If you’re over 50 and trying to get back into shape, chances are you’ve already been hit with a tidal wave of advice. Most of it outdated, overwhelming, or downright unrealistic. But getting fit after 50 doesn’t need to be complicated. What you need is a smart, sustainable workout plan that fits your real life, and avoids the traps that keep most people stuck. Hint: don’t listen to the “experts” who know everything about weight loss and fitness but haven’t set foot in a gym since CD’s went out of fashion…
In this post, I’ll share a no-nonsense fit after 50 workout plan to help you build strength, protect your joints, and feel flipping unstoppable, plus a few things you’ll want to absolutely avoid if you don’t want to waste time or hurt yourself.
💪 Your Fit After 50 Workout Plan (No Gym, No Nonsense)
Getting results after 50 isn’t about training harder, it’s about training smarter. Your body’s changed. Your recovery needs have changed. And your life is probably not built for grueling 2-hour gym sessions, unless you’re training for a parkour showdown or just really love it. 😉
Here’s a realistic, strength-focused plan you can actually stick to, whether you’re starting from scratch or getting back on track.
🔄 Weekly Structure
| Focus | Example Activities | What it’s doing | |
|---|---|---|---|
| 1 | Strength + Cardio Hybrid | Bodyweight circuits (full body), resistance bands, tempo squats, fast-paced walks | Boosts strength, heart health & metabolism |
| 2 | Rest & Recovery | Walk in nature, forest bathing, gaming, gentle stretching, nap 😴 | Working its magic: hormone support, joint repair, nervous system reset |
| 3 | Strength + Cardio Hybrid | Lower body focus, step-ups, lunges, squats, glute bridges, uphill sprints | Builds mobility, functional power, leg drive, slows down aging |
| 4 | Rest & Recharge | Low movement day: breathwork, journaling, catch up on your favourite shows, chill time | Mental reset, tissue repair, stress downshift |
| 5 | Strength + Cardio Hybrid | Upper body push/pull: push-ups, band rows, Animal Flow | Improves posture, upper-body tone, coordination |
| 6 | Optional Movement Play | Parkour, gymnastics, dance class, kettlebells, flow drills, martial arts, you name it | Joy, creativity, agility. Totally optional, highly recommended. |
| 7 | Rest (Do Nothing Guilt-Free) | Sofa. Blanket. Cat. You win. 🛋️ | Recovery = progress. Own it. |
You don’t need to train every day to make progress. In fact, overtraining is the trap that most midlifers fall into and where they get stuck. This simple (but not stoopid) plan gives your body what it actually needs: strength, structure, movement variety, and permission to recover like a boss.
And yes, you can shuffle the days to suit your schedule. What matters most is that you avoid intense training every single day, unless you’ve mastered the art of recovery first.
Still with me?
Before we dive into the most common fitness mistakes that trip people up in midlife, here’s a short video I filmed that pulls everything together.
Think of it as a reality check from someone who’s been there with bruised knees, dodgy hip flexors, and enough “start again Monday” moments to write a novel. 🎬
Don’t Do This Sh*t After 50 And You’ll Be Golden
❌ Follow Other People’s Plans
Their results, their rules. Not your body, not your strategy.
Rule number one: make sure this whole “getting fit” thing is actually your idea.
If you wake up and say, “Right, I’m doing a workout today,” chances are… you’ll actually do it.
But if someone else tells you, your partner, your mate, your GP, your inner teenager is gonna roll their eyes and mutter, “Don’t tell me what to do.”, flip the bird and walk away in a strop.
Even if they’re right.
You don’t need outside pressure. You need internal permission. When getting fit feels like your choice, not a chore, that’s when it sticks. That’s when it works. That’s when you win.
❌ Train Like You’re 30
Midlife isn’t about punishment. It’s about power and precision.
Because getting fit feels harder in midlife, a lot of people decide the solution is to train harder than ever. Bad plan. You might think it’s grit, in reality it’s a fast track to injury, burnout, or both.
Yes, results can take longer to show after 40. But going at your workouts like a banshee isn’t the answer. Your body may not be “old,” but it is different, and your strategy needs to reflect that.
As hormones decline, your tolerance to stress drops. And here’s the inconvenient truth: exercise is stress. Pile on too much of it, too often, and your body responds by burning muscle and storing fat, especially around the waist.
This is where most people get stuck. They work harder… and move backwards.
In midlife, strategy beats sheer effort every time.
Want a smarter approach that actually respects your hormones, joints, and recovery needs? Check out my SMART Framework here.
❌ Ignore Recovery
No one wins prizes for being sore and burnt out.
You worry that taking a day off means falling behind so you never stop.
Here’s the truth: rest is a setup, not a setback.
Think of it like a gymnast stepping back before launching at the vault: sometimes the best move is a step back with intention.
Recovery isn’t optional after 50: it’s your secret weapon. Without it, your body won’t build lean mass, burn fat, or bounce back. That’s true at any age, but after 50 it’s ten times more important.
Your workout plan should revolve around how well you recover, not how much you can squeeze in. The older we get, the longer we need between sessions. Not because we’re fragile, but because our bodies are wiser and demand more respect.
You’ll get more results from a nap, a hot bath, or an early bedtime than from pushing through one more “beast mode” session.
Translation: spa days are anabolic. Pass it on.
❌ Follow Boring Routines That Kill Your Mojo
If your workout feels like beige wallpaper, it’s time for a remix.
You stick to safe, boring workouts because you think you’re too old to try anything daring.
Bollocks to that.
Yes, your body might not bounce back like it used to. Yes, you’re more likely to get hurt doing something daft. But that doesn’t mean you have to stick to beige routines that make your soul shrivel.
You can attempt whatever the fuck you want, as long as you do it your way. One. Step. At. A. Time.
Not five. Not someone else’s pace. Yours.
Your “unreasonable” goal might be totally doable… within reason.
You just need to flip the script:
→ Keep your expectations realistic.
→ But be totally unreasonable about what you’re allowed to try.
Want to learn cartwheels in your 50s or 60s? Do it. 🤸♀️
Will you win gold at the Olympics? Probably not (unless the change the rules of entry).
But you’ll be stronger, happier, and more alive for having a go.
You are not too old. You are never too old to tumble. 😏
Go slow. Take your time. Stay in one piece. And most importantly, enjoy the process.
Fuck everything and everyone else.
❌ Hire The Cheapest Coach You Can Find
Your joints are worth more than a Groupon.
If you want a 100% guarantee that your fitness journey will crash and burn hire the cheapest trainer you can find, preferably one with zero experience training people your age.
Look, I’ve got nothing against 20-year-olds fresh out of PT school, but most of them have no idea what it’s like to move through the world in a 50+ body. They haven’t been there. They don’t get it.
That’s not to say a young coach can’t be helpful, but if that’s your only option, check their credentials and experience with older adults. Did they train their mum or granddad? That’s a start.
Personally, I work with younger coaches for parkour and acrobatics all the time. But when it comes to personal training, I gravitate toward people closer to my age. Why? Because they get the stuff that doesn’t show up in textbooks:
- The slower recovery
- The hormonal curveballs
- The sleep issues
- The very real fear of getting injured and being out for months
At this age, it’s not just about “having a go.” It’s about preparation: building strength, mobility, and flexibility so you can even attempt the thing safely.
Younger trainers often mistake that caution for laziness or cowardice. It’s not. It’s called self-preservation and knowing your limits on the day.
And I say that as someone who used to be that trainer: super fit, didn’t understand why others were struggling. Until I got there too. 🙈
❌ Tune Out When Your Coach Is… Coaching You
You might miss the magic if you’re too busy arguing in your head.
Want a guaranteed way to slow your progress?
Tune out your coach and assume you already know everything.
We’ve all been there. You’ve done workouts, read the blogs, watched the videos… so when your trainer starts explaining something, all you hear is blah blah blah.
But here’s the thing: you might be listening, but you’re not really hearing.
I learned this the hard way back in my pole fitness days. I couldn’t get one particular move right, no matter what my instructor (who, by the way, was the British Champion at the time) told me. She gave me amazing cues, but I wasn’t present. I just… wasn’t hearing her.
Then one day, her daughter came in and broke it down with: “Do this, then this, then PING!”
That “PING!” hit me like a lightning bolt. I nailed the move straight away.
Moral of the story? Stay present. Even if you think you’ve heard it all before, tune in. The smallest cue can unlock a massive breakthrough.
Fitness isn’t just about moving differently, it’s about thinking differently, too. Here’s how your mindset can make or break your progress.
❌ Neglect your diet
Ignore your nutrition and your body will clap back.
Your diet isn’t just about weight — it’s the engine that fuels your workouts and recovery.
Training for a marathon? Fighting? Gymnastics? Your results will absolutely depend on how (and when) you eat. Explosive movement demands a leaner, well-fuelled body — and being undernourished or over-fatigued raises your injury risk.
You don’t need perfect meal timing, but you do need to fuel before you train and refuel after.
Get it wrong, and your body gets stressed. What does stress do?
Burns muscle. Adds fat. Especially around the waist.
Yes, it’s more complex than that, but in midlife, that’s the gist. Your nutrition either supports your progress… or slows you down. Choose wisely.
So… if you want your fitness journey to actually work:
👉 Pay attention to your coach.
👉 Train like the 50+ badass you are, not like your 30-year-old ghost.
👉 And above all, stay unreasonable with your goals.
Life’s too short (and too weird) to play it safe and boring.
Stay curious. Stay interested.
Have fun. Always.
What’s your take on all this? 👇👇👇👇
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