells), training with weight-stacked/plated machines (including but not limited to a Smith Machine), utilizing one of the many cable/pulley systems, and/or exercising with strength bands, etc; if and when you do not have any equipment at your disposal, perform bodyweight training exercises (such as push-ups [on knees for beginners], chair/couch dips, air squats [i.e., squats with hands placed on opposing shoulders], standing back extensions [with hands placed behind the head], lat flex/relax reps [for the largest muscles of the back, more specifically the latissimus dorsi], standing double-bicep curls [with intense flexing at the point of contraction], side lateral raises [for shoulders/delts], etc)
Incorporate some cardio (i.e., aerobic training) in your weekly regimen; this improves heart health (aside from the more obvious, fat loss)
Eat, digest (by performing virtually any action on your feet, such as doing the dishes or walking for 15 minutes or more), and, then, rest (once again, for at least 15 minutes) following your workouts
Drink water (exclusively, whenever possible) when you’re thirsty throughout the day (including during your workouts, in moderation [to avoid cramping])
Sleep well (ideally, for 6+ hours) at night; make it a habit to let go of your problems just prior to going to bed and know that things, as painful as they are, always work out for the best, no pun intended
Relationships
As mentioned, you’re likely a parent, maybe a grandparent (and/or in a serious relationship) — and so, family is a big part of your life. You love them wholeheartedly, and you don’t want to disappoint them… ever. This, in and of itself, is an enormous challenge. But what I’ve personally found in my nearly 5 decades on this planet, is that people, particularly those around you, don’t expect perfection; they just want to know that you’re present. And as difficult as even this may sometimes seem, having a strong, healthy body can help.
You’re going to be assisting with home chores, walking the dog, and shopping for groceries, not to mention tasking yourself with countless other obligations including paying the bills. Muscle building, in this regard, is a preparation tool, for both physical and mental stability. In sum, a strong body & mind equates to a strong bond between you and those closest to you. It’s also a confidence-builder, in turn allowing you to release more endorphins which, ultimately, lead to a happier state of well-being. As a result, you’re likely to be more proactive with your training along with the associated follow-up actions necessary for building muscle progressively — and the cycle continues.