The Best Exercises for Midlifers – official!

AS YOU GET older, your body changes. Some of the things you could perform before are now more difficult. It is typical to have changes in flexibility, muscular strength, bone density, and recovery time following an injury.

Because of these changes, adapting your fitness routine when you turn 50 is a good idea. Ensure you have enough flexibility and range of motion to use the appropriate form when doing anything. Once you're comfortable, gradually increase the weight and repetitions to verify you can bear the new tension.


Leg extension machine

This exercise equipment requires you to sit and extend your legs up and out with resistance in front of your ankles. This helps to develop your quadriceps muscles. However, for persons over 50, this causes extra stress on the kneecap area, resulting in significant wear and tear.

Pull-ups or pull-downs from behind the neck

Behind-the-neck pull-downs require pulling a bar behind your head to train your back and biceps. They utilise a machine that requires you to bend forward and pull down on a bar behind your neck. Behind-the-neck pull-ups involve lifting oneself to a stationary bar behind your neck. These workouts place a lot of stress on the front of your shoulders, leading to problems. Try pull-downs or pull-ups in front of your neck rather than behind it.

Overhead Presses

These are shoulder workouts in which you hoist weights directly above your head. They can put a lot of stress on your shoulders and rotator cuff. Rotator cuff injuries are frequent in adults over 50, so consider replacing another workout.

Heavy Weights

Lifting weights is an excellent technique to increase muscle strength, but when you're over 50, there's no need to push yourself too hard. Try a slightly lighter weight with which you can safely perform 10 to 12 reps.

The Sit Up

The sit-up can exert compressive stress on the spine of more than 730 pounds. The National Institute of Occupational Safety and Health has banned repetitive loading above this level in the workplace.

Back Extensions

Back extensions on a Roman chair are among the most common exercises for strengthening the lower back. It will work the muscles in the lower back but also put around 890 pounds of compression on the spine. 


Like Back Extensions, this exercise puts too much compressive stress on the spine. Instead of back extensions and Superman movements, consider a trunk extension workout with a stability ball or Bird Dog. 


As you age, consider these workouts instead to maintain yourself healthy and fit:


Walking outside or using a treadmill and getting in your daily steps are excellent approaches to exercise after age 50. It increases your heart rate and improves your endurance and strength.


In water, gravity is essentially non-existent, enabling you to move innovatively. Kun-Aqua is the antithesis of Aquarobics. It is a mindful practice using slow rhythmic movements that provide progressive muscle mass gains and body fat loss, particularly visceral fat. Exercising in water offers natural resistance in all directions, comparable to wearing weights all over the body.

Strength Training

Also known as resistance training, it differs from aerobic exercises like running, cycling, and walking. Free weights, medicine balls, resistance bands and bodyweight workouts like push-ups, squats, and yoga. Resistance training forces you to tense your muscles to raise a heavy object against gravity's pull.


Every midlifer should own a JUMPGA rebounder – bouncing is exercising against gravity, strengthening the muscles, bones, heart, and lungs. It also alleviates up to 80% of the pressure on the joints. Rebounding produces molecular changes in the muscle, similar to going for a long run and lifting weights; thus, it provides the same fitness benefits of prolonged endurance training but in much less time.

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Even for a SUPER-A, staying motivated to exercise can be challenging physically and psychologically. So please sign-up to my newsletter for my latest blogs, workshops and retreats.
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