Strength Training For 50+ Age Group

by | Dec 27, 2014

There is no reason why people in their fifties can’t still workout with high intensity and frequency. Fifty year olds can still have an intense training program for maximum results and gains. It’s still not to late at this point to try to put on some muscle and gain some strength. Since at this point testosterone has sloped off, muscle mass is starting to deteriorate, bone density is also dissipating, energy levels are going down, and recovery is not as good as it used to be, you should be prepared to take it slow and allow more time to reach your goal. It is important for mature adults to continue or begin a healthy lifestyle to live a long and healthy life.

One most important thing to keep in mind before you start to follow this program is  that everyone is different. This implies that everything works out differently for different people, there is not just one perfect workout for seniors, please keep that in mind. Mentioned below are just basic workouts which will benefit all.

[restabs alignment=”osc-tabs-left” responsive=”false” text=”More”]
[restab title=”Day-1″ active=”active”]

Exercise Sets Reps/Time
Squats 3 6-12
Leg Press 2 6-12
Hamstring Curl 2 6-12
Dead Lifts 2 6-12
Hyper Extentions 2 6-12
Decline Leg Raises 2 10-15

 [/restab]

[restab title=”Day-2″]

Exercise Sets Reps/Time
Seated Bench Press 3 6-12
Incline Dumbbell Bench Press 2 6-12
Lats Pull Down 3 6-12
Ground Pully 2 6-12
Front Press 2 6-12
Barbell/Dumbbell Curl 2 6-12
Triceps Push Down/Extensions 2 6-12
Weighted Crunches 2 10-15
Dumbbell Side bends 2 10-15

 [/restab]

[restab title=”Day-3 (Rest)”]

Rest

[/restab]

[restab title=”Day-4″]

Exercise Sets Reps/Time
Squats 3 6-12
Leg Press 2 6-12
Hamstring Curl 2 6-12
Dead Lifts 2 6-12
Hyper Extentions 2 6-12
Decline Leg Raises 2 10-15

[/restab]

[restab title=”Day-5″]

Exercise Sets Reps/Time
Seated Bench Press 3 6-12
Incline Dumbbell Bench Press 2 6-12
Lats Pull Down 3 6-12
Ground Pully 2 6-12
Front Press 2 6-12
Barbell/Dumbbell Curl 2 6-12
Triceps Push Down/Extensions 2 6-12
Weighted Crunches 2 10-15
Dumbbell Side bends 2 10-15

[/restab]

[restab title=”Day-6 (Rest)”]

Rest

[/restab]

[restab title=”Day-7 (Rest)”]

Rest

[/restab]

 [/restabs]

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