FITNESS AFTER 50.

It's advisable to perform different types of activities to maintain interest, work various muscle groups, and ensure sufficient recovery time. For example, alternate between weight training, swimming, and cycling. Variety also helps prevent overload from repetitive movements. Ideally, you should do three strength training sessions per week, each lasting approximately 45 minutes. In each workout, focus on two main muscle groups to ensure proper recovery and intense training. A good plan might be to distribute workouts across Mondays, Wednesdays, and Fridays, allowing a rest day between sessions.

Prioritizing holistic exercises that involve multiple muscles and joints is important. These movements are more efficient than isolation machines and require basic equipment such as a weight set, a bench, and a pull-up bar. Examples include squats, bench presses, and pull-ups, which help build a solid and functional muscular foundation.