Forbidden: what exercises should not be done after 50 years of age

If you exercise the same way in your 50s as you did in your 30s, you will face unpleasant consequences. Changes in flexibility, muscle strength, bone density and recovery time increase the likelihood of injury if not addressed.

Some exercises may have to be eliminated altogether. There are no general rules though, as everyone has their own differences and idiosyncrasies. It mainly depends on your health, fitness and years of gym experience.

Trainer van wereldklasse Alexander Karpov tells us what exercises should not be performed at your age and why .

What exercises should be refrained from after 50?

Flexion of the shin in a training machine
This exercise creates an unnecessary load on the knee joints. Instead, perform squats without weights or with a small weight.

Pull-ups or pulling a block behind your head
These exercises put extra strain on the shoulder joints. As an alternative, the trainer recommends doing pull-ups and pull-ups to the chest.

Plyometric exercises (jumping exercises)
They put a lot of strain on the joints.

Army press and dumbbell overhead presses
Lifting weights directly overhead, such as the Army press or dumbbell press (both shoulder exercises), places a tremendous strain on the shoulders and the rotator cuff tendons of the shoulder. Since rotator cuff injuries are most common after age 60, use shoulder thrusts or forward raises instead of overhead presses.

Heavy weights
If in your younger years, exercising with heavy weights helps you to believe in yourself and boost your self-esteem, then at an older age it is no longer relevant. Plus, it increases the risk of injury.

For exercises that can be performed at any age, see the video “Championship”.

What should be remembered when practicing sports after 50?

As we age, the body no longer reacts to exertion in the same way as before. Rapid fatigue, muscle and joint pains, and more frequent injuries are natural consequences of aging. And some of the “standard” rules of fitness are no longer applicable. That’s why it’s worth changing your workout routine a bit, so that you can continue to maintain your tone and not harm yourself.

Perform full-bodystretching, engaging all major muscle groups. At least 2-3 times a week. Ideally, this should be done after every workout, when the muscles are still warmed up.

Compulsory warm-up. Warming up before exercise improves circulation, increases heart rate and body temperature, prepares muscles for exercise and increases joint range of motion.

Exercise with moderate weights. Increased muscle and bone strength prevents fractures and reduces the risk of injury. In addition, muscles burn more calories than fat at rest.

Do cardio. Cardio exercise is essential to reduce the chance of cardiovascular disease, which increases for people over 50.

Recover between workouts. Taking a break between workouts gives your muscles time to recover. However, after 50, you may need longer pauses. The exact amount of time depends on your baseline fitness level.

If you find that soreness doesn’t go away and affects your next workout, it may indicate early signs of injury or insufficient recovery time. However, if the discomfort is severe, it is worth seeking medical attention.