How to Get in Shape After 50: A Practical Guide

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To learn how to get in shape after 50, build your week around three things from CDC’s guidance for adults 65 and older: strength training on at least two days, about 150 minutes of moderate aerobic activity, and some balance work. Start well below what you think you can handle and add to it slowly. This guide walks through each piece, points you to the full article on each topic, and covers the questions most men ask before they begin.

Table of Contents

What Does It Take to Get in Shape After 50?

It takes a steady routine, not a heroic first month. CDC’s weekly guidance for adults 65 and older is at least 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous activity), muscle-strengthening activity on at least 2 days, and activities that improve balance. For a man in his 50s it is a reasonable target to work toward, and you do not have to hit it right away.

What Does a Simple Fitness Week Look Like?

Two or three short strength sessions, a few brisk walks, and some balance practice. My suggestion is to treat the first month as practice. Show up, keep the effort moderate, and let a healthy habit form before you chase harder sessions.

Is It Too Late to Get in Shape After 50?

Research on older adults is encouraging. A Cochrane review pooled 121 randomised trials with 6,700 older participants and found that progressive resistance training had a large positive effect on muscle strength. It also improved physical function, including getting out of a chair and walking speed. Those trials studied older adults in general, not only men in their 50s, and most had people train two to three times a week at a high intensity. Serious adverse events were rare, but joint pain and muscle soreness were reported in many of the studies that tracked adverse events, so the way you start matters.

How Should You Start Exercising After 50?

Start lower than you remember being able to go, and try to keep it easy. CDC’s guidance for older adults advises that after a break from activity you start again at a lower level and slowly work back up, and it suggests asking your doctor whether a medical condition limits your ability to be active. A Harvard Health article quotes a rehabilitation specialist who says to begin with a low-intensity session of 20 to 30 minutes, then raise intensity and length over time.

How Much Exercise Do You Need Each Week?

Work toward 150 minutes of moderate aerobic activity plus muscle-strengthening on at least 2 days. If you cannot reach those numbers yet, CDC says to do as much as your abilities and conditions allow.

How Hard Should Workouts Feel?

Use the talk test. At moderate intensity you can talk but not sing. At vigorous intensity you cannot say more than a few words without pausing for breath. The talk-but-not-sing level is what CDC calls moderate intensity, the level its 150-minute target is based on.

Why Should You Warm Up Before Training?

A warm-up gets blood flowing to your muscles so they are more pliable. The same Harvard Health article recommends five minutes of brisk walking or time on an elliptical machine, then stretching afterward, repeated two or three times weekly. See our best warm-up exercises for a routine you can use before every session.

What Strength Training Should Men Over 50 Do?

CDC’s target is muscle-strengthening activity on at least 2 days a week, and most trials in the Cochrane review above had people train two to three times a week. Strength work is the part of an exercise plan that directly trains your muscles. Our guide to at-home workouts for men over 50 lays out the exercises, and the 4-week home workout plan turns them into a schedule you can follow from day one.

Do You Need a Gym or Equipment?

Not necessarily. Bodyweight exercises and a sturdy chair can be a starting point, and you can add weights later. When you want to add resistance at home, a band set is one option, and our resistance band workout shows how to use one. One option is the WHATAFIT Resistance Bands with Handles, 150 lb Exercise Bands Set. Its Amazon listing describes natural latex bands with 5 stackable levels, a door anchor, ankle straps and a carry bag. If you have a latex sensitivity, check the listing material first. As an Amazon Associate we earn from qualifying purchases.

How Much Protein Do You Need When Getting Back in Shape?

The PROT-AGE Study Group recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight per day for people over 65 to help maintain lean body mass, and 1.2 grams or more for those who exercise. A 200-pound man weighs about 91 kilograms, so that works out to roughly 91 to 109 grams a day. That recommendation is for people over 65, so for a man in his 50s I would treat it as a reference point, not a rule. The group also notes an exception: people with severe kidney disease who are not on dialysis may need to limit protein, so check with your doctor first. Our protein needs for men over 50 guide covers food choices.

How Do You Avoid Injury When Getting Back in Shape?

Keep your starting load light, warm up, and add weight or time gradually. The Cochrane review above found joint pain and soreness reported in many of the studies that tracked adverse events, so do not jump straight to hard sessions. If a joint hurts during a movement, stop that movement and get it checked rather than pushing through. Our injury prevention guide for men over 50 goes through the common trouble spots.

What About Losing Weight While You Get in Shape?

Exercise and weight loss are related, and one way to track progress is by what you can do: how many repetitions, how far you walk, how you feel climbing stairs. If your goal is fat loss, read weight loss for men over 50 for the nutrition side.

How Long Does It Take to Get Back in Shape After 50?

There is no single honest timeline, because it depends on where you start, how often you train and your health. My suggestion is to pick a 12-week block, train consistently, and judge it by what you can do, such as more repetitions, a longer walk or an easier time standing up from the floor. Then set a better goal for the next block.

Frequently Asked Questions

How can a man in his 50s start getting in shape?

Start with short, easy sessions: a brisk walk and a few basic strength movements two or three times a week. Keep the effort at the level where you can talk but not sing, and increase time and intensity gradually. Ask your doctor first if you have a health condition.

How much exercise should I do each week after 50?

CDC guidance for adults 65 and older is at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, plus muscle-strengthening on at least 2 days and activities that improve balance. Work up to it gradually. If you cannot meet those numbers yet, do as much as your abilities allow.

Is strength training safe after 50?

A Cochrane review of 121 trials in older adults found serious adverse events were rare, though soreness and joint pain were reported in many of the studies that tracked them. Start light, learn the movements and ask your doctor first if you have heart, joint or other medical conditions.

Do I need to join a gym to get in shape after 50?

Not necessarily. Bodyweight exercises, a chair and a set of resistance bands can cover a beginner program. A gym can add variety later.

How much protein do I need if I am getting back in shape?

The PROT-AGE Study Group recommends at least 1.0 to 1.2 grams per kilogram of body weight daily for people over 65, and 1.2 grams or more for those who exercise. For a man in his 50s that is a useful reference point, not a rule. People with severe kidney disease should talk to a doctor first.

Medical disclaimer: This guide is general information for men over 50, not medical advice. Talk to your doctor before starting a new exercise or nutrition program, especially if you have a heart, blood pressure, joint, kidney or other health condition.

Sources

How to Get in Shape After 50: The Complete Guide