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Get That Sculpted Body By Designing The Right Bodybuilding Over 50 Exercise Plan

Over 50 Body Building

There is no reason to believe that bodybuilding over 50 should be more difficult or less successful than bodybuilding at 20.

There have been countless studies that prove your body can build the same muscle mass now that you could build two decades ago. You may have to make slight routine modifications and use more caution.

However, there is no reason why you cannot get a sculpted, hardbody in your 50s, 60s, or even 70s. If you motivate and educate yourself, you can be virtually unstoppable on your path to fitness.

This may surprise you, but there are plenty of men and women bodybuilders in their 70s and later who regularly win international competitions against younger athletes.

What may surprise you more is that a large portion of those people entered middle age with failing bodies and little to no exercise. However, they found the cure to aging.

They started weight training to increase muscle mass and bone density. Exercise improved their cardiovascular strength and kept their joints in a youthful condition. The increased activity and blood flow improved their cognitive reasoning.

They also saw positive changes in their self-esteem, personal philosophies, and overall happiness. None of these athletes had an easy journey, but with careful study and planning they became fitness champions.

They faced the same challenges you are about to face and they victoriously climbed the same mountains you are about to climb. You can have that success if you create a well researched fitness plan tailored to your unique body and individual goals.

Establish Your Fitness Goals

The intensity and schedule of your plan for weight training over 50 should be based on very personal, fundamental goals.

Whether it is to improve health, guarantee independence later in life, feel better about the person in the mirror, or another pursuit, most successful body builders have built their exercise program by using one core value as their foundation.

After you know what is motivating you, you will have a clearer picture of where you need to go and visualize who you want to be in 5, 10, and 15 years.

Fitness GoalsOnce you know your core value, start making fitness goals that are aligned with it. Most bodybuilders choose how they would like to sculpt their body before designing the components of their bodybuilding plan.

If your main goal is to simply tone your body, then your workout will not be as intense but will probably focus more on certain problem areas.

People who strive for increased strength and non-bulky muscle still exercise their total body, but do not try to greatly build muscle mass.

However, competitive bodybuilders and those who want a “ripped” physique work out each body part in intense training sessions that can last over two hours a day.

Do not be intimidated by the term competitive bodybuilding, these are people who were once like you and faced the same challenges as you to become fitness champions.

The best men and women competitive bodybuilders over 50 often say that they never intended to become competitive, but the competition helped drive them to achieve excellence.

Bodybuilding Basics

If you know how you would like to sculpt your body, then you are ready to design your actual fitness program and intensity level.

Many competitive bodybuilders design their plan on the principle that every workout should increase the intensity of work done compared to your previous workout. However, this can mislead you into thinking that you must intensely train each body part as often as possible.

In general, this is a mistake.

DumbellsExperts insist that your body needs rest in order to repair and build muscle.

Men and women over 50, especially beginners, might even find their muscles need more than a day’s rest.

Therefore, rest is a very basic component to any bodybuilding plan.

After you train a specific body part, you will need to give it a break before you can expect a more intense performance.

This idea of deeply training a body part and followed by rest is why most bodybuilders train in cycles with “splits”. A split refers to the segregation of the body into different muscle groups, such as abs and legs.

Throughout a cycle, a bodybuilder will work on one, or no more than two, muscle groups per day. Each day of the cycle they will work on a different group or groups.

No body group is repeated until every body part has been trained and rested at least one day. Common cycles are 3, 4, 5, and 10 day cycles. As you may imagine, the longer cycles provide more rest for each muscle group and shorter cycles train more than one group per day.

Choosing a cycle plan is a very personal decision. You alone will be able to tell how much rest your body needs and if you can adequately train more than one muscle group in a day.

The best way to start is to study the cycles others use. Compare their fitness goals, body style, and results to your own. Incorporate their cycles, schedule, and actual techniques that best suit you.

Always realize that fitness is a learning process and you will probably have to adjust your routine until you find your perfect fit.

Cardio Follow Up

Almost every body builder includes some type of cardio workout to compliment their strength training.

However, the similarities stop there because the cardio component of an over 50 bodybuilding plan is truly unique to every man and woman.

Traditionally, cardio is used to improve cardiovascular health and burn calories. Bodybuilding also strengthens your cardiovascular system, but most competitive bodybuilders still include cardio to keep their heart healthy.

Cardio also burns calories very quickly, making it important that your cardio routine also match your fitness goals.

Competitive bodybuilders typically do enough cardio to counteract the extra calories they have consumed to prevent fat gain. If you have a slower metabolism, your body probably gains unwanted fat more easily.

Therefore you will have to do cardio longer and more often. If you overeat, for example at holidays, you will have to increase your cardio workout accordingly.

On the other hand, many competitive bodybuilders have found that their metabolism increases as the bulk up. This is probably because maintenance of muscle mass requires an average of 40 more calories per pound each day than fat.

Therefore, if you are eating right and your metabolism is easily eliminating your extra calories, then gaining unwanted fat is probably not an issue for you.

So, you will want to make sure you do not perform too much cardio as you will begin to use calories your body needs to create muscle mass. This will actually undo your bodybuilding efforts, especially if you are wishing to bulk up.

Once again, cardio is important and you should never neglect that portion of your workout. However, how much cardio you perform will depend on your personal bodybuilding goals and nutrition plan.

Follow In The Footsteps Of Your Role Models

There is no competitive body builder who reached his or her success alone. Nor did they reach that level of fitness following a one-size-fit-all exercise plan.

Their bodies and needs are all unique as are their individual bodybuilding over 50 plans. Most successful bodybuilders will tell you that they designed their plan based on the experiences of their personal role models.

They studied the success stories of others and used that knowledge to design their own program. Most will tell you that they studied hundreds of cases before they began to create their weight training regiment.

If you use this technique, you will greatly increase your chances of success.

Fit Over 40Fit Over 40 is a fantastic e-book that includes the personal testimonies of 52 strength trainers, competitive body builders, and weight training instructors.

Each testimony details the unique exercise programs these people have used to achieve their extraordinary fitness results.

Also, they discuss their nutrition plans and personal motivations that helped them stay on track. Every account is different, but each resulted in improved health and a lean, sculpted body.

You will probably not use every story to build your fitness plan, but you are bound to find several role models within the book whose body, lifestyle, fitness goals, and exercise regiment will help you shape your plan.

If you let these role models prepare you for your journey, there is no reason you won’t achieve the excellent form of a bodybuilder that rivals any 20 year old. Click here to learn more…

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{ 28 comments… add one }
  • Deanna January 4, 2010, 9:46 pm

    I am a 55 year old woman who has yo yo dieted all my adult life – the result – really flabby, cellulite, chubby legs and butt – what is the best way to tone and firm this area?

  • Rick March 13, 2010, 7:44 pm

    I am a 55 year old trainer at our local gym in N. California. The funny part is, I didnt start training until I was 50. Maybe I can help somebody out there.

  • John April 5, 2010, 1:51 pm

    Rick, I just turned 50 in Dec. I have a naturally athletic body type, but the tire around the waist has begun to develop. I am very much interested in traing and could use some advise.


  • Richard August 30, 2010, 5:11 pm

    I’m a former college football and Lacrosse player and I’ve been lifting for about 35 years. Now I can get in and out of the gym in 20 minutes. 60 minutes per week. Most people stand around too much. I warm up then go from station to station. 3 sets of each and I’m out.

  • Ron October 26, 2010, 8:10 pm

    I’m 60 and left at the gym 4 times a week but I’m stuck.
    I don’t seem to building mass.

  • Dave Skinner December 1, 2010, 7:31 am

    I am 56 years old and would like to know if is possible to obtain what my body looked like when I was Drill Sergeant in the Army at the age 33 years. I tried going to the gym and ask a private trainer to help me, but they don’t take me serious. How can I get a work out schedule at my age (56) that could help me. When I was 33, I used a 4 day spilt schedule, working the pull muscles on day, working the push muscles one day, and legs another day. I would appreciate if someone could send me a good workout schedule. Thanks Dave

  • Kevin Polischuk December 12, 2010, 11:00 am

    I am a 50 year old male who has been working out for the past 7 months and could use some tips and advise on how to gain mussle mass, not sure if i am lifting weights properly and should i be taking a supplemt


  • reggie December 27, 2010, 8:52 am

    turn 43 in 2011 but feel 23, well 33. I have turned my life around with hard core cardio and weights which I stayed away from for a few years after getting struck down with a bad back injury and used that as an excuse but no way, Im back and with such ferocity! Take regular supplements eat real healthy, drink alcohol maybe once every few months then its just a couple of cans. Was in the Defence for 12 years and also Ambulance service, Im back and loving it.

  • Judy January 24, 2011, 4:38 pm

    Hi, my name is Judy, am turning 58 in April but surely dont feel it. Ive been a trainer for 22 years and still going strong. Although I have altered my workouts somewhat, I still train hard. I try to stay away from exercises that compress my spine, but make it up with other exercises. I have noticed that I have to do more cardio to be able to stay lean, but I dont mind, discovered Cybex Arc trainer, easy on the back and knees..but still feel I want to see more..dont know if the interfuron I have to inject once a week for MS has anything to to with it. You think?

  • Dave January 29, 2011, 3:54 am

    I am a man of 53, good health, 5.10″ n 174lbs. My lower body is strong and in shape. I’ve gone to gyms in my 20s and 30s. I know as we age, testosterone levels decrease…which is important to gaining muscle. are their safe products/supplements ? along with eating right/taking protein drink and rest. My goal is to gain at least 10lbs upper body muscle. Ps. I work out 5/days week. Resting each body muscle for 1-2 days. Doing inverse pyramid system. Thanks for your help.

  • Wendell April 6, 2011, 1:37 pm

    I am 50 years old. I weighted close to 350 lbs six years ago. I had gastic bypass and now weigh 200 lbs six years latter. I want to start and build a body that I can be proud of. I would like suggestions. Yes, I would love to look like Frank Zane. I know that to some degree this should be possible. If you can teach me Im sure I have the time to learn. Its time to look good and be healthy again. I have some areas that might never get rid of the loose skin…but that shouldnt stop the progress from underneath. Love your web sit, just found it. Any and all help would be appricated….

  • Dj April 17, 2011, 2:33 am

    Thanks for the encouraging notes, indicating that you can bodybuild in your 50s and can do so with results. I recall seeing a magazine in his 70s and he began body building in his 50s ., I could not get over the physique he had. All things possible

  • v May 8, 2011, 12:20 am

    rick, i am 55 yrs old. no health problems. in relative good shape. would like to try body sculpting. would love to sub the 24 hr fitness gym for a personal trainer in the kc area. i don’t make a lot of money though. how do i choose a trainer?

  • S.Prem September 7, 2011, 5:51 am

    I am 52 and started weight training about 7 years ago and still going fabulously.

  • Elizabeth September 17, 2011, 2:06 am

    Hi I am a 50 year old 6’3 inch female I am just starting to see the signs of aging. in my thighs.and my hips and abdomen.
    I am very interested in toning. and sculpting my body. I would like to know what to do first. I’ve learned alot from this site already. thanks

  • Kim Gartin October 1, 2011, 9:53 pm

    Hello, I am 51 and started weight watchers and have lost 35lbs and getting very flabby, I was wondering how I can firm my arms? and at this age is it possible? I do want to also learn how to tighten the rest of my body but my arms I really can’t stand because I like to wear no sleeve’s or short sleeve’s. Thank you

  • Kathy October 3, 2011, 12:08 am

    I’m a 54 year old female who has not really exercised in 20 years (except walking the dog every now and then). I have lost so much muscle in my legs and have no tone in legs or stomach. Could you suggest what to do to get me started. I’m 5 feet 4 inches and weigh 140 pounds. Thanks so much!

  • Alleycat November 12, 2011, 7:29 pm

    I have just tuned 50 and celebrated it with a months personal training. So slid into 50 feeling good. My main problem is my trainer lives on a different continent now as we were only visiting the area. We are constantly on the move so hard to join a gym or get a trainer.
    I have an athletic body; naturally; and let it go in my 30’s so I rolled into my 40’s but I do not want to go on in this mode in my 50’s. In fact would like to enter a competition as have never done so before. My Trainer Norma Jean Hall inspired me.
    I guess I am looking for encouragement and ideas to work out. We live on a yacht so need ideas for limited space and facilities.
    Can I do it? What do you think?

  • J.T December 2, 2011, 1:43 pm

    i used to work out and i havent latley, because i’ve got 5 bulged disk that are restricting me to do ank kind of lifting. but come feb, i will have a new MRI and some type of perceedured that may or may not help at all.. im not fat nor over weight but not thin either, i do care about my appearace. and im wanting to go back to lifting as soon as I possibly can i am 49 yr’as old. and tired of taking pain medicaion to live a 1/2 way normal life.. any comments would be greatly appreciated.. J.T

  • Pattie December 20, 2011, 10:51 am

    I am 57 and for the past couple years “thought” about starting an exercise program. I have been finding it difficult to do things that I never ever thought twice about. My balance is off at times but I seriously see a lot of health problems in the future if I don’t take control now. The most exercise I get at present is house cleaning. I do intense house cleaning though like moving furniture for vacuuming which I do daily. ANY suggestions would be helpful. Thank you.

  • Frank Campus March 12, 2012, 3:17 pm

    I just turned 51, I’m 5-8, 200 lbs. I’ve always been active, but since taking paxil medication, I’ve gained alot of weight. I would like to loose about 25-30 lbs. What a good diet & exercise plan for me!
    Thank You for your time!

  • Delmer May 20, 2012, 1:51 pm

    hey iam 54 been working out for a year and lost 40 lbs but trying to bulk up a little but not happening i work two bodyparts aday chest and back abs legs bi and tri shoulders and traps abs and cardio monday thou friday one hour aday can anybody give me some tips to get to where i want to be thanks Delmer

  • Bob August 22, 2012, 2:09 pm

    I’m 60 and feel like 40. Not fat, no beer gut, 5′ 11″ 180lbs. Been away from bodybuilding for many years but decided to go back and bulk up and get ripped this time. Ordered my supplements, now need a nutrition plan and training plan. Not rushing into this, want to do it right. Any help in these areas would be great. Having a new house built and considering a full on gym/weight room in basement. Any downfalls to a home gym properly equiped versuses going to a gym other than commarderie?

  • Linda August 26, 2012, 7:40 am

    Hi. I am a 53 yr old female. I have been running 2 miles a day for 6 months. As a result, I have lost 14 lbs. I must say, I look great, except my thighs. I have lost so much fat, the skin above my knees has a wrinlked appearance. I hate it. What can I do to change this? Should I stop running?? I lift free weights every other day for 20 minutes. I am doing 3 reps of 20 on squats. I need to do more, right? Help. I am so bummed after working SO hard! Thanks!!

  • Dave October 2, 2012, 7:49 pm

    Well, after years of fighting asthma with anti inflamatories and depression with Effexor. I’m trying to get back into shape. For years I had to decide between taking breathing and body building. I did so so and looked okay. However, for years I took the prednisone, inhaled steriods and finally the Effexor for anxiety.

    I still can’t breath but I’m off everyting but the rescue inhaler. The medications were slowly killing me anyway.

    Wish me luck.

  • Milt Brown December 10, 2012, 3:30 pm

    Hey Linda,
    May I see a written copy of your workout routine, as well as your running schedule? I can help you get in better shape, although the skin around the knee can be a tough area. Let me know if you want and still need help.

  • Marty January 29, 2014, 4:42 am

    Im turning 54 in feb, work as a landscape gardener, do about 40-50 hours of physical labour a week but started training again after 25 years last oct, had a weight of 70kg now weight 80kg. I do three exercises per body part, two parts a workout plus one exercises for arms and crunches by 50 and train 4 times a week. Do you think this is too much?Marty

  • Anthony January 29, 2014, 10:50 am

    I started using a body sculpting book when I returned from a tour in Iraq. I am 65 and work in the medical field. I was a fitness trainer in the military for 33 years. I only use dumb bells. They make me use auxiliary muscle groups giving much better results than using free weights or machines. I lift three days a week and cardio 3 days as well. I have about 75 grams of protein for breakfast. 5 or 6 pieces of fresh fruit for my lunch and a modest dinner. Water is essential. I try to sleep 8 hours per night. My best to you all.

    Old soldier

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