What is the best weight training program for men over 50?

For men over 50 looking to optimize their weight training program, Andrew Huberman and Dr. Andy Galpin recommend incorporating low repetition pure strength work into your yearly training cycle for periods of eight to twelve weeks. They emphasize the importance of resistance training to offset the 1% drop in muscle size per year after age 40, pointing out that six to ten working sets per muscle group per week are needed to maintain muscle size. Moreover, to counteract the three to 5% reduction per year in strength and power after age 40, dedicated strength training is highly recommended. The training protocols should also include exercises geared towards hypertrophy, strength, and for those interested, speed, and explosiveness to maintain or improve these aspects as well 1.

Duration of workouts is also an important factor, with the suggestion to keep them to about an hour or less. Importantly, as Jeff Cavaliere mentions, workouts should be intense rather than long, as extended sessions can cause recovery issues. A proper warm-up is crucial and has to become more of an integral part as one gets older to prepare the body for the intensity of the workout 2.

These recommendations highlight the need for strength-focused training and the maintenance of workout intensity while ensuring proper recovery through the appropriate duration of each session and the inclusion of warm-up routines.