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The 3 Best Weight Loss Workouts For Men Over 50


SummaryW hen you’re searching for the best weight loss workouts for men over 50, you’re not just after some ‘hints and tips’ are you? You want results, and you want to know exactly what to do to get


hen you’re searching for the best weight loss workouts for men over 50, you’re not just after some ‘hints and tips’ are you? You want results, and you want to know exactly what to do to get them, right? I'll show you right here, right now!

weight loss workouts for men over 50I’m going to share with you tried and tested weight loss workouts for men over 50 that have worked for thousands of men like you.

Men that have made the decision to change their bodies, change their health and ultimately, change their lives.

If you’ve never visited the Fit Father Project before, let me tell you a little bit about us.

We're a team of men's health doctors and trainers that want to provide you with all the information you need to lose weight, get fit, get healthy and live longer for yourself and your family.

Here at the FFP, we have helped over 10,000 men lose 75,000 lbs in weight and we are on a mission to help another 10,000 this year.

We're increasing our team of men’s health professionals so we can bring you more great resources to help you on your journey.

So now you know who we are and what we’re about, let’s dive right into what you came here for, the 3 best weight loss workouts for men over 50. Enjoy!

Workout #1 – Strength Training to build essential muscle.

You may be thinking ‘Do I really need to do strength training at my age'?

weight loss workouts for men over 50The answer is a big YES!

For all guys over 50, strength training is an essential part of losing weight and staying strong.

I'm sure you have done strength training before, but the thing to remember is that strength training workouts for men over 50 are noticeably different to the “bodybuilder splits” you may have tried back in the day.

As a man in your 50s, you no longer need to be doing specialized body-part specific workouts like “chest and triceps on Monday” and “back and biceps on Tuesday.”

New research actually suggests that full body strength training sessions a few times per week are one of the big secrets to losing fat and building muscle for guys over 50.

You will get the best results by training all muscle groups in a single workout. Full body strength training will help you maintain lean muscle and stay strong well into your 50s, 60s, and beyond.

It’s no longer all about building up the beach muscles to flex for the ladies!

Don’t get me wrong, you’ll still be looking good, but strength training for health and weight loss should now be your primary focus.

With that thought in mind, let me show you exactly how your new weight loss workouts for men over 50 should look.

The best strength & weight loss workouts for men over 50:

As a guy over 50, you need to continue using the most effective “bang for your buck” exercises – like Squats, Dead-lifts, Shoulder Press, and Bench Press.

weight loss workouts for men over 50These exercises are the foundation of any good strength program and will get you feeling fit and strong again in no time.

One of the most important things to remember is to do these exercises in a safe way and with strict form.

For example, with Squats, don't go lower than a 90-degree angle in your knees. With deadlifts, work with a weight that allows you to keep a natural curve in your lower back.

When undertaking your full-body strength training workouts, you need to make sure you protect your joints.

Doing the exercises like I have advised above will help do this, as well as using more stabilizing muscles to help with balance and overall functionality.

Key Recommendation For Guys 50+

– Use dumbbells for these compound exercises instead of barbells to take pressure away from your shoulders and encourage joint stabilizer muscles to work.

If you'd like some expert advice on safe & effective exercise, click here to download our “Free 5 Best Muscle Building Exercises For Guys 40+” workout video & PDF.


Full-body weight loss workouts for men over 50 to get started:

You can do your full body workouts in a few ways. You can complete the prescribed reps and sets in a basic format; you can complete the workouts in a circuit-fashion or as super-sets.

Here are some examples of each workout type:

Approach #1: Basic sets ‘n’ reps

Best for pure muscle building

  • Squats 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Dumbbell bench press 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Deadlifts 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Overhead press 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Bent over row 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest

Approach #2: Circuit-Style Strength Training

Best for burning fat and increasing your metabolism

  • Squats 1 x 12 – no rest
  • Bench Press 1 x 12 – no rest
  • Deadlifts 1 x 12 – no rest
  • Overhead Press 1 x 12 – no rest
  • Bent over row 1 x 12 – no rest

Continue through all exercises on the plan with no rest in between, take 60 seconds rest then repeat circuit.

For a complete video demonstration of an effective fat burning strength circuit workout that only requires a pair of dumbbells and 5-feet of floor space, click here to download our Free 24-Minute Fat Burn Workout for Guys Over 40.

Approach #3: Super-set Workouts

A time-efficient hybrid approach for muscle building & fat-burning

  • Squats 1 x 12 – no rest
  • Shoulder Press 1 x 12 – 30 secs rest
  • Repeat super-set, then move to next super-set of 2 different exercises

These formats mix up rest periods to include cardio work or to keep them more muscle focused.

The circuit would include the most cardio, with the super-set a happy medium and the sets ‘n' reps more on muscle.

>>Click Here to see our top 5 exercises for Fit Fathers<<

Now you know what to do for your muscles, let's move on to the 2nd of our weight Loss Workouts For Men Over 50 and show you how to spark up your metabolism and shift unwanted body fat.

Workout #2 – High Intensity Interval Training (HIIT) to increase your metabolism and burn fat fast.

weight loss workouts for men over 50 - HIITYou should know right off the bat that low impact HIIT training is your new fat burning best friend.

HIIT workouts are much more effective than long, slow cardio sessions in both time and results.

That's great news for you as a busy man that needs to get stuff done.

Here are some top benefits of low impact, HIIT vs Steady-state cardio:

    • HIIT requires shorter overall workout time for better results.
    • HIIT Increases your metabolism for hours after your initial workout is completed – this is called “the afterburn effect.”
    • Studies show that HIIT can be up to 9 times more effective than traditional cardio like jogging at burning fat long-term (1).
    • With HIIT, there is much more variation so you won't get bored with doing the “same old” workouts.
    • Studies show that HIIT can help lower glucose levels and aid with type 2 diabetes (2).

Burst RecoverA low impact HIIT workout will only take you 20 minutes and can be done on any piece of cardio equipment.

It consists of a 1-minute burst of high intensity, then 1 minute at a lower intensity.

An example would be walking on a treadmill at 3.5mph (5 km/h). Your HIIT workout would look like this:

  • Walk for 1 minute at a 1% gradient.
  • Increase the gradient to 6% for 1 minute for your higher intensity.
  • Continue to alternate between 1% and 6% gradient every minute for 20 minutes.

As you get fitter, you can increase the gradient or increase the speed.


– I personally recommend you walking on a very steep incline gradient as your main way to increase intensity – rather than jogging to avoid too much impact to your knees.


As a guy in your 50’s, low impact HIIT should be your main formal workout for fat burning. The last thing you need to be doing now is box jumps and burpees. Keep it simple and keep it low impact.

For guys over 50, doing HIIT style workouts with weights like we show you in our Free 24-Min Workout is perhaps the most effective way to lose weight and get toned.

Workout #3 – Flexibility & Mobility to prevent injury and get rid of aches & pains.

You know how it feels as you get older. You start to feel the aches and pains kicking in and you find that some movements aren’t as easy as they used to be.

If this is how you feel right now, you need to get some flexibility and mobility workouts into your weekly plan.

I’m going to show you below how you can start to improve the discomfort of these aches and pains, and maybe even get rid of them completely.

Becoming more flexible and mobile will help you with everything you do in life, not just exercise.


– Try to get into the habit of doing 3 things:

  1. Mobility exercises each morning to prime your body for the day ahead
  2. Dynamic flexibility before your workouts (active warm-up; not holding long stretches)
  3. Static flexibility (holding stretches for longer) after your workout sessions.


I’m going to quickly break down each of these categories above to show you how to stay flexible and pain-free.

The Morning Mobility Routine For Guys 50+

In the morning, your main aim is to mobilize your body by doing these 6 exercises for 20 sec each.

  • Neck twists flexions and extensions (slow and controlled)
  • Shoulder rolls and arm swings
  • Spinal twists, flexion and extensions (slow and controlled)
  • Hip flexion, extension and rotation
  • Knee flexion, extension and rotation
  • Ankle flexion, extension and rotation

If you practice these exercises, you will soon notice an improvement in any stiffness you have in your body and joints. Add in the flexibility exercises, and you'll feel like a new man ready to take on the day.

Dynamic Warm-ups Before Exercise

Check out the videos below for some examples of good dynamic warm-ups before your full-body strength training sessions.

Watch the Upper Body Warm-Up -aka- “The Agile 10”

Watch the Lower Body Warm-Up -aka- “Roll 4 Range 4”

Static Stretches After Exercise

Check out the video below for some examples of good static stretches for after your full-body strength training sessions.

This comes courtesy of our friends at HASFit.

5 Minute Cool Down Exercises After Workout

back-painAnother consideration when you start out on any exercise routine, is the risk of injury, especially in later life.

Lots of guys will go headlong into new weight loss workouts for men over 50, only to have to stop after a few weeks due to an injury of one type or another.

The most common injuries we see as trainers are in the knees, lower back and shoulders.

These are key areas you need to look after and make sure you get enough stretching into the surrounding muscles and mobility into the joints themselves.

BONUS Workout #4 – A Healthy Diet Is (By Far) The Best “Weight Loss Workout” Of All

Fit Father 500 calories comparisonThis is one of our most famous mantras here at the Fit Father Project:

‘You can't out-exercise a bad diet’.

What that means is that no matter how well you carry out the exercises we have shown you above, if you have a bad diet, you will find it hard to make consistent progress in your weight loss.

Let me give you a little perspective on what I mean. A large McDonald's fries contains 510 calories. To burn off those calories would take 1 hour of jogging. I'm sure you'll agree, it's easier not to eat the fries!

Perfect Plate Sidebar 2Instead of asking you to count calories (because we know that's a pain), here at the FFP, we use a method called ‘perfect plates’. This method is 3 basic rules to follow for each meal.

  1. Fill ¼ of your plate with lean protein, such as Chicken, Turkey, Lean Beef or Fish.
  2. Fill ¼ of your plate with complex carbs, like sweet potato, brown rice, wholewheat pasta or quinoa.
  3. Finally, fill ½ of your plate with veggies. Try to get a good mix of colors, to get a combination of vitamins and minerals.

If you follow these simple steps and use good, healthy foods, you will lose weight.

Combine it with the weight loss workouts for men over 50 that we have shared above, and you are on the winning track to being in the best shape of your life in no time at all.

weight loss workouts for men over 50If you need a little more help, drop us a note in the comments section below and one of our team, or even other Fit Fathers here, will offer you help and advice.

Having found the FFP, you are joining a brotherhood of men on exactly the same journey as you.

We are excited to have you on board and will be here every step of the way to support and guide you to achieving your weight loss goals.

Your new friend & health coach,

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… ff30x

I’d recommend you read the program overview letter for our Fit Father 30-Day Program


Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss workouts for men over 50.

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