Bodybuilding Over 50 Workout Routine Free Pdf Download (2023)

Bodybuilding Over 50 Workout Routine Free Pdf:

There can be many reasons why people give up their dream of bodybuilding after turning 50 such as family matters, not being able to buy highly expensive bodybuilding guides, not being able to meet the body’s nutrition and vitamins, etc.

But if you want expensive guides, you can take YouTube free workout guides and save them on your mobile and we have also found the best workout guide for you “Bodybuilding Over 50 Workout Routine Free PDF”.

This workout guide Many people have added it to their workout routine and they all got very good results.

And you are not the only one who has faced all these problems in achieving his dreams.

So further everything depends on you and age is just a number. So read this article till the end

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PDF NameBodybuilding Over 50 Workout Routine PDF
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Bodybuilding Over 50 a Workout Routine Free PDF

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Bodybuilding Over 50 Workout Routine Free Pdf

How to Bodybuilding Over 50 Workout Routine PDF Free Download

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Common Mistakes while Workout over 50

There are some common mistakes that you will make during the working out and if you are in your 30s or 60s+ then these small mistakes give you lots of injury and destroy your bodybuilding dream in moments.

So, we try to avoid these common mistakes while working out:

Ignoring Age-Appropriate Training Techniques

It’s essential to consider your age when working out. Avoid exercises that could strain your joints.

Opt for low-impact options like swimming, yoga, or walking to protect your body.

Steering Clear of Max Reps

While lifting heavy weights can be beneficial, pushing for maximum repetitions may lead to overexertion and potential injuries.

Focus on controlled, moderate lifting to steadily build strength.

Balancing Push and Pull Movements

Neglecting muscle balance can result in posture issues and potential injuries.

Ensure your routine includes exercises for both pushing (chest, shoulders, triceps) and pulling (back, biceps) muscles to maintain overall strength.

Prioritizing Cardiovascular Health

Activities like brisk walking, cycling, or swimming are crucial for maintaining overall fitness and a healthy heart.

Engage in cardiovascular exercises regularly to sustain stamina and promote heart health. [Bodybuilding Over 50 Workout Routine Free Pdf]

Avoiding Excessive Volume for One Body Part

Overloading a specific body part with high volume can lead to strain or injury.

Distribute your efforts evenly across muscle groups to promote balanced strength and prevent overuse injuries.

Neglecting Flexibility and Mobility

As you age, flexibility becomes increasingly important.

Regularly incorporate stretching and mobility exercises to improve joint health and reduce the risk of stiffness or discomfort.

Skipping Warm-ups and Cool-downs

Rushing through your workout without proper warm-ups and cool-downs can increase the risk of muscle strains and other injuries.

Dedicate time to gentle stretches and movements before and after your workout.

Failing to Listen to Your Body

Pay close attention to your body’s signals.

If you experience pain (other than typical muscle soreness), discomfort, or unusual fatigue, it’s crucial to modify or stop the exercise to prevent potential harm.

What is the benefits of Bodybuilding over 50?

Here is the benefits of Bodybuilding for Men and Women whose is over 50.

  1. Increased Strength and Muscle Mass:
    • Increasing muscular mass and strength through bodybuilding can enhance general physical functionality and make daily tasks easier.
  2. Improved Bone Density:
    • Weight-bearing exercises like bodybuilding can help increase bone density, reducing the risk of osteoporosis and fractures.
  3. Enhanced Metabolism:
    • Building lean muscle through bodybuilding can boost your metabolism, making it easier to maintain a healthy weight and manage body fat.
  4. Better Joint Health:
    • Strengthening the muscles around joints can provide better support and stability, reducing the risk of joint-related issues and pain.
  5. Increased Energy Levels:
    • Regular exercise, including bodybuilding, can lead to improved energy levels and a greater sense of vitality.
  6. Improved Posture and Balance:
    • Bodybuilding helps develop core strength and overall muscular balance, which can contribute to better posture and stability.
  7. Enhanced Cognitive Health:
    • Exercise, including bodybuilding, has been linked to improved cognitive function and a reduced risk of cognitive decline. [Bodybuilding Over 50 Workout Routine Free Pdf]
  8. Stress Reduction and Mood Enhancement:
    • Physical activity stimulates the release of endorphins, which can help alleviate stress and improve mood. [Bodybuilding Over 50 Workout Routine Free Pdf]
  9. Boosted Confidence and Body Image:
    • Achieving physical fitness goals through bodybuilding can lead to increased self-confidence and a more positive body image.
  10. Improved Heart Health:
    • Regular exercise, including bodybuilding, can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
  11. Better Insulin Sensitivity:
    • Resistance training, a component of bodybuilding, can enhance insulin sensitivity, which is important for blood sugar regulation.
  12. Social Participation and the Community:
    • Activities related to bodybuilding might present chances for social connection, which is good for your mental and emotional health.
  13. Longevity and Quality of Life:
    • A longer, healthier lifespan has been linked to regular exercise, including bodybuilding.
  14. Disease Prevention:
    • Engaging in regular exercise can reduce the risk of various chronic diseases, including certain types of cancer, diabetes, and cardiovascular conditions.
  15. Independence and Functional Fitness:
    • Maintaining strength and mobility through bodybuilding can contribute to a higher level of independence in daily activities. [Bodybuilding Over 50 Workout Routine Free Pdf]

Bodybuilding Over 50 Workout Routine

Here is the overview of the Bodybuilding Over 50 Workout Routine:

Monday: Chest and Abs

  • Chest:
    1. Barbell Bench Press – 4 sets x 8-10 reps
    2. Dumbbell Flyes – 3 sets x 10-12 reps
    3. Incline Dumbbell Press – 3 sets x 10 reps
    4. Chest Dips – 3 sets x 10 reps
  • Abs:
    1. Plank – 3 sets x 45-60 seconds
    2. Russian Twists – 3 sets x 15 reps (each side)
    3. Leg Raises – 3 sets x 12 reps

Tuesday: Back

  • Back:
    1. Pull-Ups or Lat Pulldowns – 4 sets x 8-10 reps
    2. Barbell Rows – 3 sets x 10 reps
    3. Seated Cable Rows – 3 sets x 12 reps
    4. Deadlifts (if comfortable and trained for it) – 3 sets x 8 reps

Wednesday: Rest

No workout on that day. [Bodybuilding Over 50 Workout Routine Free Pdf]

Thursday: Shoulders and Arms

  • Shoulders:
    1. Seated Dumbbell Press – 4 sets x 8-10 reps
    2. Lateral Raises – 3 sets x 12 reps
    3. Front Raises – 3 sets x 12 reps
    4. Upright Rows – 3 sets x 10 reps
  • Arms:
    • Superset (perform the exercises back to back):
      1. Bicep Curls – 3 sets x 10 reps
      2. Tricep Dips or Tricep Pushdowns – 3 sets x 10 reps

Friday: Legs and Abs

  • Legs:
    1. Squats – 4 sets x 8-10 reps
    2. Leg Press – 3 sets x 10-12 reps
    3. Lunges (each leg) – 3 sets x 12 reps
    4. Leg Curls – 3 sets x 12 reps
  • Abs:
    1. Plank – 3 sets x 45-60 seconds
    2. Russian Twists – 3 sets x 15 reps (each side)
    3. Leg Raises – 3 sets x 12 reps

Saturday: Rest

No workout on that day. [Bodybuilding Over 50 Workout Routine Free Pdf]

Sunday: Rest

No workout on that day.

Bodybuilding Over 50 Workout Routine Free Pdf


  • Warm up before each workout with light cardio for 5-10 minutes and some dynamic stretching.
  • Rest between sets should be about 60-90 seconds for hypertrophy (muscle growth) and strength training. Adjust rest times based on your goals.
  • Focus on proper form and technique for each exercise.
  • Listen to your body. If an exercise causes discomfort (other than regular muscle fatigue), stop and consult a professional.
  • Drink more water and maintain a balanced diet to support your workouts.

In the last, the question is how long will it take to see changes in our body, after checking a lot of reviews, we have come to know that at most within 3 months you will be able to see changes in your body physique.

In the end, I want to tell you that if you are about to start this workout, then you should definitely talk to your gym trainer or a professional fitness guide and take their advice because with their advice you will be able to do this.

You will know whether your body is capable of doing this workout or not. [Bodybuilding Over 50 Workout Routine Free Pdf]

Bodybuilding Over 50 Diet Routine

Here is the overview of the Bodybuilding Over 50 Diet Routine:

Meal 1: Breakfast

  • 3 whole eggs (or tofu scramble for vegetarians)
  • 1 cup cooked oatmeal
  • 1 small apple
  • 1 tablespoon almond butter

Meal 2: Snack

  • Greek yogurt (full-fat, plain) with a handful of mixed berries
  • Handful of almonds

Meal 3: Lunch

  • Grilled chicken breast or tofu (for vegetarians)
  • Quinoa or brown rice
  • Steamed broccoli and carrots
  • Mixed salad with olive oil and balsamic vinegar dressing

Meal 4: Pre-Workout

  • Whey protein shake with water or almond milk
  • Banana

Meal 5: Post-Workout

  • Baked salmon or tempeh (for vegetarians)
  • Sweet potato
  • Steamed asparagus

Meal 6: Dinner

  • Lean steak or lentils (for vegetarians)
  • Wild rice
  • Steamed green beans
  • Side salad with vinaigrette dressing

Meal 7: Snack (optional)

  • Cottage cheese (or dairy-free alternative)
  • Cherry tomatoes


Before starting this diet plan, you must consult your doctor once because he knows how much vitamins and nutrition you should take according to your body and age.

So after doing this, there will be no doubt in your mind that this diet plan will not have any effect on your body. [Bodybuilding Over 50 a Workout Routine Free Pdf]

Bodybuilding Over 50 Workout Routine Free Pdf

How Much Body rest is needed to recover muscles for over 50s?

You must have heard from your gym trainer and from many fitness professionals that as much as you work out, it is equally important for you to give rest to your body, whether you are 20 or over 50.

Therefore, this can also be a reason why you do not see good results in your body because when you work out too much in the gym, your muscles get broken and then those muscles also need time to recover.

That’s why many people do not get results even after working out. The muscles of our body recover when we sleep.

Now it comes to how much sleep we need. To recover the muscles of our body, we need 7 to 9 hours of sleep.

Here is the benefits of body rest after working out in the Gym:

Muscle Repair and Growth

When you sleep, your body kicks into high gear for repair and rejuvenation.

This is when it mends any damaged muscle tissues and even builds fresh muscle fibers, making your muscles stronger and more resilient.

Hormone Release

During those deep stages of slumber, your body produces growth hormone (HGH).

This hormone is a powerhouse when it comes to tissue repair, muscle growth, and overall recovery.

Your body can manufacture enough HGH if you make sure to get enough sleep.

Energy Restoration

The energy stores in your body are depleted during exercise. Sleep acts as a recharge, replenishing your glycogen stores.

This provides the energy you’ll need for your future workouts. [Bodybuilding Over 50 Workout Routine Free Pdf]

Cognitive Function and Coordination

Sleep is like a power-up for your brain. It’s vital for functions like concentration, focus, and decision-making.

When performing challenging or intense exercises, these are especially crucial for safe and productive training.

Immune System Support

Intense workouts can momentarily weaken your immune system. That’s where good sleep comes in.

Your immune system is boosted, which lowers your chance of being sick or contaminated.

Inflammation Reduction

Intense exercise can lead to a bit of muscle inflammation.

Quality sleep steps in to regulate this, promoting quicker recovery and reducing any associated discomfort. [Bodybuilding Over 50 Workout Routine Free Pdf]

Stress Reduction

Intense workouts, especially high-powered ones, can cause an uptick in stress hormones like cortisol.

The natural regulator of sleep helps your body recover from the physical strain of exercise.

Mental Well-being

Your emotional and mental well-being heavily depends on how well you sleep.

It aids in mood stabilization and may even lessen depressive or anxious symptoms, which are occasionally made worse by strenuous exercise.

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In conclusion, We are very happy that you have read this article completely and if you have read it completely then you must have understood that there is no age where we cannot do workouts, whether you are 25 years old or 50 years old, we have You get a workout, with its help you will clean your body a lot. If you face any difficulty or problem under our article, then you can comment us. Thank you.


How long does it take for a 50 year old man to build muscle?

If your age is above 50 then it will take only a few months to build muscles in your body.

How many times a week should a 50 year old man lift weights?

If you are above 50, how many times can you lift weights in a week? So you can lift weights two to three times a week, this will not cause any injury to your body muscles.

Can you really build muscle after 50?

Yes, it is absolutely possible to build muscle after the age of 50 with the right exercise regimen and nutrition.

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