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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

4 Simple Truths to Stay Fit in Your 50s

Jenelle Summers reveals a few simple ways to get in shape.

FACT CHECKED BY Alek Korab
Jenelle_Summers4
FACT CHECKED BY Alek Korab

Just because you are in your 50s doesn’t mean you can’t get into the best shape of your life. However, you might need to change your approach to diet and fitness. Jenelle Summers is an over-50 fitness influencer and “Mind + Body trainer” who shares her tips and tricks to staying fit with her social media followers. In a recent Instagram post she gets super real about “simple TRUTHS” to staying fit in your 50s.


There Isn’t a One-Size-Fits-All Approach to Health

Jenelle starts by explaining that there isn’t a one-size-fits-all approach to health. “Not everyone can walk an hour a day. Not everyone needs less cardio. Not everyone needs to lift heavy weights. Not everyone needs to do long cardio sessions. Not everyone needs to do more zone 2 cardio,” she writes across the Instagram video.

But, Everyone Needs to “Self-Asses and Self-Test”

young pretty woman in green dress trying on fashion style trend dress looking in mirror at home or showroomShutterstock

“Here’s what everyone needs to do,” she continues. “Everyone needs to self-assess & self-test 🎯 It’s not what most wanna hear🙉 🤷🏼‍♀️ but it’s THE TRUTH. And I can help you with that!” She then goes on to outline her 4 “simple TRUTHS.”

1. You Need to Consistently Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

The first truth is that you need to start lifting weights. “Strength training that is CONSISTENT & CHALLENGING is key to maintaining & growing muscle. ESPECIALLY as we age!! BUT it’s not a 1-program fits all situations & lifestyles ☝🏼Other factors play a role,” she writes.

What Science Says About Strength Training

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Science and research supports strength training as one of the most effective workouts. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills>

2. Practice Nutritional Balance

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Her second truth? “Processed foods are wreaking havoc on our bodies & gut health,” she writes. But “food FEAR” is also on the rise too. “STRESS about ‘food rules; may be more detrimental than the food itself 🤷🏼‍♀️ There’s a healthy BALANCE for you. I help you find a nutrition plan that works for YOU,” she says.

What Are the Worst Ultra Processed Foods, Anyway?

Aluminum,Cans,Of,Soda,Shutterstock

How bad are ultra-processed foods? One new study found that consuming more ultra-processed foods can actually shorten your lifestyle by a whopping 10 percent. The category includes soft drinks (even diet sodas), highly processed meats, and refined grains.

3. Focus on Gut, Hormone, and Mental Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

According to Jenelle, “gut, hormone, and mental health MATTER,” she writes. “Clean up your diet AND drinking habits for BIG results. Control blood sugar better - GAME CHANGER.”

Weight Loss Is More Than Just Diet and Exercise

Weight,Scale,scales,loss,diet,health,feetShutterstock

Experts are unanimous that it takes more than just diet and exercise to get in shape and stay healthy. This is why you should consider speaking with a doctor before embarking on a weight loss journey and getting a metabolic panel done.

4. Make Sure to Move

Woman exercise walking in the park listening to music with headphoneShutterstock

And lastly, “MOVEMENT every day matters,” she says. “Get steps in! But not everyone can workout 1hour/day or walk MILES. It’s ok!! 🙌🏼 Even a 20-minute daily workout that incorporates strength, flexibility, cardio & stress reduction 🧘🏼‍♀️(lower cortisol may be what you NEED) + simple nutrition, might be YOUR best solution this summer.”

Why Should You Take a Daily Walk?

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

According to one study published in JAMA Internal Medicine, daily walking is a game changer. Researchers found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Just because you are in your 50s doesn’t mean you can’t get into the best shape of your life. However, you might need to change your approach to diet and fitness. Jenelle Summers is an over-50 fitness influencer and “Mind + Body trainer” who shares her tips and tricks to staying fit with her social media followers. In a recent Instagram post she gets super real about “simple TRUTHS” to staying fit in your 50s.


There Isn’t a One-Size-Fits-All Approach to Health

Jenelle starts by explaining that there isn’t a one-size-fits-all approach to health. “Not everyone can walk an hour a day. Not everyone needs less cardio. Not everyone needs to lift heavy weights. Not everyone needs to do long cardio sessions. Not everyone needs to do more zone 2 cardio,” she writes across the Instagram video.

But, Everyone Needs to “Self-Asses and Self-Test”

young pretty woman in green dress trying on fashion style trend dress looking in mirror at home or showroomShutterstock

“Here’s what everyone needs to do,” she continues. “Everyone needs to self-assess & self-test 🎯 It’s not what most wanna hear🙉 🤷🏼‍♀️ but it’s THE TRUTH. And I can help you with that!” She then goes on to outline her 4 “simple TRUTHS.”

1. You Need to Consistently Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

The first truth is that you need to start lifting weights. “Strength training that is CONSISTENT & CHALLENGING is key to maintaining & growing muscle. ESPECIALLY as we age!! BUT it’s not a 1-program fits all situations & lifestyles ☝🏼Other factors play a role,” she writes.

What Science Says About Strength Training

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Science and research supports strength training as one of the most effective workouts. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills>

2. Practice Nutritional Balance

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Her second truth? “Processed foods are wreaking havoc on our bodies & gut health,” she writes. But “food FEAR” is also on the rise too. “STRESS about ‘food rules; may be more detrimental than the food itself 🤷🏼‍♀️ There’s a healthy BALANCE for you. I help you find a nutrition plan that works for YOU,” she says.

What Are the Worst Ultra Processed Foods, Anyway?

Aluminum,Cans,Of,Soda,Shutterstock

How bad are ultra-processed foods? One new study found that consuming more ultra-processed foods can actually shorten your lifestyle by a whopping 10 percent. The category includes soft drinks (even diet sodas), highly processed meats, and refined grains.

3. Focus on Gut, Hormone, and Mental Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

According to Jenelle, “gut, hormone, and mental health MATTER,” she writes. “Clean up your diet AND drinking habits for BIG results. Control blood sugar better - GAME CHANGER.”

Weight Loss Is More Than Just Diet and Exercise

Weight,Scale,scales,loss,diet,health,feetShutterstock

Experts are unanimous that it takes more than just diet and exercise to get in shape and stay healthy. This is why you should consider speaking with a doctor before embarking on a weight loss journey and getting a metabolic panel done.

4. Make Sure to Move

Woman exercise walking in the park listening to music with headphoneShutterstock

And lastly, “MOVEMENT every day matters,” she says. “Get steps in! But not everyone can workout 1hour/day or walk MILES. It’s ok!! 🙌🏼 Even a 20-minute daily workout that incorporates strength, flexibility, cardio & stress reduction 🧘🏼‍♀️(lower cortisol may be what you NEED) + simple nutrition, might be YOUR best solution this summer.”

Why Should You Take a Daily Walk?

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

According to one study published in JAMA Internal Medicine, daily walking is a game changer. Researchers found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”


It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

Mature woman workout before fitness training session at home.Shutterstock

The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

Fillet of Salmon.Shutterstock

The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

Fresh cauliflower on wooden tableShutterstock

“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

Mature athlete using rowing machine while working out in a gym.Shutterstock

“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.
Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

As a fitness specialist who works primarily with adults over 50, I've seen firsthand how challenging it can be to stay active as we age. Maybe you've tried hitting the gym only to find that those high-intensity workouts leave your joints screaming, or perhaps you've convinced yourself that serious exercise just isn't in the cards anymore. I'm here to tell you that transforming your body after 50 is absolutely possible—and you don't need to punish yourself to do it. Read on to discover five low-impact exercises that can change your life without wrecking your body.

Why Your Body Needs Gentle Movement Now

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the camera

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Let's be honest—the biggest hurdle for many of us over 50 isn't physical, it's mental. We either think we're too old for serious exercise or we get discouraged when we can't keep up with the same routines we did in our 30s. Many of us are already dealing with some stiffness or joint pain, and the last thing we want is to make it worse.

That's where low-impact exercise comes in. These movements are gentle on your joints but still effective for building strength, improving balance, and boosting your overall fitness. They're sustainable, meaning you can do them regularly without risking injury or excessive fatigue. Best of all, most can be done right at home—no fancy gym membership required.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strengthen Your Legs Without Standing Up

Smiling beautiful senior woman health instructor doing chair exercises with dumbbells

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Don't let the simplicity fool you—seated marching is a powerhouse move for building leg strength and improving coordination. It's perfect if you're just getting back into fitness or if standing exercises are challenging for you right now.

Simply sit tall in a chair with your feet flat on the floor, then lift one knee up toward your chest, lower it back down, and repeat with the other leg. Aim for 1-2 minutes of continuous marching, 3-4 times per week. Keep your posture tall and avoid leaning back in the chair to prevent any strain on your lower back.

Want to make it easier? Slow down your pace or don't lift your knees quite as high. Ready for more challenge? Speed up slightly or add light ankle weights for extra resistance.

Say Goodbye to Weak Knees

woman touch her smooth and soft skin on legs, enjoy beauty procedures. young asian woman applying cream and lotion touch foot dry on bed. Copy space.

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Standing leg curls are fantastic for targeting the hamstrings—those muscles at the back of your thighs that often get neglected. These muscles are crucial for knee stability, which becomes increasingly important as we age.

To perform this exercise, stand tall holding onto a chair or counter for support. Slowly bend one knee, bringing your heel toward your buttocks, then lower it back down with control. Do 2-3 sets of 10-12 repetitions on each leg, 3-4 times per week.

For an easier version, just bend your knee slightly and focus on slow, controlled movements. If you're looking for more challenge, hold the bent position for a few seconds before lowering, or add ankle weights for resistance. Remember not to arch your back during this movement—keep your spine neutral to avoid discomfort.

Walk This Way to Prevent Falls

Sporty woman doing Nordic walking on street, closeup

Shutterstock

As we age, our balance often deteriorates without us even noticing—until we have a close call or a fall. Heel-to-toe walking is a simple yet incredibly effective exercise for improving balance and stability.

Find a clear path in your home, perhaps along a hallway where you can use the wall for support if needed. Place the heel of your right foot directly in front of the toes of your left foot, as if you're walking on a tightrope. Continue this pattern, placing the heel of each foot directly in front of the toes of the other foot. Do this for 1-2 minutes at a time, several times per week.

If this feels too challenging, start with slightly smaller steps and a slower pace. As your balance improves, you can gradually increase your walking time. Keep your posture aligned and resist the urge to lean forward as you walk.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Your Hips Will Thank You for This One

Adult woman with hands on hips looking upwards while wearing blue pants and white tee shirt with blurry yellow flowers in background

Shutterstock

Many exercise routines focus on forward movement, but our bodies need to be strong in all directions. Side-stepping specifically targets the hip muscles that support lateral movement, which is essential for stability and preventing falls.

Stand with your feet hip-width apart, knees slightly bent. Step to the right with your right foot, then bring your left foot to meet it. Continue stepping to the right for several steps, then reverse direction and step to the left. Perform side-stepping for 1-2 minutes, 3-4 times per week.

For a less challenging version, take smaller steps or rest more frequently. Want more of a workout? Increase your pace or place a resistance band around your legs just above the knees. Throughout the exercise, keep your chest up and avoid slouching or turning your body too much—the movement should come from your hips and legs.

Tap Your Way to Better Balance

Bare feet on a wooden floor during a gait analysis.

Shutterstock

Our ankles often get overlooked in fitness routines, but they're crucial for mobility and balance. Toe taps are a simple exercise that improves coordination while strengthening the lower legs and ankles.

Sit in a chair with good posture and feet flat on the floor. Keeping your heel on the ground, lift the toes of your right foot up toward your shin, then tap them back down. Repeat with the left foot, alternating between feet. Perform 2-3 sets of 10-15 repetitions per leg, 3-4 times per week.

If you find this challenging, slow down the movement and rest between sets. For more difficulty, increase your speed or add a light weight across your feet. Remember to keep your movements deliberate and controlled—jerky motions can strain the knees.

No Need to Overthink Your Workout Schedule

Middle age sportswoman smiling happy training at the park.14 Simple Lifestyle Changes That Melt Away 1 Pound a WeekShutterstock

Don't overthink it—you don't need an elaborate training schedule to see results. Start by choosing 3-4 days each week for your exercise sessions. Aim for about 30 minutes per session, mixing the exercises we've covered for a balanced approach to strength and balance.

If 30 consecutive minutes feels like too much, break it up! Try 10 minutes in the morning, 10 at midday, and 10 in the evening. The body doesn't care if your exercise is spread throughout the day or done all at once—what matters most is consistency.

Remember to listen to your body and rest when needed. Some days you might feel energetic and do more, while other days might call for a gentler approach. That flexibility is one of the beauties of these low-impact exercises.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Eat This to Bounce Back Faster

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day5 Best Ways to Lose Weight in 2 Weeks After 50Shutterstock

Exercise is only part of the equation—what you eat plays a huge role in how your body responds to movement, especially after 50. Our bodies typically need more protein as we age to maintain muscle mass, and recovery time often lengthens.

Focus on a balanced diet that includes lean proteins, plenty of vegetables, and whole grains. Stay well-hydrated, as dehydration can exacerbate joint pain and reduce energy levels. On your rest days, consider light stretching or a slow walk to promote recovery without overtaxing your system.

Perhaps most importantly, prioritize sleep. Quality rest is when your body repairs itself, and good sleep has been linked to better weight management, improved mood, and faster recovery from exercise.

The Changes You'll Notice (And Feel)

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Stick with these exercises consistently for just a few months, and you'll begin to notice real changes in how you feel and move. Most of my clients report stronger legs with less joint pain, making everyday activities like climbing stairs or getting up from a chair noticeably easier.

You'll likely build endurance, meaning activities that once left you winded may become manageable or even enjoyable. Many people also notice improved fluid balance in their bodies—less water retention means you may feel lighter and less bloated.

Don't expect overnight transformations, but do look for subtle improvements in how you feel day to day. These small wins compound over time into significant changes in your quality of life.

Feeling Overwhelmed? Start Here

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

If you're feeling overwhelmed at the thought of starting a new fitness routine, here's my best advice: start small. Pick just one or two exercises that appeal to you—perhaps walking or gentle stretching—and build from there.

On days when you're tired or lacking motivation, fall back on those favorite exercises. Something is always better than nothing, and maintaining the habit of movement is more important than any individual workout.

If you're struggling to stay consistent or just want more guidance, consider working with a trainer, either in person or virtually. Having someone to guide you, answer questions, and hold you accountable can make all the difference in your success.

The truth is, it's never too late to improve your fitness, and your body is more capable than you might think. These low-impact exercises offer a gentle but effective path to better health—all you need to do is take the first step.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Laurence Codd, the star of the Fit and 50 YouTube channel, is a living example of how you can get fit and build muscle at any age. After starting his fitness journey in his mid-40s, Laurence transformed his body and now shares his journey with the world. He not only shared a video explaining his transformation, but he also spoke with Physique Coach Scott Tousignant on the Lose Fat Get Jacked YouTube channel. In both videos, he details his journey from being overweight in his 30s to getting ripped and staying lean in his 50s. Here is how Laurence says he got fit slim and how he stays lean with a balanced approach to fitness and nutrition.


How Laurence Started His Transformation

Laurence’s fitness journey began when he was overweight in his 30s and felt like life was passing him by. As he entered his mid-40s, he found motivation from his son and started going to the gym. It took him two years to get shredded for the first time. Reflecting on that moment, he said:

“The motivation to start training was much deeper than the story I've told in the past... I needed more time. The only way to accomplish this was to get into the best shape possible to live a longer and healthier life.”

Focusing on Balanced Nutrition

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

Laurence’s approach to dieting changed over the years. In the beginning, he followed a very unbalanced diet, which led to inconsistent results. Now, he focuses on balanced eating without extremes.

“I would try and make it all up the next day fasting as long as possible,” he says, referring to his earlier days. “Balanced dieting is the best thing I've ever learned... If you overeat one day, you don't have to reduce all those calories the next day. You can spread the reduction out over the next week.”

This flexibility helps him stay lean without the stress of extreme bulking or cutting phases.

Managing Calories and Staying Lean

Happy senior man having fun cooking at home - Elderly person preparing health lunch in modern kitchen - Retired lifestyle time and food nutrition conceptShutterstock

Laurence emphasizes the importance of maintaining a healthy calorie balance. He believes in making small, manageable adjustments to achieve weight loss while maintaining muscle.

“I lost eight pounds really—eight and a half pounds over eight months,” Laurence explains. “It wasn’t a lot of weight to lose, but I started at maintenance and only had to cut 100 calories a day.”

He stresses that it's important not to go overboard with cutting calories too quickly, especially as you age. For him, slow, steady progress is the key.

“I didn’t have to cut many calories to lose that weight. It was more about staying consistent,” he says.

RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Building Muscle Without Gaining Excess Weight

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Laurence Codd attributes much of his success to weight training. He explains his strategy of carefully managing his weight during bulking phases: “I didn’t want to get too fluffy to be shirtless on the internet,” Laurence says with a laugh. “I can move my weight at will. If I decide I want to gain five pounds, I can. If I want to lose five pounds, I can.”

This approach allows him to avoid long, grueling cutting phases that are difficult to maintain and can be mentally draining.

Importance of Consistency Over Time

Mature athlete using rowing machine while working out in a gym.Shutterstock

A big part of Laurence’s success comes from staying consistent with his training and nutrition. He encourages others not to go too hard too quickly but to build up their fitness gradually.

“You can definitely push yourself too hard and too far,” Laurence warns. “A lot of people start at 110%, and they don’t realize that you’ve got to start at maybe 50% and work your way up.”

By gradually increasing the intensity of his workouts, Laurence has been able to stay injury-free and continue progressing in his 50s.

The Role of Sleep and Recovery

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

Laurence also emphasizes the importance of recovery, especially as you get older. He mentions that he struggled with sleep during his cut phase but recognizes that maintaining good sleep habits is crucial for overall well-being and performance.

“I had some trouble with insomnia... Is that because I got a lot going on in my world right now, or is it because I’m so lean? It’s hard to say, but sleep is essential,” he notes.

RELATED:15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved

Final Thoughts on Staying Lean After 50

Photo of excited cheerful granddad toothy smile hands hold lift dumbbells isolated on yellow color backgroundShutterstock

For Laurence, the key to staying lean after 50 is balance—balance in nutrition, fitness, and life. His message is clear: you don’t need to go to extremes to achieve your fitness goals. By managing calories, maintaining a consistent workout routine, and staying flexible with your diet, you can stay lean and build muscle even in your 50s and beyond.

“It's way easier when you get lean and stay lean year-round. Your body doesn't rebel against you,” Laurence concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Alicia Erickson - The Midlife Maven aliciae
Copyright aliciae/Instagram
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You can’t let your age be the excuse for not getting in shape! There are lots of social media influencers here to remind you that you can be the best and healthiest version of yourself at any age. Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a new post, she breaks down the “basics” of what it takes to achieve your goals.


1. Eat Nutritionally Dense and Protein-Packed Food

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

According to Alicia the first basic is tackling your diet. She recommends “eating nutritionally dense foods” and “making protein a high priority.” And, while you don’t need to eliminate them, she suggests sticking to an “appropriate” amount of carbs and fats.

RELATED: 9 Foods That Fight Aging

2. Do Progressive Overload Strength Training

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

As for exercise, she recommends progressive overload strength training. “I do 5-6 days a week. Commit to what lt you can and stay consistent with it,” she recommends.

3. Walk 8,000 to 10,000

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

She also suggests daily walking. “I aim for 8-10k steps,” she says. “If you have a certain cardio form you love, do it! I love walking!” Another workout she loves? Dancing too. “I keep it LISS because my body loves it and I want the 💪.”

RELATED:10-Minute Workouts to Melt Abdominal Fat in 60 Days

4. Cut or Limit Refined Sugar and Alcohol

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Next, “cut or limit refined sugar and alcohol,” she says. “I personally had to cut it because it’s very habit forming for me. I do enjoy coconut sugar, monkfruit, honey and stevia. Figure out what works best for you!”

5. Hydrate

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Don’t forget to hydrate! “I drink half of my body weight (lbs) in ounces of water daily. I also throw in an electrolyte pack while I’m working out,” Alicia says.

6. Sleep

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And finally, “sleep has to be a priority,” she says. “7-8 hours a night. This is how your body recovers and resets.”

You Can Tweak These

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“These are the basics! Everyone will have their own unique tweaks to this,” she continues. “Maybe you want to track macros for a certain goal. Or maybe tracking is not your jam so you eyeball and that’s ok with you. Maybe you don’t want to completely cut out alcohol and enjoy a drink occasionally. Do what is going to work best for you but also be honest with yourself about what you KNOW is not working.”

RELATED:7 Things You Should Never Do on a Diet

Remember, It’s a Process

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“Getting in tune with our bodies is a process. Being honest with ourselves is a process. Do you need to give yourself some tough love when it comes to changing certain habits? Or do you need to give yourself a little grace?” she writes.

You Can “Get Better with Age”

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“At the end of the day, you’re the one living in your mind and body forever. Make it the best little temple you can! I share what has worked for me for inspiration and hopefully to simplify. Yes, ladies, we can get better with age!!!” she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster