Can A Fifty Year Old Still Get in Shape? Yes, Absolutely.

Can A Fifty Year Old Still Get in Shape? Yes, Absolutely.

Have you reached 50 and you are wondering if a Fifty Year Old Get in Shape? Unless you have some debilitating illness, like for example heart disease, that doesn’t allow you to lift weights or even walk fast; the answer is yes!

Of course you can get in shape if you are over 50. If you can get up and walk around, you can get in shape.

Some people live under the false assumption that, once they hit 50, it’s ‘over’ for them physically. Although there are illnesses that tend to increase with age

These people obviously have not been to the movies in the last ten years. More and more leading men, and even some leading ladies, are approaching 50 or in fact, over 50.

People over 50 are more desirable than ever before and it’s because more and more people are realizing that 50 is not the end.

get in shape in your 50s

The Benefits of Staying in Shape

It’s just the beginning of a new stage in your life. It might be a little more difficult to get in shape than it once was, but it’s certainly not impossible.

As a matter of fact; maintaining an active lifestyle is crucial in your fifties because it helps you fight many of the health complications that come with age. Issues such as high blood pressure, etc.

Working out after 50 not only keeps your energy level up, it helps you fight pain and illness.

People who work out regularly usually lose weight, get sick less and they manage illness much better.

There are also aches and pains that occur naturally as your body ages that you can manage and even stop by working out for a few minutes a day.

The older you get, the better you might become at coming up with reasons NOT to work out, but you have to fight the urge to take it easy in your old age.

Starting Off Slowly

You might think that you have lived much of your life and you just want to relax. You can do all the relaxing you want, but you have to add some exercise to your regular routine as well.

The more you neglect exercise as you age, the faster cognitive function and your body will deteriorate. Regular workouts and aerobic activity tend to turn back the clock a little.

Your body is slowly breaking down and there is nothing you can do to stop it, but you can certainly slow it down with exercise.  If you want to start high-interval intensity training in your 50s, then leave that to a little further down the line.

woman over 50 getting in shape

What Is the Secret to Getting or Staying Fit After 50?

The secret to getting or staying fit after 50 lies in embracing a holistic approach that combines healthy lifestyle choices, regular exercise, and a positive mindset.

As we age, our body undergoes natural changes, making it crucial to adapt our fitness and exercise routine to cater to these transformations.

First and foremost, it is essential to maintain a balanced diet rich in whole foods, lean protein, healthy fats, and fiber.

Adequate hydration and avoiding processed foods also contribute to overall emotional well being-being. Maintaining a healthy body weight reduces the risk of age-related diseases and promotes longevity.

Incorporating regular exercise into your routine is vital for enhancing strength, flexibility, and endurance.

Resistance Training For The Over 50s

Can a Fifty Year Old Get in Shape?

Resistance training for the over 50s is an excellent way to reduce age-related muscle loss, improve bone density and strength, increase flexibility and balance, and enhance overall health.

As we get older adults, our bodies start losing muscle mass due to a decrease in hormonal activity, physical inactivity or other diet-related factors.

Resistance training involves using weights or resistance bands to challenge your muscles beyond their limits.

It’s very important to start off with light weights

It is critical that you start light and gradually build up the weight (or resistance) as you gain strength. Incorporating compound exercises (exercises that work several muscle groups at once) will help maximize results efficiently.

Engaging in this type of training also benefits women who are going through menopause.

It can help maintain bone density levels which would otherwise decline rapidly when estrogen levels drop off during this life stage.

Consistency is the key To Success

To achieve long-term health benefits from Resistance Training requires consistency; research indicates completing two non-consecutive days of resistance-training exercises each week will provide significant improvement in muscle mass over time.

For those new to weight lifting- working with a qualified trainer could be a great idea.

They can monitor progress accurately track workouts’ progression safely while avoiding potential injuries resulting from incorrect form or technique blunders

Can a Fifty Year Old Get in Shape With Low Impact Exercise?

Low Impact Exercise for over 50s

Focus on low-impact activities such as walking, swimming, or yoga to minimize joint stress. Strength training and balance exercises are also critical to combat age-related muscle loss and prevent falls.

Lastly, fostering a positive mindset is the key to sustainable fitness.

Setting realistic goals, staying consistent, and celebrating achievements boost stress levels, motivation and confidence.

Company is important when you’re trying to keep fit

Surrounding yourself with like-minded individuals and seeking guidance from professionals can provide additional support and encouragement.

The secret to staying fit after 50 involves a combination of balanced nutrition, regular exercise, and a positive attitude.

By embracing these elements and many benefits of physical activity, one can continue to enjoy an active, healthy, and fulfilling life well into their golden years.

Working out over 50 has several health benefits, both physical and mental and can actually prolong your life.

You are fighting the natural process of age and you can’t fight if you just sit around.

Age will catch up with you eventually and you won’t have the strength to fight it if you don’t work out. You have to stay active and physically active, even if it hurts.

can an over 50 get in shape

How Can A Fifty Year Old Get in Shape? By Listening to Their Bodies

You may find that weight lifting and training, that many of core muscles and those pains disappear the more you work out. That is not to say that you should strain yourself. Always listen to your body.

There is a difference between being sore from working out and pain from an injury. It’s best that you find out the difference right away so you will not injure yourself.

Be sure to do light stretches before and after every workout and, if something causes you excessive pain, stop doing it.

And most importantly, if something doesn’t feel right, stop and take some time to adjust your movement.

If you’re ever worried, it’s important that you speak to your doctor about heart health and any concerns you might have.

Should You Use A Personal Trainer When You Are In Your 50s?

A personal trainer can be an excellent investment for over 50-year-olds who want to take their fitness journey to the next level. Here are some of the top pros and cons of using a personal trainer:


1) Accountability: With a personal trainer, you have someone keeping tabs on your progress and ensuring that you stay motivated.

2) Personalized workouts: A good personal trainer will tailor workouts specific to your needs, goals, and abilities.

3) Knowledgeable guidance: A personal trainer has expertise in various areas such as proper form & technique or rehabilitation if needed

4) Flexible schedule : A qualified PT should able work with your time frames/ restrictions

5) Targeted results – through years of experience or specialist qualifications they would understand which exercises deliver impactful benefits most quickly.


1. Cost – One-on-one sessions with a personal coach can quickly add up financially.

2. Compatibility- Trainers vary in personalities so finding one whose communication style works with yours may take time (trial-and-error).

3. Commitment levels- long term adherence to working out at home when not training session takes effort

4. Injury risks– trusting trainers unfamiliarity with existing medical conditions could result in risks ironically higher than those involved when working solo.

There is no doubt that a personal trainer can offer significant benefits to those over 50 who are looking for professional guidance, motivation and personalized training programs.

However, it is crucial to weigh the pros and cons of hiring one before making any commitment.

I recommended you look for well-qualified personal trainers with certifications from reputable organizations such as ACSM or NASM when searching for one.

Experienced & specialized Trainers may be able to accommodate fitness requirements specific to ageing bodies such as modified movements if dealing with arthritis or issues maintaining balance while exercising.

Ultimately, whether you choose a coach or not, should come down to your individual fitness goals and current health status.

Identifying areas where proper PT guidance could make critical impact, then weighing these factors against overall cost gives clarity in making better choices regarding exercise programming.

How Many Times A Week Should A 50-Year-Old Workout?

The ideal workout frequency for a 50-year-old depends on individual fitness levels, goals, and personal preferences.

Generally, it is recommended to engage in moderate-intensity aerobic exercise for at least 150 minutes per week, which can be distributed across 3-5 days.

Including strength training sessions for major muscle groups twice a week is also crucial to maintain lean muscle mass and bone health.

A well-rounded workout plan for a 50-year-old might consist of 30-50 minutes of aerobic activities such as brisk walking, swimming, or cycling, complemented by strength training sessions and flexibility exercises.

However, it is crucial to listen to your body, make adjustments as needed, and consult with a healthcare professional before starting a new serious exercise regimen or program.

Energy Expenditure and Middle-Age Spread During Life Phases

Energy expenditure and middle-age spread are closely related, with changes in metabolism and lifestyle often contributing to weight gain during midlife.

As we age, our basal metabolic rate (BMR) – the energy required to maintain basic body functions at rest – gradually declines.

This decrease in BMR is mainly due to a loss of muscle mass, which is replaced by fat, leading to a lower energy demand.

Simultaneously, middle-age spread occurs when fat accumulates around the waist, a common phenomenon during midlife.

Hormonal changes, especially in women during menopause, combined with a sedentary lifestyle and poor dietary choices, exacerbate this issue.

To counteract middle-age spread, it is crucial to adopt a healthy lifestyle that focuses on maintaining muscle mass and managing body weight.

Incorporating regular strength training, aerobic exercises, and a balanced diet can help offset the natural decline in energy expenditure and reduce the risk of obesity-related health issues.

Understanding the relationship between energy expenditure and middle-age spread is essential for adopting appropriate lifestyle changes to promote health and well-being during midlife and beyond.

Can A woman Over 50 Get Ripped?

Yes, a woman over 50 can indeed get ripped, provided she is dedicated and consistent in her approach to fitness and nutrition.

Age should not be a limiting factor in achieving a toned and muscular physique.

The key elements to getting ripped include a well-structured exercise program, a balanced and protein-rich diet, and ample rest for recovery.

Incorporating strength training sessions targeting major muscle groups, combined with regular cardiovascular exercise, helps to build lean muscle mass and burn excess body fat.

A diet focused on lean proteins, whole foods, and healthy fats supports muscle growth while managing the overall calorie intake well.

It is crucial for women over 50 to consult with healthcare professionals and fitness experts to tailor a safe and effective program suited to their unique needs and goals.

With dedication, persistence, and proper guidance, achieving a ripped physique is entirely possible at any age.

So next time you ask yourself, can a Fifty Year Old Get in Shape…you know its a resounding yes!


  • Stephen

    Stephen is now retired. He spent 25 years in community welfare and is one of the co-founders of life over 50. He has a keen interest in everything concerning this special age group.....and makes valuable contributions to the site. In his spare time, he enjoys photography, cycling and gardening. Also a keen jazz music lover!

5 thoughts on “Can A Fifty Year Old Still Get in Shape? Yes, Absolutely.

  1. I am glad to see and hear of kindred 50 year olders and over.. You are correct about mental and physical workout! To me, I’m thrilled to have my life back — slowly following me with pleasure and excitement. So, getting back into shape and well-being for myself sure is a benefit to me and to those around me. Being fit and in shape boosts my countenance. I’m happier and brigther!

  2. My idea of working out has changed and evolved with me as I’ve aged. I used to walk for miles and miles and swim daily, on top of using machines at the gym, but I no longer belong to a gym. My workouts now are more focused on gaining and maintaining flexibility than building muscles, and involve a lot of stretching, light weights, and shorter walks out in nature, which is more enjoyable to me than using a treadmill in a gym.

  3. Sure! You should be aware of your limitations and be able to understand when to stop, but otherwise getting in shape is just as (im)possible as when we were twenty. In fact, if you *have* been regularly participating in physical activities since you were 20, being fit should come naturally.

  4. I’m 49, almost 50 and I believe it’s definitely possible to get in shape over 50. My history is not strongly athletic, Throughout my twenties I waitressed which required a great deal of walking and made my arms and legs very strong. Throughout my thirties and early forties I periodically dabbled in yoga, a little walking, aerobics, and use of a treadmill. However I was never consistent in any of those activities. By mid forties I was doing little to no exercise and by age 47 I noticed a significant loss of tone and strong muscle, especially in my legs, A friend had told me it is more difficult to maintain muscle as you head towards 50 and beyond.. In my case I found that to be true. I started cycling regularly several years ago, about 20 miles or so a week and my leg tone is now right back to where it was ten or fifteen years ago. It does takes more effort to maintain good muscle tone and build muscle heading towards age 50 and beyond but it is completely doable. In my case I noticed a significant improvement in leg tone within two months of cycling..

  5. What a great article! This article has been encouraging to me. Lately I’ve been so lazy and just don’t have the energy to work out. I’m 53, so I know I need to get back into my exercises. When I did workout, I felt so good. I was full of energy. I knew when I had to take my time because of normal aches and pains. I kept my weight and my blood pressure down. I just need to get back into the flow of working out.

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