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Strength Training for Men Over 50
Build Muscle, Protect Your Joints, and Get Back to Lifting After Decades Out With Three Short Workouts a Week, a 12-Week Plan, and Easier Options for Stiff Knees, Shoulders, and BacksBy Imad Muratspahic
Length3h 23m
About this audiobook
You used to be strong, or you always meant to be. Now the carry-on feels heavier, the floor feels farther away, and the old gym feels like a place for other people. You do not need a bodybuilder's program, a garage full of equipment or hours you do not have to change that. Strength Training for Men Over 50 is a direct, jargon-free guide for men who want to build muscle, protect their joints and feel capable again. Unlike general fitness books or running plans, it is written for men past fifty only: three short workouts a week, a twelve-week plan that starts where you are, and every exercise described in plain steps you can follow without pictures, with an easier version and a swap for stiff knees, shoulders and backs. It works at home with body weight, a pair of dumbbells and resistance bands, or in a gym. Inside, you'll learn: This book is educational and does not replace your doctor, but it can help you start safely and keep going. Take your Day Zero checks, pick your three days, and make the first workout this week.
Audiobook details
GenreSelf-Help
Length3 hrs 23 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateOct 10, 2026
LanguageEnglish
Table of contents
1Strength Training for Men Over 50
2Important Notice
3Picking the Weights Back Up
4Chapter 1: Why Muscle Slips After 50 and What Strength Training Gives Back
5Chapter 2: Before You Start: Doctor Check, Stop Signs, and the Pain Rule
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6Chapter 3: Three Short Workouts a Week: The Plan, the Gear, and Your Space
7Chapter 4: Warm-Up and Cool-Down in Five Minutes Each
8Chapter 5: Lower Body: Sit-to-Stand, Hinge, Step, and Calf Raise
9Chapter 6: Upper Body: Push and Pull Without Wrecking Your Shoulders
10Chapter 7: Core, Carries, and Balance: The Middle of Everything
11Chapter 8: Weeks 1 to 4: Learn the Moves
12Chapter 9: Progressive Overload: Getting Stronger Without Getting Hurt
13Chapter 10: Training Around Old Injuries: Knees, Shoulders, Backs, and More
14Chapter 11: Recovery and Sleep: Where the Work Pays Off
15Chapter 12: Protein and Food for Muscle After 50
16Chapter 13: Weeks 5 to 8: Build
17Chapter 14: Weeks 9 to 12 and Beyond: Own the Routine
18Week 13 and Every Week After
19Quick Reference: Workouts, Stop Signs, Swaps, and Glossary
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