If you’re over 50 and haven’t exercised in a while, getting started again can feel intimidating. The good news? You don’t need a gym membership or intense workouts to start feeling better, stronger, and more energized. In fact, the best exercises for men over 50 are often the simplest — especially when you're just getting back into the groove.
This guide outlines a practical 30-day plan: 15 minutes of gentle movement + 15 minutes of stretching per day. It’s the perfect way to ease back into fitness without stressing your joints or risking injury.
Why Men Over 50 Should Start Slow
Your body has changed since your 20s and 30s. Muscles may be tighter, joints a bit stiffer, and recovery a little slower. That’s totally normal.
The key is to rebuild your foundation first — restoring balance, mobility, and functional strength before adding resistance or cardio.
By starting with low-impact movements and controlled stretching, you’ll:
- Improve flexibility and range of motion
- Increase blood flow and joint health
- Reignite muscle memory
- Alleviate next-day soreness
- Build consistency and confidence
- Reduce your risk of injury
🔥Part 1: Warm Up
Warming up is the most overlooked part of a workout. Followed closely by stretching, which we'll cover below. Warming up gets your blood flowing and raises your heart rate a bit. It helps your mind focus on the next 30 minutes and gets your body ready. Start at the top and work your way down.
- Slowly and gently move your head in circles first one way and then another. A few revolutions each way.
- Shoulders- move your shoulders backward a few revolutions, then forward.
- Spread your legs a bit wider than shoulder width and turn side to side. Be sure to pivot the opposite foot. Ex- when turning left, lift your right foot on your toes on a pivot to avoid calf and/ot achiiles issues.
- Bend down and put your hands on your knees. Move your knees in a circular motion to one side for 5 or 6 revolutions. Then to the other.
- Move one foot up on your toes and move it in a circular motion. Again, 5 revolutions on one foot, then 5 on the other.
🔹 Part 2: 15 Minutes of Easy Movement
The best exercises for men over 50 are those that you can build on and don't cause injury to joints. These bodyweight exercises are joint-friendly and require no equipment. Repeat the circuit 2–3 times, depending on your pace.
- March in Place – 2 minutes
Loosen your hips and get your heart rate up by gently lifting knees and swinging arms.
Tip - when starting your routine, lift your knees to a comfortable height. Gradually increase it over time. - Wall Push-Ups – 10–15 reps
Stand arm’s length from a wall, lean in, and push back. Great for chest, shoulders, and arms.
Tip - start with your feet just 2 to 3 feet from the wall. Increase the distance from the wall as you get stronger
3. Squats – 10–12 reps
Squat and raise arms out in front.
Tip - if you need a chair by your side for balance or to alleviate knee pain, do it. If you need a chair on either side, that's fine. Strengthening your glutes, hamstrings, and quads will support your knees more and reduce knee pain. You will not need a chair for support as you build leg strength.
4. Standing Knee Raises – 10 each leg
Hold onto a countertop or chair for balance. Lift one knee at a time. Strengthens core and improves balance.
Tip - after a week or so, while still having a chair by your side, try it without using the chair. If that works, it means you are improving your balance.
🔹 Part 2: 15 Minutes of Simple Stretching
Stretching helps with flexibility, recovery, and joint comfort — especially important as we age.
- Neck Tilts and Rolls – Loosen tension and improve range of motion
- Shoulder Rolls – Forward and backward to ease stiffness
- Hamstring Stretch – One foot forward, bend at hips
- Calf Stretch at Wall – Press heel down as you lean in
- Side Reach Overhead – Open up your sides and back
- Seated Forward Bend – Stretch spine and back of legs
- Cat-Cow Stretch (on hands and knees) – Keeps the spine limber
Hold each stretch for about 30 seconds. Breathe deeply and relax into each movement.
More Energy = More Moments
Feel sharper, sleep better—and share the vitality with someone you love. Our 4-Day Sampler is designed to help men 50+ boost energy, sharpen focus, sleep better, and feel more alive—without the crash.
Stick With It for 30 Days
This routine may feel simple, but if you stay consistent for 30 days, you’ll notice:
- Better mobility
- Less joint stiffness
- Improved posture
- A natural increase in energy
- Greater confidence in your body’s abilities
From here, you’ll be ready to take the next step — whether that’s light resistance training, swimming, biking, or joining a gym. You'll be ready for a whole new set of best exercises for men over 50!
If you feel that you don't need this body preparation routine, check out a more advanced starter workout.
Final Thoughts
The best time to get back in shape was yesterday. The next best time? Today.
There’s no need for extreme workouts or punishing routines. Just start with 30 minutes a day, honor your body, and stay consistent. You’ll be amazed at what’s possible in just a month.
This is your reboot. This is your time.
To learn more about our focus and mission, visit My Vitality Reboot.
Beneve makes absolutely no medical claims with regards to our products, or individual ingredients.
Disclaimer: MyVitalityReboot.com does earn a commission from Beneve purchases made through links on this site — at no extra cost to you.
This enables us to continue providing high-quality content on health and vitality for men over 50.