Скачать или смотреть Over 50 Strength Training Routines

To create the best over-50 strength training routines, you need workouts that are safe, effective, time efficient, and sustainable.

In this video, I go over a full-body free weight routine, including the exercises, sets and reps, and weekly schedule that will help you get and stay strong without getting hurt or wasting time.

Exercises:
Reverse Lunge
Calf Raise
Low Incline Dumbbell Press
1-Arm Dumbbell Row
Reverse Crunch
Back Extension
Shoulder External Rotation
Wrist Curl

Sets and reps
Begin each session with a 5-10 minute warm-up to increase blood flow and flexibility.
Aim for 1 set of 7-12 repetitions per exercise. Rest 1-2 minutes between sets, or whatever you need to fully recover.
One set of each exercise is performed with a maximum effort, while maintaining strict form.
When the high number on the rep range is met or exceeded, the weight is raised for the next workout by 1-5 pounds.

Schedule and tips
Start with 2 sessions per week, with 2-3 days in between workouts.
Stay well hydrated and consume adequate protein to support muscle growth.

Remember, more is not better when it comes to strength training. You want to work as hard as you can on each set, which means your workouts will have to be brief.

This routine is ideal for building muscle mass over 50, while giving you plenty of time outside the gym every week to actually enjoy life!

For answers to your questions about how to build and maintain strength after 50, hit the subscribe button!

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