In fact, fitness is all ages, as long as you want to start, you can do it at any time. And fitness exercises can help us strengthen our body, improve immunity, and slow down the attack of aging. When it comes to fitness training, we only need to master a good degree and do scientific fitness, and we can reap the benefits of time.

Whether you’re in your 40s, 50s, or 60s, you can get fit. When it comes to fitness, choose a strength training program that suits you and stick to it for enough time, you can build muscle lines.
So, how should a 50-year-old man arrange a fitness program in order to build muscle?

First lose fat and then gain muscle, more suitable for men in the age of 50. If your body fat percentage is excessive, fat people, you need to do more aerobic exercise to increase calorie consumption, promote body fat percentage decline, in order to slowly slim down.
People who do not have a fitness foundation can start from low-intensity exercise, such as walking, jogging, aerobics, square dance, tai chi are good fitness projects, maintain more than 4 times a week exercise frequency, you can gradually strengthen the heart and lung function, improve your physical endurance, athletic ability will gradually strengthen.

Stick to fitness for more than 3 months, your body will be significantly slimmer, waist circumference will be significantly thinner. At this time, you can gradually increase the intensity of exercise according to your own state, choose a movement with higher fat burning efficiency, or add strength training to improve the efficiency of fat burning and shaping, and carve a more beautiful body curve.
Strength training can start with free equipment, choose compound actions for exercise, mainly for the body’s big muscle group training, so that the big muscle group to drive the development of small muscle group, improve muscle building efficiency, so that you build a strong muscle figure.

If you want to develop a broad shoulder, good-looking inverted triangle figure, you need to join the pull-up, barbell press, dumbbell rowing, hard pull, side lift and other actions for training, if you want to develop developed lower limbs, you need to do more squat, split leg squat, goat lift, leg clamp and other training.
Every time you train, you don’t need to abuse the whole body muscle group, you can arrange 2-3 muscle group training, and arrange other muscle groups for training the next day, so that the target muscle group takes turns to rest, muscles will grow rapidly, muscle building efficiency will improve.

At the beginning of strength training, we can start with bare hands or the lightest weight of the weight, the main active movement standard track, so that the muscles have a normal posture memory, and then carry out heavy weight training at this time to stimulate muscle growth, in order to avoid muscle strain.
Fitness training needs to be gradual, especially when carrying out weight training, we must test our weight level for each movement, choose the weight that suits us, rather than blindly pursuing heavy weight training, and eventually lead to muscle strain.