Two weight-lifting routines for men over 50

Weight-lifting is a series of exercises to increase strength. Experts recommend having a workout routine where exercises related to strengthening muscles are done at least twice in a week.

It’s even more important to do the strengthening exercises as you grow older because the bone and muscle density reduces with age. This happens naturally.

Before you begin weight-lifting train, you need to see your doctor for an assessment to make sure you are healthy and not suffering from an illness or condition that may hinder your exercise regime.

Warm-up before you begin your core exercises. Make sure not to make sudden movements to avoid overextension. As a rule of thumb, exercise while you can still carry on a conversation – that means your body is getting a workout, without overextension.

Each exercise should be repeated 8-10 times and do each one in 2 sets.

DAY 1   Dumbbell Squats

Dumbbell Shoulder Shrugs

Cable Curl

Triceps Pushdown

Chest Press

Leg Extension

Overhead Machine Press


DAY 2   Pushups

Pull downs

Dumbbell Lunges


Abdominal Crunch Machine

Seated Rowing Machine

Leg Press

Inclined Chest Press