I’ve spent my entire career as a personal trainer working with men over the age of 50 and the same patterns pop up over and over. Your body doesn’t suddenly fail when you hit 50, but the changes that were happening quietly in your 40s start to become impossible to ignore. Fortunately, you can combat this with some smart training—and it doesn’t mean flogging yourself. Read on to discover my seven-move standing workout that’s a perfect fit for men who want to maintain muscle, keep off fat, and achieve a great level of overall fitness.
The Biggest Fitness Challenges You Face
Shutterstock
The pace of muscle loss increases up to 1% per year if we don’t work against it. Power drops even quicker at double the rate of muscle loss, which is why it can suddenly feel like a challenge getting up from a deep sofa.
Recovery takes longer than it used to. That intense workout you’d bounce back from in a day now leaves you sore for three or four. Balance becomes less reliable as your inner ear, vision processing, and proprioception (your body’s ability to know where it is in space) become less accurate.
Testosterone drops around 1% per year after 30, making it harder to build muscle and easier to put on fat, especially around your midsection. The real problem isn’t any single change—it’s that men adapt to these shifts so gradually they don’t notice until something forces the issue.
Why Standing Exercises Work Better for You
Shutterstock
Standing exercises train your body the way you actually use it. You stand, walk, bend down and pick things up, reach overhead, turn around. Training in the positions you live in makes you stronger where it matters.
They work multiple muscle groups at once, improve balance naturally, and work your core without a single sit-up. They’re easier on your joints than floor-based exercises and create compression through your skeleton that helps maintain bone density—critical after 50.
You can progress them infinitely by adjusting weight, tempo, or range of motion. And they take less time because you’re training your whole body with each movement.
7 Standing Exercises Men 50+ Should Do Daily
Goblet Squat
This works for men over 50 because it builds leg strength in a pattern you use constantly—sitting down and standing up. The weight held at your chest counterbalances you, making it easier to keep good form than a back squat. It strengthens your quads, glutes, hamstrings, and core while improving hip and ankle mobility.
How to do it:
- Hold a dumbbell or kettlebell at chest height with both hands, keeping your elbows pointing down
- Stand with feet slightly wider than hip-width, toes turned out slightly
- Push your hips back and bend your knees to lower down, keeping your chest up and the weight close to your body
- Your elbows should travel between your knees as you descend
- Lower until your thighs are parallel to the floor or as low as you can go while keeping your heels down and chest up
- Drive through your whole foot to stand back up, squeezing your glutes at the top
Don’t:
- Let your knees cave inward—keep them tracking over your toes
- Round your back or let your chest drop forward
- Rise up onto your toes—your weight should stay in your midfoot and heels
- Rush the movement—control matters more than speed
Make it easier: Hold a lighter weight or no weight at all, reduce the depth (don’t go as low), or hold onto something stable for balance.
Make it harder: Use a heavier weight, pause at the bottom for 2-3 seconds, or slow down the lowering phase to 3-4 seconds.
Romanian Deadlift
This targets your posterior chain—hamstrings, glutes, and lower back—which are typically weak in men over 50 from years of sitting. It teaches the hip hinge pattern that protects your back when you bend down to pick things up. Strong hamstrings and glutes improve posture and reduce lower back pain.
How to do it:
- Stand holding dumbbells in front of your thighs, feet hip-width apart
- Keep a slight bend in your knees and your shoulders pulled back
- Push your hips backward while lowering the weights down the front of your legs, keeping them close to your body
- Your back should stay flat, not rounded
- You should feel a stretch in your hamstrings
- Lower until you feel that stretch (usually around knee height)
- Drive your hips forward to stand back up, squeezing your glutes hard at the top
Don’t:
- Round your back—keep your spine neutral throughout
- Bend your knees too much—this isn’t a squat
- Let the weights drift away from your body
- Shrug your shoulders up towards your ears
Make it easier: Use lighter weights, reduce the range of motion (don’t go as low), or do single-leg variations with one hand on a wall for balance to reduce the load.
Make it harder: Use heavier weights, pause for 2 seconds at the bottom stretch, or stand on a small platform to increase the range of motion.
Standing Shoulder Press
Overhead pressing builds shoulder strength you need for reaching high shelves, lifting things overhead, and maintaining shoulder health. Standing forces your core to work hard to keep you stable while your arms move overhead. It strengthens shoulders, upper chest, triceps, and core simultaneously.
How to do it:
- Hold dumbbells at shoulder height, palms facing forward
- Stand with feet hip-width apart, knees slightly bent
- Brace your core like someone is about to punch you in the stomach
- Press both weights straight up overhead until your arms are fully extended but not locked out
- Your biceps should end up next to your ears
- Lower the weights back to shoulder height with control
Don’t:
- Arch your lower back as you press up—keep your core tight
- Let your ribs flare out
- Press the weights forward—they should go straight up
- Hold your breath—exhale as you press up
Make it easier: Use lighter weights, do an alternating press (one arm at a time), or do a slight push press where you use a small knee bend to help drive the weight up.
Make it harder: Use heavier weights, pause at the top for 2 seconds, or do a single-arm press which dramatically increases core demand.
Reverse Lunge
Lunges build single-leg strength and balance simultaneously. The reverse variation (stepping backward) is easier on the knees than forward lunges because there’s less forward knee travel. This exercise strengthens legs individually, exposing and fixing any strength imbalances between sides. It improves balance and coordination while building functional leg strength.
How to do it:
- Stand tall with feet hip-width apart
- You can hold dumbbells at your sides or keep hands on hips
- Step one foot straight back, landing on the ball of that foot
- Lower your back knee down towards the floor until both knees are bent at roughly 90 degrees
- Your front knee should stay directly over your ankle
- Push through your front foot to step back to standing
- Complete all reps on one side before switching
Don’t:
- Let your front knee cave inward—keep it aligned with your toes
- Lean your torso forward—stay upright
- Let your front knee shoot forward past your toes
- Rush—step back with control and stand up with control
Make it easier: Hold onto something for balance, reduce the depth (don’t lower as far), or do a split squat where your back foot stays in position rather than stepping.
Make it harder: Hold dumbbells, increase the depth, or add a knee drive at the top where you drive your back knee up to hip height before stepping back down.
Standing Row
Rows strengthen your upper back, which improves posture and counteracts years of sitting and forward shoulder positions. A strong upper back supports shoulder health and reduces neck tension. Standing rows work your back, rear shoulders, biceps, and core while training balance.
How to do it:
- Hold a dumbbell in one hand, hinge forward at your hips with a flat back, and place your other hand on a bench or chair for support
- Let the weighted arm hang straight down
- Pull your elbow back and up, driving it towards your hip, keeping the dumbbell close to your body
- Your shoulder blade should squeeze in towards your spine
- Lower with control
- Complete all reps before switching sides
Don’t:
- Rotate your torso as you pull—keep your shoulders square
- Shrug your shoulders up towards your ear
- Use momentum—control the weight throughout
- Round your back—keep it flat
Make it easier: Use a lighter weight or reduce the range of motion.
Make it harder: Use a heavier weight, pause at the top for 2 seconds, or do bent-over rows with both arms simultaneously which removes the stability of having one hand supported.
Standing Bicep Curl to Overhead Press
This combination exercise works your biceps, shoulders, and core in one movement. It’s time-efficient and trains your body to coordinate upper body movements while standing stable. The transition from curl to press requires core stability and teaches smooth movement patterns.
How to do it:
- Stand holding dumbbells at your sides, palms facing forward
- Curl both weights up to shoulder height, keeping your elbows close to your body
- At the top of the curl, rotate your palms to face forward and press the weights overhead until your arms are fully extended
- Lower the weights back to shoulder height, rotate your palms back in, and lower the weights down to your sides
Don’t:
- Rock your body to swing the weights up during the curl
- Let your elbows flare out to the sides
- Arch your back during the overhead press
- Rush through the transitions—move smoothly from curl to press to lower
Make it easier: Use lighter weights, do the curl and press as separate exercises with a pause between them, or alternate arms.
Make it harder: Use heavier weights, slow down each phase to 3 seconds, or add a pause at each position (bottom, shoulder height, overhead).
Standing Wood Chop
This rotational exercise strengthens your core in a way that most exercises miss. It mimics real-life movements like putting luggage in an overhead bin or reaching across your body. It builds rotational strength and power while improving balance and coordination. Your obliques, shoulders, and legs all work together.
How to do it:
- Hold one dumbbell with both hands
- Stand with feet wider than hip-width
- Start with the weight outside your right hip, knees slightly bent
- Rotate and lift the weight diagonally across your body, ending above your left shoulder
- Your feet can pivot—your back heel should lift as you rotate
- Reverse the movement with control back to the starting position
- Complete all reps on one side before switching
Don’t:
- Just move your arms—rotate your entire torso
- Round your back—keep your spine neutral as you rotate
- Rush the movement—control throughout
- Hold your breath—exhale as you lift and chop
Make it easier: Use a lighter weight, reduce the range of motion (don’t reach as high), or move slower to focus on control.
Make it harder: Use a heavier weight, increase the speed (power), or hold the end position for 2 seconds before returning.
How Often You Should Do These Exercises
Shutterstock
Don’t train daily. Your muscles need recovery time to adapt and grow stronger. Three to four days per week is optimal for men over 50.
A simple weekly structure: Monday, Wednesday, Friday. This gives you a rest day between sessions for recovery.
For each exercise, start with 2-3 sets of 8-12 repetitions. Rest 60-90 seconds between sets. The last 2-3 reps of each set should feel challenging but not impossible.
Your first two weeks, use lighter weights to learn the movements properly. Form matters more than load initially. After two weeks, if 12 reps feels easy, increase the weight by the smallest increment available (usually 2-5 pounds per dumbbell).
Each session should take 30-40 minutes including a brief warm-up. Warm up with 5 minutes of light movement—walking, arm circles, bodyweight squats. This isn’t optional. Cold muscles and joints are injury-prone muscles and joints.
Listen to your body. Some soreness 24-48 hours after training is normal. Sharp pain during an exercise is not—stop and reassess your form or reduce the weight.
Results You Can Expect
Shutterstock
After 30 days, you won’t look dramatically different in the mirror, but you’ll feel different. Movements that felt awkward initially now feel natural. You’ll notice you can get out of chairs more easily, bend down without your back complaining, and you won’t get as winded going up stairs.
Your balance will noticeably improve. That split-second hesitation before you turn around or step over something starts to disappear. Sleep typically improves—you’ll likely fall asleep faster and wake feeling more rested.
After 60 days, you’ll see visible changes. Your shoulders will look broader, your arms more defined. You’ll have lost fat around your midsection (assuming your diet is reasonable—you can’t out-train a poor diet). Your posture will be better without consciously thinking about it.
Strength gains will be significant. You’ll likely have increased your working weights by 20-30% across most exercises. This isn’t just gym strength—you’ll notice it carrying shopping, moving furniture, or playing with grandchildren.
Joint pain often decreases. Men frequently report that knee discomfort, lower back stiffness, and shoulder issues improve or disappear entirely.
The most important change is habit formation. After 60 days of consistent training, it becomes part of your routine rather than something you force yourself to do.
What you won’t achieve in 60 days: massive muscle gain (that takes months to years), six-pack abs (unless you were already lean), or perfect form on every exercise (technique refinement is ongoing).
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
