You may have your programme dialled in and your workouts scheduled, but it’s important to make sure you’re ticking the right boxes when training in your fifties and beyond. The good news? It doesn’t need to be complicated.

‘Once you’re past 50, the focus shifts. Training isn’t about chasing numbers, it’s about keeping what matters,’ says seasoned coach Dan John in an Instagram Reel.

In the video, he outlines what becomes most important as you age – and how to maintain it long term. ‘You need to protect lean body mass, stay mobile and keep your spring. That means moving often, building strength you can use and walking more than you think you need to,’ he says.

3 Training Tips for Men Over 50

1. Prioritise Body Composition

John recommends working at higher reps, keeping bodybuilding style training in your programme alongside mobility work. ‘Work on your lean body mass, your physique, and your joint mobility.’ However, he still advises incorporating heavier strength work to maintain overall strength.

2. Walk After Your Workouts

It may sound simple, but John is clear: ‘After every workout, you need to walk,’ he says. ‘Walking might not be something you want to do, but one of the things it does – and this comes from the great Stu McGill – is the wonders it works for your lower back.’

This is backed by research published in The Lancet, which found that those following a structured walking programme experienced fewer lower back pain recurrences and an improved quality of life.

3. Don’t Lose Your ‘Spring’

John also highlights a concept often referenced by strength coaches such as Terry Todd. ‘They talked about the importance of not losing your spring as you age,’ he says. ‘Clarence [Kennedy] does a really nice job of this – stepping on and off kerbs as he walks.’

In practice, this could mean incorporating small, reactive movements like stepping on and off kerbs or low steps, or adding light plyometric work to keep your movement quick and responsive.

The coach adds that time in the sauna can also be beneficial.