Circuit Training Routines for 50 Year Olds

Mature couple riding bicycles, side view

A good circuit training program involves total body exercise. Circuit training routines should include endurance activities such as walking or cycling, strength training to keep the muscles strong and flexibility exercises to prevent injuries. This type of training includes several stations where exercises are completed consecutively with little to no rest between stations. Circuit training routines can be modified according to fitness level and performed by anyone.

Endurance Training

The best cardiovascular exercises for seniors are low-impact ones such as walking, swimming and bicycling, according to the American Council on Exercise. You should start with a light exercise program and gradually work your way up to 30 minutes of physical activity 7 days per week. The activity should not make you feel dizzy or cause chest pain. If incorporating cardiovascular exercise into your circuit training routine, walk or jog on a treadmill for 3 to 5 minutes before moving to the next circuit.

Seated Row and Chest Press

Use the seated row machine. Keep your back straight and your chest up, against the pad. Grasp one handle in each hand and pull back, bringing your elbows behind you. Squeeze your shoulder blades together, hold for three counts and exhale. Slowly return to starting position and repeat. Next, perform the chest press by laying supine on a flat bench with both feet flat on the floor. Engage your abdominal muscles and press your lower back into the bench. Holding a dumbbell in each hand, keep your arms out at either side. Bend the elbows at 90-degree angles with each dumbbell next to your ear. Press them into the air simultaneously and return to starting position, exhaling up and inhaling when you bring them back down.

Leg Press and Prone Leg Curl

Sit on the leg press machine with your back against the pad and both feet on the platform. Keep your feet shoulder-width apart and your knees bent at 90 degrees. Hold on to the handles at both sides of the seat, squeeze your abs and extend your legs until they have only a very slight bend in the knees. Squeeze your thigh muscles and hold this position for three counts and exhale. Slowly return to starting position and inhale. For muscular balance, perform the prone leg curl for the hamstring muscles. Lie face down on the padded platform and adjust the weight to one that is suitable for you. Place the rolling pad underneath your calve muscles and lift the lever with your legs. Return to starting position and repeat.


Perform biceps curls with a barbell. Hold each end of the barbell in both hands. Stand with your feet shoulder-width apart, knees slightly bent, back straight and chest up. Squeeze your abdominal muscles and lift the barbell up toward your shoulders with your elbows remaining down at your waist. Return to starting position and repeat. For the triceps, perform skull crushers with the barbell. Lay supine on a flat bench with your feet flat on the floor; you can place your feet on the bench for more comfort. Extend both arms up in the air holding the barbell over your head. Bend your elbows, bring the barbell toward your forehead and exhale. Hold for three seconds while you exhale, return to starting position and inhale. Move on to front raises. Stand with your feet shoulder-width apart, back straight and knees slightly bent. Hold a barbell with one hand at each end, engage your abdominal muscles, exhale and lift the barbell up with your arms extended until it is in line with your shoulders. Hold for three counts, return to starting position and inhale.


Stretching is an important component of your physical fitness program, enabling you to increase your range of motion and helping prevent injuries or cramping. Stretching exercises should be performed at least three times consecutively, each time stretching a bit farther. Each stretch should be held for 10 to 30 seconds; breathe throughout the activity.

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