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Thursday, 13th March 2025
Once you hit 50, your body starts going through some serious changes. Muscle loss (sarcopenia) speeds up, metabolism slows down, and energy levels take a hit. You might wake up feeling sluggish, unmotivated, or even hesitant to work out because you feel weaker than before.
But here’s the truth: this weakness is a sign that you need to train more, not less. If you’re struggling to do even a few push-ups, that’s a wake-up call—not a reason to quit. The good news? Strength training can reverse muscle loss, increase energy, and help you feel younger, leaner, and stronger.
No matter where you are right now, you can start with what you have. Even if that means just 3-4 push-ups or lifting light weights, you will improve over time. The key is consistency, progression, and patience.
This plan is designed to ease you into strength training, progressively building muscle and endurance. Whether you're starting from zero or have some experience, follow this structured plan to get results.
Goal: Get your body used to strength training without injury.
Workout Routine (3 Days a Week)Progression Tip: If push-ups are too hard, start with knee push-ups or wall push-ups. Increase reps weekly.
Goal: Increase strength and introduce weights.
Workout Routine (3-4 Days a Week)Progression Tip: Increase weight slightly every 1-2 weeks. Focus on form and controlled movements.
Goal: Lift heavier, get stronger, and build muscle definition.
Workout Routine (4 Days a Week)Progression Tip: Add more weight or reps each week. Aim to train 4 days a week consistently.
Goal: Refine strength, increase muscle mass, and look lean.
At this stage, you’ll be much stronger than when you started. You can now increase training intensity, add more weight, and train specific muscle groups for muscle definition.
Workout Routine (4-5 Days a Week)Key Focus: Push heavier, aim for 8-12 reps per set, and progressively overload your muscles.
Starting over 50 doesn’t mean you’re past your prime—it means you have a golden opportunity to get stronger and healthier than ever. Every rep, every set, and every workout builds you up.
Even if you can only do a few push-ups today, keep going. Within months, you’ll be lifting, looking leaner, and feeling incredible.
Stay consistent, train smart, and you’ll prove that age is just a number.