BUILDING MUSCLE DOESN'T have to be a young man's game. Yes, guys in their teens, twenties, and thirties might have an easier time making gains in the gym than those who have crossed the half-century mark—but wily gym veterans can (and do) continue to build muscle into their fifties.
The difference is that the older crowd needs to be a bit more strategic when it comes to their training plans. That's when you should go to experts like longtime trainer Bryan Krahn, C.S.C.S., the trainer behind the new MH MVP Premium Max Muscle at 50 program. If you have any doubts that guys can make these types of gains at fifty-plus, just look at Krahn—he's 51 years old himself, and he used the same training principles to build his own body.
When you follow a plan like this, you might not be working with as expansive a library of exercises as you might have pulled from as a younger guy. Some movements will be more joint-friendly, an important quality since the number one rule of building muscle at 50 and beyond is to avoid injuries.
3 Exercises for 50+ Men to Build Muscle
Dumbbell Row
Why: Krahn says that the dumbbell row (or really any rowing variation) is a must-do for older guys. You'll build your upper back and lats while also honing your posture and improving shoulder health.
How to Do It:
- Stand with your feet at shoulder-width apart in front of the bench. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Make sure your shoulders stay above your hips.
- Grab the dumbbell with your working hand. Squeeze your glutes and abs to create full-body tension. Your back should be flat, with your head in a neutral position.
- Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back.
- Pause for a beat, then lower the weight back down.
Sets and Reps: 3 sets of 8 to 10 reps per arm
Pushup
Why: This exercise staple is a great chest builder—and, as Krahn notes, they're relatively safe and easy to do just about anywhere. You'll also reinforce proper shoulder blade function when you do a pushup, which can help to prevent long-term issues.
How to Do It:
- Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.
- Squeeze your shoulders, glutes, and core to create full-body tension. Your spine should form a straight line, with a neutral spine. Keep your gaze on the floor instead of looking up to do this.
- Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45 degree angle relative to the torso.
- Press back up off the floor, raising up to the top position with your elbows fully extended.
Sets and Reps: 3 sets of 12 to 15 reps
Split Squat
Why: You might have expected a bilateral barbell back squat here—but that's not the order of the day for the over 50 population who might have more wear and tear. Instead, work unilaterally with the split squat, which allows you to train legs unilaterally. You'll build muscle and strength while reinforcing balance and mobility.
How to Do It:
- Start kneeling on the floor, with both of your legs forming 90 degree angles. Lean slightly forward at the torso, then grab your dumbbells.
- Stand straight up, squeezing your glute. Keep your gaze straight ahead and slightly down to maintain a neutral spine.
- Repeat for multiple reps. Don't allow your knee to slam on the floor with each rep.
Sets and Reps: 3 sets of 6 to 8 reps per side
How to Get the Max Muscle at 50 Workouts
Want full workouts from the Max Muscle at 50 program? You'll need to be an MH MVP Premium member to access the full series on All Out Studio. You'll also be able to access Krahn's in-depth four-week training program—plus hundreds of other workouts available through MH.
