Bodyweight Exercises for Middle Aged Men

Bodyweight exercises are great ways to increase fitness and muscle mass without the need for any apparatus such as weights and machines.

We'll start at a basic beginner level aimed at the guy just returning to exercise after a long layoff
or who has never actually done any kind of exercise since leaving school.

The first stage begins with some Isometric exercises.
They're called Isometric exercises because they don't involve joint movement. But they are good for toning and increasing strength.

They are aimed at your larger muscle groups and are a good foundation for building good fitness levels.

Use this routine after a walk, to achieve the maximum benefit

You may find these bodyweight exercises 'too easy' or 'Not enough of a challenge.
Be careful...

It is very easy to injure yourself by over doing it.
The idea is to gently start to increase your activity level without aches, pains, and strains.

It is also very important that you rest between sets for at least 1 minute, and between exercises for at least three minutes.




Isometric Push Ups

These will tone and build your Shoulders, Arms, and Back..

Adopt the push-up position.
Keep your back straight, don't arch your spine or let your butt droop.

have your hands slightly wider than your shoulders.

Look forward not down, this will help keep your spine aligned.
Keep your arms slightly bent don't lock them out.

Hold this position for ten seconds.

Rest for a minute.
Repeat three times.

If you can't get to the push-up position.
Start out by resting on your knees rather than your toes and work up over a few sessions until you can.

Rest for three minutes (minimum)

Isometric Bridge

This bodyweight exercise will tone and strengthen your Lower back, Butt muscles, and the back of your Thighs

Lay flat on your back,
Bring your knees up and place your feet flat on the floor.
Clasp your hands over your stomach.

'Suck in' the lower part of your stomach and hold.






Raise your butt off the floor as high as you can go, by pushing down with your heels.
Clench your butt at the top and hold for 10 seconds.
Lower slowly.

Rest for a minute.

Repeat three times.

Rest for three minutes (minimum)

Isometric Ski Sits

This bodyweight exercise will massively strengthen your Front thighs, and Butt. It will also help your Lower back.

Stand with your back against a wall.
Make sure you are touching the wall with your shoulders and the base of your spine.











Slide down the wall
Shuffling your feet away from the wall until your thighs are parallel to the ground.
and your feet are directly under your knees.
Hold this position
Until you feel a trembling in your thigh muscles. Then hold for another ten seconds.











Stand up by pushing yourself off the wall with your hands.

You'll find that the time it takes to start trembling, will increase after the first couple of sessions.

After the first week, hold the position until you feel a burning sensation,
then count to ten before standing.

Rest for three minutes (minimum)

Heel raises

These will help to tone and strengthen your Calves.

Find something to steady you, such as the back of a chair, a wall, a table, or even a kitchen work surface.
place your hands lightly on your support, this is just to steady you.

Slowly raise yourself up on to your toes.

Make sure you lift your heels as high as you can.

Hold for ten seconds then lower yourself slowly down.

Repeat ten times

Use this routine every other day for 3-4 weeks.

This will serve two purposes.

It will gently begin to tone your muscles, this will help to increase your basal metabolic rate.
Which helps you Burn fatThe other main benefit is, that it will start to give you the exercise habit.

Don't forget to eat properly
(There's lots of diet advice in the section on Losing Weight)

You will find your muscles get a bit stiff in the mornings and this might last a few days this is a GOOD thing.
It shows that your muscle fibers are getting thicker. (and stronger)

We hope this page has been useful to you.
Take the time and have a look at these other pages

Exercise for Middle Aged Men...

Your Core Muscles
Best Core Workout

How to Walk

Exercising with weights
Arm Workout Back Workout Chest Workout
Leg Workout Shoulder Workout

Weight Training Injuries

To leave Bodyweight exercises and return to Exercise

Return to Middle Aged Men