This program is based on a hybrid workout approach, involving three sessions for strength training and two for cardio per week. It will also have a stretching session on resistance training days after the workout.
If you’re in your 50s and want to build a strong, functional, and good-looking body, consider trying this program for a few months.
Program Summary
| Split Type | Hybrid Split Training |
| Exercise Type | Strength & Cardio |
| Sessions per week | Five (3 for resistance & 2 for cardio) |
| Duration per Session | 45-60 minutes for weight training & 30-45 minutes for cardio |
| Suitable Age Group | 50-60 years |
| Program Difficulty | Easy to Medium |
| Program Duration | 12 Weeks |
| Target Gender | Male & Female |
Full Body Warm-Up & Post Workout Stretching
Warm-up to do before weight training:
- Arm circles: 2 sets of 15 reps per side (good for shoulder and chest workout)
- Band pull-aparts: 2 sets of 15 reps (great for upper body workout)
- World’s Greatest Stretch: 2 sets of 5 reps per side (for full-body workout)
- Leg Swings & Lunges: 2 sets of 10-12 per leg (good for activating the lower body)
- Low Lunge Arch: 1 set of 10-15 seconds hold per side (helps loosen full-body stiffness)
- Explore other dynamic warm-up and cardio exercises you can do before lifting weights.
Stretching to do after weight training:
- Downward-Facing Dog: 2 sets of 10 seconds hold
- Standing Forward Bend: 2 sets of 10-15 seconds hold
- Cobra Pose: 2 sets of 15 seconds hold
- Child Pose with Reach: 2 sets of 10-second hold
- Knee to Chest Stretch: 2 sets per side with 5-10 seconds hold
- Supine Spinal Twist: 2 sets per side with 5-10 seconds hold
- Explore more static stretching exercises and include them in your workout. Alternatively, you can pick any workout from this 10-minute stretching workout and do it after resistance training.
Full 12 Week Workout Plan for People Over 50: Get Strong & Functional
This program involves a 5-day split training with three sessions for weight and two for cardio.
You’ll do resistance training on alternate days, such as Chest and Arms on Monday, Shoulder and Legs on Wednesday, and Back, Calves, and Abs on Friday. These three sessions are enough to train every body part.
And, on Tuesday and Thursday, you’ll do cardio to improve your endurance.
Here’s how your weekly schedule will be:
- Day 1: Chest, Biceps, & Triceps
- Day 2: Low Impact Cardio
- Day 3: Shoulder & Thighs
- Day 4: Weighted Cardio
- Day 5: Back, Abs, & Calves
- Day 6: OFF
- Day 7: OFF
Week 1-4
Day 1 – Chest, Biceps, & Triceps
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Flat Dumbbell Bench Press | 3 | 12 | Chest | 2-minute |
| Incline Dumbbell Bench Press | 3 | 12 | Chest | 2-minute |
| Machine Pec Fly or High to Low Cable Fly | 3 | 12 | Chest | 2-minute |
| 1-arm Preacher Curls | 3 | 10/side | Biceps | 1-minute |
| Alternating Hammer Curls | 3 | 10/side | Biceps | 1-minute |
| Triceps Pushdown | 3 | 12-15 | Triceps | 1-minute |
Day 2 – Cardio
Train at your own pace, but ensure it is slightly challenging.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (Inclined) @10-12 | 10 minutes | 2-minute |
| Stationary Bicycling | 5 minutes | 2-minute |
| Elliptical Trainer | 5 minutes | 2-minute |
| Seated Rowing Machine | 5 minutes | – |
Day 3 – Shoulder & Thighs
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Dumbbell Squats | 3 | 15 | Quads | 2-minute |
| Dumbbell Lunges | 3 | 10/side | Thighs | 2-minute |
| Leg Extensions | 3 | 15-20 | Quads | 2-minute |
| Overhead DB Press | 3 | 12-15 | Delts | 2-minute |
| Lateral Raises (Cable or DB) | 3 | 12-15 | Delts | 1-minute |
| Rear Delt Fly (Machine) | 3 | 12-15 | Rear Delts | 2-minute |
Day 4 – Cardio
Train at your own pace but ensure it is slightly challenging.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (Inclined) @10-12 | 10 minutes | 3-minute |
| Wall Ball Shots (Rotational) | 50 per side | 3-minute |
| Elliptical Trainer | 5 minutes | 2-minute |
| Seated Rowing Machine | 5 minutes | – |
Day 5 – Back, Abs, and Calves
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Lat Pulldown | 3 | 15 | Back | 2-minute |
| High to Low Single-arm Row | 3 | 10/side | Back | 2-minute |
| Seated Cable or Machine Row | 3 | 12-15 | Back | 2-minute |
| Cable Crunches | 3 | 12-15 | Abdominals | 1-minute |
| Bird Dog Lifts | 3 | 5/side | Abs & Back | 30-second |
| Standing Calf Raises | 4 | 15-20 | Calves | 90-second |
Week 5-8
Day 1 – Chest, Biceps, & Triceps
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Flat Dumbbell Bench Press | 3 | 12 | Chest | 2-minute |
| Incline Dumbbell Bench Press | 3 | 12 | Chest | 2-minute |
| Bent-over Cable Flyes | 3 | 12 | Chest | 2-minute |
| Cable Biceps Curls | 3 | 15 | Biceps | 2-minute |
| Reverse Biceps Curls | 3 | 15 | Arms | 1-minute |
| Cable Pushdown | 3 | 15 | Triceps | 90-second |
| Triceps Overhead Extensions | 3 | 15 | Triceps | 2-minute |
Day 2 – Cardio
Train at your own pace, but ensure it is slightly challenging.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (Inclined) @10-12 | 10 minutes | 2-minute |
| Stationary Bicycling | 5 minutes | 2-minute |
| Elliptical Trainer | 5 minutes | 2-minute |
| Seated Rowing Machine | 5 minutes | – |
Day 3 – Shoulder & Thighs
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Dumbbell Squats | 3 | 15 | Quads | 2-minute |
| Reverse Lunges | 3 | 10/side | Thighs | 2-minute |
| Dumbbell Step Up | 3 | 10/leg | Lower Body | 2-minute |
| Seated FDL Raises | 3 | 6-8 | Shoulders | 2-minute |
| Cable Face Pull | 3 | 12-15 | Rear Delts | 2-minute |
| Single-arm Landmine Press | 3 | 12/side | Shoulders | 30-second |
Day 4 – Cardio
Perform at a moderate pace, ensuring it feels a bit challenging.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (Inclined) @10-12 | 10 minutes | 3-minute |
| Wall Ball Shots (Rotational) | 50 per side | 3-minute |
| Elliptical Trainer | 5 minutes | 2-minute |
| Seated Rowing Machine | 5 minutes | – |
Day 5 – Back, Abs, & Calves
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Close-Grip Lat Pulldown | 3 | 15 | Back | 2-minute |
| Single-arm Seated Row | 3 | 10/side | Back | 2-minute |
| Chest Supported T-Bar Row | 3 | 12-15 | Back | 2-minute |
| Reverse Crunches | 3 | 12-15 | Abdominals | 1-minute |
| Kneeling Plank | 3 | 1-minute | Core | 30-second |
| Seated Calf Raises | 3 | 15-20 | Soleus | 90-second |
| Standing Calf Raises | 3 | 15-20 | Gastrocnemius | 90-second |
Week 9-12
Day 1 – Chest, Biceps, & Triceps
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Incline Smith Machine Bench Press | 3 | 12 | Chest | 2-minute |
| Pec Deck Flyes | 3 | 12 | Chest | 2-minute |
| High to Low Cable Flyes | 3 | 15 | Chest | 2-minute |
| Face Away Cable Curls | 3 | 10 | Biceps | 2-minute |
| Rope Hammer Curls | 3 | 15 | Biceps | 2-minute |
| Bar Triceps Pressdown | 3 | 15 | Triceps | 1-minute |
| Seated Overhead Extension | 3 | 12 | Triceps | 1-minute |
Day 2 – Cardio
Train at your own pace, but ensure it is slightly challenging.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (Inclined) @10-12 | 10 minutes | 2-minute |
| Stationary Bicycling | 5 minutes | 2-minute |
| Elliptical Trainer | 5 minutes | 2-minute |
| Seated Rowing Machine | 5 minutes | – |
Day 3 – Shoulder & Thighs
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Hack Squats | 3 | 15 | Quads | 2-minute |
| Step Up | 3 | 10/side | Thighs | 2-minute |
| Leg Press | 3 | 15-20 | Quads | 2-minute |
| Overhead DB Press | 3 | 12-15 | Delts | 2-minute |
| Seated Dumbbell Lateral Raises | 3 | 12-15 | Delts | 1-minute |
| Rear Delt Machine Fly | 3 | 12-15 | Rear Delts | 2-minute |
Day 4 – Cardio
Perform at a moderate pace, ensuring it feels a bit challenging.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill (Inclined) @10-12 | 10 minutes | 3-minute |
| Wall Ball Shots (Rotational) | 50 per side | 3-minute |
| Elliptical Trainer | 5 minutes | 2-minute |
| Seated Rowing Machine | 5 minutes | – |
Day 5 – Back, Abs, & Calves
| Exercise | Sets | Reps | Target Muscle | Rest |
|---|---|---|---|---|
| Lat Pulldown | 3 | 15 | Back | 2-minute |
| Seated Machine Row | 3 | 10/side | Back | 2-minute |
| One-arm Dumbbell Row | 3 | 12/side | Back | 2-minute |
| Cable Crunches | 3 | 12-15 | Abdominals | 1-minute |
| Knee Fit Ball Plank | 3 | 30-45 sec | Core | 1-minute |
| Standing Calf Raises | 4 | 15-20 | Calves | 90-second |
Frequently Asked Questions (FAQs)
Is This Program Safe for People Over 50?
Yes, this program involves basic exercises that are safe for people of all ages. They are not only easy to perform but also help you build strength and muscle mass, prevent sarcopenia, and enhance cardiovascular fitness. (Explore why strength is good for old people on NIH)
What if I Feel Discomfort?
Lifting weights and doing cardio can be challenging for older people. So, I recommend using lighter weights and focusing on correct form to avoid any kind of pain, including knee, back, or joint pain. Additionally, I also suggest stopping the workout completely if you feel too much discomfort.
Is Cardio Necessary?
Yes, cardio helps maintain and improve cardiovascular fitness and helps you stay fit and functional. (Source: Frontiers in Physiology)
Can People Over 50 Build Muscle?
Yes, you can build muscle at any age as long as you lift consistently, gradually increase the weight you lift, and eat well. (Source: Centers for Disease Control and Prevention)
For How Long Should I Follow This Routine?
I recommend doing this program for at least 12 weeks to see any results.
Do I Have to Follow Any Specific Diet?
No, you don’t have to. Just follow the basic things, such as eating 1 to 1.2 grams of protein per kg of your body weight a day. Besides protein, focus on eating carbs and fats as well. I recommend consulting a nutritionist who can create a customized diet plan for you based on your current health conditions, eating preferences, and budget. (Source: PMID:Â 24814383).
What Should I Do After Completing This Program?
Repeat if it helps improve or maintain your fitness. Let me know if it doesn’t work so I can design a different program for you.
