4-Day Strength & Conditioning Routine for Men in Their 50s: Build Power, Cardio, and Recovery
Gentlemen, if you’re looking for strength training for men over 50, you’re in the right place! If you’ve got a hectic work schedule and are starting to feel your age but looking for ways to stick it old father time, then we’re in the same boat. I’ve crafted a pretty solid 4 days a week training routine that puts a real emphasis on strength and conditioning plus cardio while maximizing recovery. This is my current training program. Take this out for the next 6-8 weeks and then switch it up to keep the adaptation coming.
This strength training for men over 50 program blends heavy-duty strength work, heart-pumping cardio, and recovery that’s practically a spa day (minus the cucumber water, unless you’re in to that sort of thing). It’s designed to build muscle, boost endurance, and give you enough downtime to dodge burnout while still crushing it.
This can work as your blueprint for staying rugged and functionally fit. Whether you’re slinging kettlebells, sprinting barefoot on the beach, or chilling in an infrared sauna, this routine keeps it varied and fun. Let’s get after it!
MONDAY (S&C Day 1)
Warm up:
-100 Jumping Jacks
-Active stretching 10+10 of each:
Alternating Standing Knee Hugs, Alternating Shadow Hacky Sack, Alternating Standing Quad Stretch, Front Kicks
-20 Side-to-Side runs 5 yards right to left.
-Worlds Greatest Stretch 10 per Side
-10 Downward Dogs into Cobra
-20 Deep Knee Bends + 20 Push Ups x 3 rounds
Pre-Fatigue:
-Dumbbell Man Makers with Ring Rows @ 45degrees 10/8/6/4/2
The Work:
-One Arm Kettlebell Clean and Press + Box Step Ups 10+10 x 3 rounds (one set every 2 minutes)
NOTE: Perform one set of each drill every two minutes, right side clean & press, left side clean & press, right side box step up, left side box step up, etc.
Finish:
-Battle Ropes with Tricep Extensions :30s work / :15s rest 4 rounds
-Planks with Shoulder Bridges :30s work / :15s rest 4 rounds
-Mace Swings with Standing Barbell Twists :30s work / :15s rest 2 rounds
Recovery work:
-20 minutes red light therapy + 4 minute cold shower
TUESDAY (Cardio Day 1)
Pick an activity that is moderate intensity, slightly challenging activity that will support recovery from the day before and put your heart to work.
Examples:
easy jog, walk or light ruck for 5k
swim for 30 minutes (in the ocean or a lake if you can)
easy 10k bike ride
Recovery work:
-20 minutes red light therapy + 4 minute cold shower
WEDNESDAY (rest)
Get in some recovery work:
-45 minutes Infrared Sauna + 4 minute cold shower
THURSDAY (S&C Day 2)
Warm up:
-100 Jumping Jacks
-Active stretching 10+10 of each:
Alternating Standing Knee Hugs, Alternating Shadow Hacky Sack, Alternating Standing Quad Stretch, Front Kicks
-20 Side-to-Side runs 10 yards
-Worlds Greatest Stretch 10 per Side
-10 Downward Dogs into Cobra
-20 Deep Knee Bends + 20 Push Ups x 3 rounds
Pre-Fatigue:
-Squat Jacks with 8-Count Body Builders 12/10/8/6/4
The Work:
-One Arm Kettlebell Squat Thrusters + Kettlebell Snatch 10+10 x 3 rounds (one set every 2 minutes)
NOTE: Perform one set of each drill every two minutes, right side squat thruster, left side squat thruster, right side snatch, left side snatch, etc.
Finish:
-Skull Crushers + DB Culrs :30s work / :15s rest 4 rounds
-Planks with Shoulder Bridges :30s work / :15s rest 4 rounds
-Mace Swings with Standing Barbell Twists :30s work / :15s rest 2 rounds
Recovery work:
-20 minutes red light therapy + 4 minute cold shower
FRIDAY (rest day)
On Friday’s it’s personal care day. Might involve NAD+ treatment, chiropractic adjustment, cupping or acupuncture, cryotherapy and/or massage.
SATURDAY (Cardio Day 2)
This one we’re going to push the body. I like to run barefoot on the beach on Saturdays. I’ll mix it up with jogging and sprint work but I’ve also been known to get in a nice long ruck or do calisthenics in the surf follow up by an ocean swim or some combo of all of these.
Recovery work:
-20 minutes red light therapy + 4 minute cold shower
SUNDAY (rest day)
Get in some recovery work:
-45 minutes Infrared Sauna + 4 minute cold shower
Wrap Up: Strength Training For Men Over 50
So there you have it, guys—strength training for men over 50. My 4-day-a-week strength and conditioning routine that’s got everything you need to stay jacked, energized, and ready to tackle life in your 50s like a total boss. From pumping iron to pounding the pavement (or sand), plus those sweet recovery sessions that make you feel like you’ve cheated aging, this plan’s got your back. Give it a solid 6-8 weeks, track your progress, and then remix it to keep things fresh.
You’re not just working out—you’re building a stronger, sharper, and downright livelier version of yourself. So grab the kettlebells by the horn, hit the beach, and stick it to father time.
Here’s to crushing it in what’s left of 2025 and beyond!
