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The #1 Workout for a Lean Body After 50, Trainer Says

Over 50 is not too late to sculpt your dream body.
FACT CHECKED BY Alexa Mellardo

No matter what age you may be, a goal to get lean requires three things: maintaining a healthy diet that's high in lean protein and plenty of vegetables, performing regular strength training, and getting in aerobic activity. If you've reached the age of 50, however, losing fat and getting lean can be challenging—especially if you haven't been very active throughout your 30s and 40s. It's not fair, but there's a good explanation. You lose lean muscle mass as you get older if you don't do anything to build and maintain it, which leads to your metabolism slowing down. Don't despair, though, because we've come up with the #1 workout to achieve a lean body after 50.

It's very common for people who have hit middle age to complain about how their metabolism isn't what it used to be as they get older. It's not just because they're aging—the reason is they have not been consistently active and maintaining the healthy habits they kept when they were younger.

Because of the natural metabolic changes that come with age, you want to start living a healthy lifestyle as early in life as you can. If you didn't start already, it's not too late to achieve a lean physique. If you start to train the right way, you can make it happen. The best way to do so is to make strength training a priority. This form of exercise will help build muscle, elevate your metabolism, and burn more calories than steady-state aerobic work.

You can achieve a lean body after 50 with this workout below. Simply weave it into your fitness routine, and get going! Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Goblet Squat

woman demonstrates goblet squat for those who want to get a lean body after 50

Grab yourself a dumbbell, and hold it with both hands underneath the handle, as demonstrated in the picture above. Keep your torso as upright as you can, push your hips back, and squat down to where your hips are parallel to the floor. Drive through your heels and stand back up, flexing your glutes and quads to finish. Aim for 3 to 4 sets of 10 to 12 reps.

Related: Get Rid Of Bat Wings With This 10-Minute Daily Workout

Lat Pulldowns

mature woman doing lat pulldown in gym

Grip the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down towards your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top by letting your shoulder blades come up before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.

Related: Shrink Belly Fat Faster With These Walking Workouts, Trainer Says


woman doing pushup on mat

Get into a plank position with your body in a completely straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the floor. Then, push yourself back up, flexing your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 reps.

Keep in mind that if you don't have the strength yet to perform a full pushup, you can start on an incline.

Dumbbell Walking Lunges

mature woman doing dumbbell walking lunges, get a lean body after 50

Start this exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Perform 3 to 4 sets of 8 to 10 reps for each leg.

Dumbbell Hammer Curls

man demonstrating how to do a dumbbell hammer curl, get a lean body after 50

Grab a pair of dumbbells with both hands facing each other in a neutral grip, as demonstrated in the picture above. Keeping your shoulders pulled back, curl the weight up, flexing your forearms and biceps the entire time. Squeeze hard at the top, then resist on the way down. Complete 3 to 4 sets of 13 to 15 reps.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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