Let’s face it, guys – after 50, time is like that one elusive sock from the laundry. You know it exists somewhere, but good luck trying to find it. And energy? Well, that’s usually reserved for the latest Netflix binge or scrolling through travel ads, imagining life as a retired millionaire. But what if I told you that there are only five exercises you need to get back in fighting shape? No gym memberships, no ridiculous amounts of equipment, just five simple movements. These exercises are designed to give you maximum bang for your buck and keep you functioning in the long game of life – think longevity, mobility, and a little less grunting every time you bend down.

Now, if you’re like many men over 50, you’ve probably noticed the side effects of a sedentary lifestyle creeping in. Sitting for hours at work or in front of the TV doesn’t just take a toll on your body - it affects your mind, too. Physically, a sedentary lifestyle leads to muscle loss, joint stiffness, weight gain, and increased risk of chronic diseases like heart disease and diabetes. Mentally, it’s linked to mood dips, cognitive decline, and even sleep disturbances. The good news? Getting active, especially through functional exercises, can reverse a lot of that damage. This simple 5-move workout is a great way to combat those effects, keeping you sharp, strong, and ready for whatever life throws your way.

What’s even better? These moves are chosen specifically to maintain your functional fitness. So, as we continue to age, everyday activities like lifting, reaching, and yes, even getting out of bed, won’t feel like scaling Mount Everest.

Let’s dive in, shall we?

Exercise 1: The Push-Up

Why?

Ah, the humble push-up – not just a throwback to your high school gym class, but one of the best full-body exercises. Push-ups target your chest, shoulders, triceps, and even your core. They improve upper-body strength, posture, and overall endurance, all while giving your joints a break from heavier loads.

How to Execute:

1. Start in a high plank position, hands slightly wider than shoulder-width apart, and your body forming a straight line from head to toe.

2. Lower your body until your chest almost touches the floor.

3. Push back up to the starting position.

Regression (Beginner):

Knees on the floor for a modified push-up. You’re still working the same muscles, just less intensity.

Progression (Advanced):

Elevate your feet on a bench or try clapping push-ups. Because who doesn’t like showing off a little? In need for a little more adventure and want to feel like a rock star? why not try the ‘Mike Tyson’ push up, see our bonus tip below for details.

Bonus Tip: Mike Tyson Push-Ups (Blastoff Push-Ups)

If you’re looking to really crank up your workout, consider swapping out the basic push up for Mike Tyson push-ups. Also known as the blast off push up, this explosive variation takes your push-up game to a whole new level. Here’s why it’s worth trying:

• Full-body workout: This move hits almost every major muscle in your body, including the chest, shoulders, triceps, lower traps, rotator cuffs, and quads.

• Increased heart rate and calorie burn: The rocking motion and momentum of this push-up increases muscle engagement, burning more calories and raising your heart rate faster.

• Improved posture: By strengthening your core and stabiliser muscles, this exercise helps improve your posture over time.

• Explosive power: The dynamic rocking motion adds an explosive element to the movement, challenging your strength and speed in a way that’s similar to plyometric training.

So, next time you feel ready to level up, throw a few Mike Tyson push-ups into your routine and feel the burn!

Exercise 2: The Squat & Press

Why?

This move hits multiple muscle groups at once, making it a true powerhouse. Not only are you working your quads, glutes, and hamstrings, but the overhead press targets your shoulders, triceps, and core stability. This is a great exercise for maintaining lower-body strength and balance while integrating upper-body coordination. Perfect for tackling everyday tasks like getting up from the couch or, you know, reaching for that top shelf of bourbon.

How to Execute:

1. Stand with feet shoulder-width apart, holding dumbbells at shoulder height.

2. Squat down as low as comfortable while keeping your chest up and back straight.

3. As you rise back to standing, press the dumbbells overhead.

Regression (Beginner):

Perform a bodyweight squat without the press to build up leg strength.

Progression (Advanced)

Use a kettlebell or heavier weights, or try a jump squat press to really fire up those fast-twitch fibres.

“The Secret of Getting Ahead is Getting Started”

~Mark Twain

Exercise 3: Renegade Rows

Why?

If you want to look like you can still pull off those late 80s movie hero stunts, renegade rows are your ticket. This combo of plank and row works your back, biceps, core, and stabilising muscles. It improves core strength and posture, while enhancing upper-body endurance – useful for when you’re doing things like hoisting your carry-on into the overhead bin without looking like you’ve thrown your back out.

How to Execute:

1. Start in a plank position, holding a dumbbell in each hand.

2. Row one dumbbell up toward your ribcage while stabilising your core and hips.

3. Lower the dumbbell back down and repeat on the other side.

Regression (Beginner):

Start with your knees on the ground or perform rows standing with dumbbells for added support.

Progression (Advanced):

Increase the weight or add a push-up between each row for an extra challenge.

Exercise 4: Bicycle Crunches

Why?

Forget about the ab machines. Bicycle crunches are your one-stop shop for a stronger core, improved balance, and better posture. This exercise targets your obliques, lower abs, and hip flexors, giving you that core strength you need to stay steady on your feet and avoid back pain.

How to Execute:

1. Lie on your back with your hands behind your head.

2. Bring your knees up to a 90-degree angle.

3. Alternating sides, touch your elbow to the opposite knee while extending the other leg straight

Regression (Beginner):

Perform the movement slower, focusing on controlled form.

Progression (Advanced):

Speed it up while keeping full control, or add ankle weights to intensify the burn.

Exercise 5: Mountain Climbers

Why?

This one’s a cardio burner with benefits. Mountain climbers will get your heart rate up while targeting your core, legs, and shoulders. They’re perfect for maintaining cardiovascular health while strengthening the muscles that support your spine and posture. Plus, it’s an excellent move for improving mobility in your hips and knees.

How to Execute:

1. Start in a plank position, with your hands directly under your shoulders.

2. Quickly drive one knee toward your chest, then switch to the other.

3. Keep alternating legs in a running motion.

Regression (Beginner):

Slow it down and perform the movement more deliberately, focusing on form.

Progression (Advanced):

Add a pause at the top of each knee drive or place your hands on an unstable surface like a BOSU ball for an extra challenge.

How to Use These Exercises

Here’s the plan: Perform each exercise for 1 minute or to failure. For beginners, aim for 30 seconds, intermediate go for 45, and advanced level should complete the full minute. If you hit failure before your target time, rest until the end of the minute, then move to the next exercise. If you breeze through the full minute, move directly on. Depending on how much time you’ve got, aim for 3-4 circuits of all five exercises.

The Benefits: Why Bother?

If you’ve made it this far, you’re probably wondering, Why do these five moves really matter? Well, it’s simple: These exercises hit the major muscle groups that decline as we age – the muscles that keep us standing tall, walking without pain, and bending without creaking. What’s more, they’re compound movements – meaning they work multiple muscle groups at once. This makes them far more efficient than isolation exercises (think bicep curls) because you’re getting more done in less time. Compound exercises like squats, push-ups, and renegade rows engage your core, balance, and coordination while building strength, so you’re maximising effort for total-body results.

Consistency is key, and the benefits stack up fast:

• Improved Functional Strength: Stronger muscles for everyday activities like carrying groceries, playing with grandkids, or hopping back into those old hobbies.

• Better Mobility and Flexibility: These exercises enhance joint health and movement patterns, making you less likely to deal with stiffness or pain.

• Cardiovascular Health: Mountain climbers and squats boost heart health, ensuring you can keep up with life’s demands.

• Core Stability: From push-ups to bicycle crunches, your core gets a serious workout, helping you improve posture and reduce back pain.

Takeaway: Dad Bod to Dad God

No one’s saying you need to train like an Olympian, but keeping up with these five exercises a few times a week will ensure you’re winning the war against gravity. They’re time-efficient, equipment-light, and hit all the right spots for functional fitness as you continue to embrace the 50s and beyond.

Call to Action:

Ready to take back control of your body? Commit to this 5-move workout for 30 days and see the difference for yourself. Share your progress in the comments, and don’t forget to check back in with us to keep the momentum going.

For more practical tips to enjoy better health and work-life balance why not check out our articles Staying Fit Over 50 - Without Turning into a Gym Zombie & The Power of No: Mastering Boundaries for the Ultimate Life Hack