Workouts for Men Over 50 to Build Muscle: A Beginner’s Guide

Many men believe that building muscle after 50 is a losing battle against time. The common narrative is that your body is past its prime, and any effort to regain lost strength is futile, but this couldn’t be further from the truth. With the right strategy, you can build muscle, increase strength, and improve your overall health at any age.

This guide provides a clear, science-backed roadmap for men over 50 who are ready to start on their fitness journeys.

We’ll explore what it takes to build muscle later in life, from workout schedules and recovery strategies to diet and debunking common myths. Forget what you think you know about aging and fitness – it’s time to unlock your body’s true potential.

Is It Possible to Build Muscle After 50?

Yes, it’s absolutely possible to build muscle after 50. While age-related changes can make it more challenging, the fundamental process of muscle growth, which is known as hypertrophy, remains the same. 

Resistance training stimulates muscle fibers, and with proper nutrition and rest, your body repairs and rebuilds them stronger and larger. (1)

Hypertrophy is the increase in the size of your muscle cells. This happens through two main processes: myofibrillar hypertrophy (an increase in contractile proteins) and sarcoplasmic hypertrophy (an increase in the fluid and glycogen within muscle cells) (2). 

To trigger these adaptations, you need to create three key stimuli (1):

• Muscular Tension: Lifting weights places stress on your muscles, which signals them to grow.
• Metabolic Stress: The “pump” you feel during a workout is a sign of metabolic stress, which also encourages muscle growth.
• Muscle Damage: Micro-tears in muscle fibers from training initiate a repair process that leads to stronger, bigger muscles.

Research has consistently shown that older adults can achieve significant muscle gains with consistent resistance training (3). While differences in age and sex can affect the rate of growth, almost everyone can build a significant amount of muscle with a well-designed program.

If you’re a woman who is looking for particular guidance, you can explore our guide on strength training for women over 50.

How Fast Can a 50-Year-Old Gain Muscle?

The rate at which a 50-year-old can gain muscle depends on several factors, including training history, genetics, diet, and consistency. A beginner can expect to see noticeable gains faster than someone who has been training for years.

A realistic and healthy goal for weight gain, which includes muscle, is approximately one to two pounds per week (4). To gain a pound of muscle, you generally need a surplus of around 2,000 calories, which can be achieved by adding 350-700 calories to your daily intake (5).

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However, several age-related factors can slow this process:

• Hormonal Changes: Testosterone levels, which play a key role in muscle synthesis, naturally decline with age (6).
• Slower Recovery: Older adults may recover more slowly from intense workouts. Factors such as reduced growth hormone release during sleep can affect repair processes (7).
• Neural Drive: The efficiency of the signals from your brain to your muscles can decrease, although this decline doesn’t become significant until later in life (8).

Despite these factors, consistent effort will yield results. Focus on progressive overload – gradually increasing the weight, reps, or sets – and a nutrient-dense diet to support your training.

Read more: Best Diet for Men over 40: Simple Tips and Smarter Eating

Should You Do Weights or Cardio After 50?

You should do both. A balanced fitness routine that includes both strength training and cardiovascular exercise is essential for men over 50. While lifting weights is crucial for building muscle and bone density, cardio is vital for heart health, endurance, and weight management.

The Centers for Disease Control and Prevention recommends at least 30-60 minutes of moderate-intensity cardio, two to five days per week, for general fitness. Moderate intensity can be defined as an activity like brisk walking at a pace of 3-4 miles per hour (9).

Benefits of combining strength and cardio include:

• Improved Heart Health: Cardio strengthens your heart muscle and improves circulation (10).
• Better Recovery: Light cardio can increase blood flow to muscles, which helps with recovery after strength workouts (11).
• Weight Control: Both forms of exercise help manage body weight and reduce fat mass (12).
• Enhanced Functional Fitness: Strength training builds the power that is needed for daily activities, while cardio improves the endurance to sustain them (13).

What Is the Best Workout Schedule for Building Muscle After 50?

As you get older, your body’s ability to recover from intense exercise changes. A structured workout plan is no longer just a good idea – it’s essential for long-term progress and injury prevention. 

Why is this so important? A well-designed program ensures you’re not overworking any single muscle group, which can lead to strain, joint pain, or burnout.

This schedule is built on a few core principles:

• Controlled Volume: The number of sets and reps is intentionally moderate. This provides enough stimulus for your muscles to adapt and grow stronger without causing excessive soreness or fatigue that could derail your next session.
• Moderate Intensity: Instead of pushing to your absolute limit on every set, you’ll focus on maintaining good form and feeling the muscle work. This technique, which is known as focusing on reps in reserve, helps manage cortisol levels and reduces the risk of overtraining (14).
• Strategic Rest: Rest days aren’t optional, they’re an active part of your training. This is when your muscle fibers repair and grow stronger (15). Alternating workout days or taking a rest day after two consecutive sessions ensures you’re primed for your next workout.

Your Weekly Workout Split

This schedule follows a four-day split: push, legs, pull, and full-body. This approach allows you to train your entire body over the week, with ample recovery for each muscle group.

You can train every other day, alternating between three and four workouts per week, depending on your energy levels.

Here are two ways in which you can structure your week:

Option 1: Alternating Days

• Week 1 (4 Workouts): Monday (push), Wednesday (legs), Friday (pull), Sunday (full-body)
• Week 2 (3 Workouts): Tuesday (push), Thursday (legs), Saturday (pull)

Option 2: 2 On, 1 Off

• Monday: push
• Tuesday: legs
• Wednesday: rest/cardio
• Thursday: pull
• Friday: full-body
• Saturday/Sunday: rest/cardio

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Workout 1: Push Day (Chest, Shoulders, Triceps)

This workout targets the muscles that are responsible for pushing movements. Focus on controlled execution and feeling a strong contraction in the target muscles.

• Dumbbell Bench Press: 3 sets of 8-10 reps
• Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
• Incline Dumbbell Press: 3 sets of 10-12 reps
• Dumbbell Lateral Raises: 3 sets of 12-15 reps
• Triceps Pushdowns (Cable or Band): 3 sets of 12-15 reps

Workout 2: Leg Day (Quads, Hamstrings, Glutes, Calves)

Strong legs are the foundation of a functional body. This workout builds strength and stability in your lower body.

• Goblet Squats: 3 sets of 8-10 reps
• Romanian Deadlifts (Dumbbells or Barbell): 3 sets of 10-12 reps
• Leg Press: 3 sets of 10-12 reps
• Hamstring Curls (Machine or with Band): 3 sets of 12-15 reps
• Calf Raises (Seated or Standing): 3 sets of 15-20 reps

Workout 3: Pull Day (Back, Biceps)

This workout strengthens the muscles in your back and biceps, which are essential for posture and pulling movements.

• Lat Pulldowns (or Pull-Ups/Assisted Pull-Ups): 3 sets of 8-10 reps
• Seated Cable Rows (or Dumbbell Rows): 3 sets of 10-12 reps
• Face Pulls: 3 sets of 15-20 reps
• Dumbbell Bicep Curls: 3 sets of 10-12 reps
• Hammer Curls: 3 sets of 10-12 reps

Workout 4: Full-Body Day

The full-body day is designed to increase your weekly training frequency for major muscle groups, which promotes muscle growth and improves overall conditioning without adding excessive stress (16).

• Dumbbell Step-Ups: 3 sets of 10-12 reps per leg
• Push-Ups (on knees or toes): 3 sets to 1-2 reps shy of failure
• Single-Arm Dumbbell Row: 3 sets of 10-12 reps per arm
• Dumbbell Arnold Press: 3 sets of 12-15 reps
• Plank: 3 sets, hold for 30-60 seconds

Integrating Cardiovascular Exercise

Cardiovascular health is paramount, particularly after 50. Cardiovascular exercise strengthens your heart, improves endurance, aids in recovery, and helps manage body weight (10). You should aim for 3-4 sessions per week on your non-lifting days or after your strength workouts.

Keep sessions to a moderate 20-30 minutes. The goal is to elevate your heart rate without burning excessive calories that could interfere with muscle growth.

Cardio Options:

• Brisk Walking or Treadmill: A simple and effective low-impact option.
• Light Jogging: If your joints allow it, light jogging is excellent for cardiovascular fitness.
• Hiking: A great way to get outside, challenge your stability, and work your heart.
• Cycling (Stationary or Outdoor): Easy on the joints and great for building lower-body endurance.

Pilates or yoga are fantastic low-impact choices for active recovery that improve cardiovascular health, flexibility, balance, and core strength – all of which become increasingly important with age (11).

Learn more about different senior strength exercises you can incorporate into your routine.

Read more: Men’s Calisthenics Workout: 8 Exercises to Build a Lean Physique

How Many Times a Week Should a 50-Year-Old Lift Weights?

A 50-year-old man should aim to lift weights two to four times per week to build muscle. This frequency allows you to stimulate muscle growth effectively while providing enough time for recovery.

Research has indicated that there is a point of diminishing returns with training frequency. For hypertrophy, training a muscle group up to four times per week may be beneficial, but beyond that, you may not see additional gains and could increase your risk of overtraining (17). 

The workout schedule provided above hits each muscle group twice weekly, which is an excellent starting point for building muscle after 50.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

What Is the Recovery Time for Weight Training over 50?

Recovery time after weight training is generally the same for older adults as it is for younger individuals, but it’s even more important to respect it (7). Most muscle damage from a standard workout is repaired within five to seven days. 

For untrained individuals or after particularly high-volume sessions, allowing a full 48 to 72 hours of rest for a muscle group is recommended (15).

To optimize recovery:

• Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. This is when your body releases the growth hormone and performs most of its repair work (18).
• Stay Hydrated: Drink plenty of water throughout the day to support metabolic function and nutrient transport (19).
• Active Recovery: On rest days, engage in light activities such as walking, stretching, or yoga to promote blood flow without adding stress (11).

For more advanced programming, check out these powerlifting routines for over 50.

At What Age Can You No Longer Build Muscle?

There’s no age at which you can no longer build muscle. Studies have shown that even individuals in their 80s and 90s can increase muscle mass and strength through resistance training. The ability of the body to adapt to stimuli persists throughout life. While the rate of progress may be slower, the potential for growth never completely disappears.

The key is consistency and proper programming. As long as you continue to challenge your muscles and provide your body with the nutrients it needs, you can maintain and build muscle well into your senior years.

Frequently Asked Questions

• Is 50 too late to start bodybuilding?

No, 50 isn’t too late to start bodybuilding. Many people start their fitness journeys later in life and achieve incredible results. With a structured training program, a balanced diet, and adequate rest, you can build a strong and aesthetic physique at any age.

• Can I get a six-pack at 50 years old?

Yes, you can get a six-pack at 50. Achieving visible abdominal muscles is primarily a matter of reducing body fat to a low enough level for them to show. This requires a consistent calorie deficit through diet and exercise. Combining core-strengthening exercises with a healthy eating plan makes a six-pack a totally attainable goal.

• How much protein do I need to build muscle after 50?

To build muscle after 50, you should aim for a protein intake of 1.5 to 2.0 grams per kilogram of body weight per day (20). For a 180-pound (82 kg) man, this equates to 123-164 grams of protein daily. The frequent consumption of protein throughout the day, particularly before and after workouts, can help maximize muscle protein synthesis.

• How many push-ups should a 55-year-old man do?

The number of push-ups a 55-year-old man should be able to do varies widely based on fitness level. A good goal for someone who is starting is to aim for 10-20 push-ups performed with good form in a single set. You can start with modified versions on your knees and gradually work your way up to standard push-ups.

The Bottom Line

Building muscle after 50 isn’t just possible, it’s one of the most powerful things you can do for your long-term health and vitality. By embracing a structured workout plan, prioritizing nutrition, and listening to your body, you can defy expectations and build a stronger, healthier version of yourself.

This guide has given you the foundational knowledge and a practical plan to get started – the next step is yours. Commit to the process, stay consistent, and you’ll see the results you’re looking for.