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Workout for men over 50

By the fitvee team · Last updated

Controlled bodyweight moves you can scale: incline push-ups, box squats, doorframe rows, a dead bug and a hip flexor stretch.

Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.
Incline push-up, from the plan

A workout for men over 50 does not have to be a smaller version of a young man's. It can be better organised. Each move here has a built-in way to make it easier or harder, so you can start where you are and keep the effort honest.

The box squat is a good example: a chair behind you tells you how far to sit back, so you lower with control. The dead bug teaches you to keep your trunk still while your arms and legs move. These are quiet moves, and that is the point.

The moves, one by one

Slow and smooth. Three counts down is a good rhythm for most of them.

  1. Incline push-up

    8 repsStanding

    Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.

    Your hands on a counter make this a push-up you can control. Walk your feet in to make it easier.

    1. Choose a heavy counter or table that will not slide, and wear non-slip shoes.
    2. Place your hands on the edge, a little wider than your shoulders. Walk your feet back until your body makes one straight slope from head to heels.
    3. Breathe in and bend your elbows, bringing your chest toward the edge.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups, then walk your feet in and stand tall.
    Easier

    Walk your feet in closer so you lean less, or do wall push-ups.

    Take care
    • Wrists: if flat hands ache, make soft fists on the counter, or choose a wall push-up.
    • Shoulders: use a smaller bend and stop short of any pinch.
    • Balance: keep the counter steady and your shoes non-slip.

    The full page for Incline push-up

  2. Box squat

    6 repsStanding

    In front of a chair against the wall, a man squats until his seat lightly touches it, arms crossed.

    Touch the seat lightly with your hips, then stand. The chair sets the depth for you.

    1. Set a sturdy chair with no wheels, its back against a wall. Stand in front of it with the backs of your legs near the seat, feet shoulder-width apart, toes turned out a little.
    2. Cross your arms on your chest, or hold them out in front for balance.
    3. Breathe in and send your hips back, then bend your knees, keeping your chest tall.
    4. Touch the seat lightly with your hips. Do not drop onto it.
    5. Breathe out, press through your whole foot and stand up. Repeat 6 times.
    Easier

    Use a higher seat with a firm cushion that will not slide, or rest your hands on your thighs. Sit to stand is the step below.

    Take care
    • Knees: go down only as far as is comfortable. Beginners, stay at chair height or higher.
    • Hips: keep your feet a little wider if your hips pinch at the bottom.
    • Balance: keep the chair against the wall so it cannot slide. Stand up slowly.

    The full page for Box squat

  3. Doorframe row

    6 repsStanding

    Holding both sides of an open door frame, a man leans back with his arms straight, body in one line.

    Pull your chest toward the frame with your body in one line. Lean back only as far as feels steady.

    1. Pick a doorway where the door is fixed open or has been removed, and the frame is solid. Wear non-slip shoes.
    2. Stand in the doorway with your feet close to the frame. Hold both sides of the frame at chest height with your arms straight.
    3. Lean back a little, keeping your body in one straight line.
    4. Breathe out and bend your elbows, pulling your chest toward the frame.
    5. Breathe in and straighten your arms slowly. Do 5 to 6 reps.
    Easier

    Move your feet a little farther back so you stand more upright and lean less.

    Take care
    • Shoulders: pull gently and stop short of any pinch.
    • Balance: lean back only a little, and check that the frame is firm and the door cannot swing.
    • Back: keep your body in one line and do not arch your lower back.

    The full page for Doorframe row

  4. Dead bug

    4 repsOn the floor

    Lying on his back on a mat, a man reaches both arms to the ceiling, knees bent at 90 degrees over his hips.

    On your back, lower one arm and the opposite leg slowly. If your lower back lifts, make the move smaller.

    1. Lie on your back on a mat or folded towel on a non-slip floor. Get down to the floor slowly.
    2. Reach both arms up toward the ceiling. Lift your knees so they stack right over your hips, bent at 90 degrees.
    3. Let your lower back rest gently on the mat. Keep your neck relaxed.
    4. Breathe out and slowly lower your right arm overhead and your left foot toward the floor.
    5. Breathe in as you bring them back. Then switch to the left arm and right leg.
    6. Do 4 slow reps, alternating sides.
    Easier

    Move only your legs, tapping one foot toward the floor at a time, with your arms still.

    Take care
    • Back: if your lower back aches or lifts off the mat, make the range smaller.
    • Neck: let your head rest on the mat. Never pull on your head.
    • Hips: keep the knees over the hips and stop short of any pinch.

    The full page for Dead bug

  5. Supported hip flexor stretch

    3 breaths each sideStanding

    Hands on a plain wall, a man stands with one foot a small step back, heel lifted, hips forward.

    A gentle stretch at the front of the hip, with a chair or counter to hold. A calm way to finish.

    1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
    2. Step your right foot back a small step, heel lifted, toes on the floor. Keep your front knee soft.
    3. Tuck your tailbone gently, as if lowering your tail.
    4. Shift your weight forward just a little until you feel a mild stretch at the front of your right hip.
    5. Breathe out slowly and stay for 15 seconds. Switch sides. Do 2 rounds.
    Easier

    Take a smaller step back and lean forward less. Hold for 10 seconds.

    Take care
    • Hips: stop at a mild stretch. Never push deep.
    • Knees: keep the front knee soft and over the ankle.
    • Balance: keep both hands on the wall or counter.

    The full page for Supported hip flexor stretch

A week that adds up

  • Three days: one round of the five moves.
  • Keep the other days easy: a walk, or the hip flexor stretch on its own.
  • Add a rep or slow a move down once a round feels easy. Change one thing at a time.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

Pick your age on the plan's page

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