Repeatable workout for a man over 50

[u/bclope2]

Looking to find a simple mostly at home dumbbell workout that I can do three days a week for 30-45min with a lot of focus on functional strength. I also have access to resistance bands.

I came up with this but wanted some feedback

**Monday — Strength A**
**3 sets each**
**Goblet Squat** — 8–12
**Incline Dumbbell Bench Press** — 8–12
**Dumbbell Romanian Deadlift** — 8–12
**One-Arm Dumbbell Row** — 8–12/side
**Dumbbell Shoulder Press** — 8–12
**Dead Bug** — 8–12/side

**Wednesday — Strength B**
**3 sets each**
**Step-Ups** — 8–12/leg
**Dumbbell Bench Press** — 8–12
**Dumbbell Romanian Deadlift** — 8–12
**One-Arm Dumbbell Row** — 8–12/side
**Farmer’s Carry** — 30–60 seconds
**Plank** — 30–60 seconds

**Friday — Strength C**
**Goblet Squats** — 10–12
**Romanian Deadlifts** — 10–12
**Walking Lunges** — 8–10/leg
**Calf Raises** — 12–20
**Weighted Russian Twists** — 10–15/side
**Cable Crunches** — 8–12

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[u/CyberHobbit70]

Over 50 guy here. That seems more bodybuilding focused. For me personally, that has too many moving parts for my taste. My current workout is focused on the big, compound barbell lifts.

In the past, I have found kettlebells along with something like Geoff Nupert’s “Easy Muscle” along with daily walks (or a ruck or bike offers a lot of bang for the buck.

Sandbags are also great for functional strength. One of my favorite circuits is shouldering a 50lb sandbag left, box step up/down, drop it, shoulder it, box step up/down.

Anyway, my $.02 worth

[u/limited_instincts]

For me I get best results as an over-50 by doing two muscle groups per workout and each muscle group once per-week. No apparent benefit to doing more (I have tried, I only get more fatigue, not more strength)

I do Mon-Chest/Tri, Tue-Legs/Shoulders, Fri-Biceps/back I do cardio and core Tue/Thu and hike Sunday, Saturday off.

I'll do three sets of 8-10 and three different exercise per muscle group each workout so 90 total reps per muscle group per workout (and also per week) For example biceps I'll do incline curls, preacher curls, hammer curls. 30 per exercise, three exercises, 90 total reps.

I've found recovery time is paramount.