Home Training Plans Strength Training Program For Over 50: Powerlifting Routines

Strength Training Program For Over 50: Powerlifting Routines

by Steve Theunissen
strength training program for over 50

In your 50’s it is all about locating a top-quality strength training program that optimizes results for you. No matter what age you are in, life is getting more hectic. This may be one of the reasons you have decided to use strength training to help you cope with the pressures of daily life. In this article, harness the tremendous power of youth, resilience, and maturity to create some serious changes to how you feel and look.

It is no secret that many people who are overweight also suffer from a host of joint and muscle problems. The main problem is not just excess weight, but the combination of excess body fat, weak muscles, and poor flexibility. Many times we try to “lose” weight by lowering our calorie intake or engaging in high-intensity cardio workouts. However, what many of us do not realize is that by engaging in strength training programs, we can greatly improve our health and reduce the risk of developing long-term joint and muscle problems. In addition, when we have strengthened our muscles, we tend to be less susceptible to injuries and pain.

The Main Principles of Strength Training After 50

When you lift weights, your body is at a constant state of anabolic stimulation. Muscle is built when your body fat percentage falls to a certain level. At this point, your muscle fibers are very flexible and elastic. As you continue to lift weights and add weight to your routines, each fiber will stretch to a greater degree and grow into stronger and bigger muscle fibers. If you allow these muscles to rest after working them out, they will not grow in size as much as they would if you did not include resting periods in between your lifts. When you do not take enough rest periods between workout sessions, your muscles become sore and can actually pull tears.

For example, if you lift heavy weights for four weeks and your body fat is relatively low, your muscle fibers will continue to grow. However, at the end of the fourth week, you should already be at a body fat level that is considered to be “ideal”. Now, if you lift heavy weights for another four weeks and your body fat has increased dramatically, then you could be putting yourself at risk for serious injury. Even though your muscle fibers have grown in size, you will probably not be able to move the extra body fat without straining yourself. [1]


Testosterone plays a crucial role in the maintenance of muscle mass and strength. Older guys who engage in strength training programs are usually supplementing their diets with higher amounts of testosterone. Testosterone is an anabolic hormone, meaning that it causes the breakdown of body fat to occur more quickly. Unfortunately, the levels of testosterone that older guys produce are depleted as they age. This means that they need to replenish their testosterone supplies with higher concentrations of synthetic hormones. [2]

best strength training program for over 50

As previously mentioned, the testosterone that older guys produce is actually responsible for stimulating the recovery and recuperation phase of muscles. Therefore, they can engage in strength training programs for over 50 years without any negative side effects. Many younger people are concerned that lifting weights without proper breaks can lead to serious injury. Although many fitness experts advise that you take one to two minutes between exercises, you should still perform three to five deep breathing cycles between exercise bouts.

Another benefit of strength training programs for over-50-year-olds is sarcopenia. As you grow older, your ability to recoup energy is decreased because you have less muscle mass. In addition to lowered energy levels, you also lose muscle mass because you are not building it back up like you did when you were younger. Strength training can actually help reverse the process and help you recover from sarcopenia. [3]

Strength training programs for over fifty years old typically concentrate on increasing muscle mass. However, they also provide resistance training that helps improve bone strength, improve your metabolic rate, increase strength at the range of motion, and builds lean body mass. In addition to improving bone strength, increased strength at the range of motion can reduce the risk of falling. Lean body mass also builds a higher density of kidney stones. Therefore, strength training programs for over fifty might help prevent the onset of sarcopenia.

Powerlifting Routines For Over 50’s

Every week I receive emails asking me about the best powerlifting routines for over 50-year-olds. They want to know how they can maintain and develop their muscular strength and endurance into their golden years. The common thread through all of these emails is that they are trying to get in shape and build strength so that they can continue to enjoy life to the fullest. In my experience, the best way to accomplish this goal is through progressive training. There are a few powerlifting routines for over-50-year-olds that will help you accomplish your goals.

When planning your training program it is important to keep in mind that there are two basic phases to this style of lifting. You have your toning and definition phase, followed by the defining and building stage. This may sound simple, but I am sure that even the strongest of players still do not fully understand the importance of keeping in mind these two important stages when training. By focusing your efforts on the development of your lean muscle mass you will notice a significant increase in your level of overall fitness and your athletic performance.

If you are a beginner, I recommend that you start with a training program that focuses mainly on increasing your overall muscle strength. This will help to ensure that you maintain proper posture while lifting weights and that you do not put undue stress on your back. If you feel that you are ready to progress to the next level then you can begin to add intermediate type lifts to your workout program. Powerlifting routines for over 50s will consist of bench pressing, squats, deadlifts, shoulder presses, dips, pull-ups, and cardio.

Powerlifting Workout Plan: How to Build Muscle After 50 and Avoid Health Risks?

For those individuals that are looking to increase muscle strength and have limited experience in powerlifting, I recommend that you focus on working out the entire body during your workout routine. By lifting weights you are only working small groups of muscles at a time. This is much better for building a full-body strength training program. By working the whole body you will be able to get a complete workout from your entire muscle groups. Make sure that each day is a new full-body workout by alternating your routine.

Testosterone plays a very large role in the development of an individual’s physique. It is imperative that if you are going to be a successful powerlifter that you increase your testosterone levels. Testosterone affects bone density, which is why many powerlifters tend to bulk up their joints and become bulky. Testosterone is also responsible for a person’s level of muscular endurance.

The last factor that I want to discuss in this Powerlifting Workout Tips For Over fifty’s in the diet and nutrition that you are going to follow during your workout. As I mentioned before it is important that if you are going to be serious about powerlifting that you work out your entire body and really focus on developing a full-body strength training program. If you do not have experience in powerlifting or do not follow a solid training program, it is recommended that you start off with a low rep range. Once you get more comfortable with your workout and you are producing a consistent level of results then you can increase your rep range. Just keep in mind that doing heavy lifting will result in overall muscle development and strength, but also fat loss.

I recommend doing powerlifting routines for over 50’s as part of your routine because you will be increasing your functional strength rather than simply focusing on your physical appearance. This will allow you to complete tasks that otherwise might be out of your reach. Some examples of exercises that are commonly done are squats, chest presses, deadlifts, bench presses, overhead presses, and many more. The beauty of powerlifting routines for over 50’s is that you will be using the same exercises every time. You will also be increasing your functional strength which will help you in everyday life. You can see how having a functional strength base can help you live a better quality of life.

weight training routines over 50

When I was working out, I used to do a variety of squat exercises such as bent-over rows, barbell hack squat, seated rows, squats, and deadlifts. As I mentioned above there are many other variations of these exercises that you can use to tailor fit your powerlifting program to your fitness level. Just remember if you are not following a solid fitness level training routine that it may lead to injuries and other health-related complications down the road. Always remember to have fun while building your body and power. The end goal of powerlifting is to look strong and fit and that takes hard work, dedication, and patience.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. https://www.ncbi.nlm.nih.gov/books/NBK235613/
  2. https://www.health.harvard.edu/drugs-and-medications/testosterone–what-it-does-and-doesnt-do
  3. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

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