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How to Firm Up After 50

I’m going to share with you my personal insights and lesser-known tips on how you can firm up your body after 50. These strategies have worked for me and can probably work for you, too.

I’m 58, and I have shredded abs most of the year – and I suppose that is unusual for a 58-year-old guy.

Here’s the thing, though.

I deeply believe that life is for living. And I love it when people enjoy their lives.

When somebody wants to have a glass of wine, I support their having it.

For me, though, it’s different. Historically, I’ve had an addictive personality – so it was sometimes hard to stop at just one. So now I pass on the glass of wine, but if someone else wants to fit wine into their day’s allotment of allowable calories, it’s fine by me.

The truth is, I’m a longevity nerd. That means I celebrate my own life by trying to have more of it to live – by extending my lifespan.

It’s a fun endeavor for me, and has lead me to discover some unconventional methods to firm up my body after turning 50.

Through anti-inflammatory dieting and strategic exercise, I accidentally stumbled upon a healthier lifestyle that feels fantastic.

In fact, it feels even better than a glass of wine.

Nothing feels better than healthy!

So, I started this site to help others level up their own health in a way that feels uniquely best for them.

Here are 9 ways to firm up your body after 50.

1. Embrace Anti-Inflammatory Foods

One of the key factors in maintaining a healthy body after 50 is reducing inflammation.

Chronic inflammation can contribute to various health issues and accelerate aging.

By following an anti-inflammatory diet, you can improve your overall well-being and firm up your body.

man after 50 with firm body

Incorporate foods rich in omega-3 fatty acids. Add a variety of colorful vegetables to your daily menu.

An anti-inflammatory is more about what you don’t eat than what you do eat. Consider avoiding processed foods, refined seed oils, corn and wheat, sugary drinks, and excessive dairy, as they can all promote inflammation in some people.

Here’s a tip that’s made all the difference for me: make a big batch of green smoothies – three days’ worth – pour into glass containers and keep in the refrigerator.

I can’t think of an easier way to get a maximum amount of vegetables into one’s daily diet. I make my smoothie with cucumber, spinach, kale, parsley, broccoli, cilantro, and celery. I throw in a couple of brazil nuts, a chunk of frozen mango, a bit of lime juice, and blend with ice. Loaded with micronutrients!

2. Firm Up with Strength Training

Your muscle mass naturally declines as you age, decreasing strength and mobility.

To counteract this process, it’s crucial to prioritize strength training exercises.

Resistance training helps build lean muscle, improves bone density, and enhances overall body composition.

I suggest incorporating compound exercises like squats, deadlifts, bench presses, and pull-ups into your routine.

Start with lighter weights and gradually increase the intensity as you progress.

Remember to prioritize proper form and technique to prevent injuries.

3. Don’t Neglect Flexibility and Mobility

Maintaining flexibility and mobility becomes crucial for you with each passing year.

Regular stretching and mobility exercises can help prevent injuries, improve posture, and increase range of motion.


Consider incorporating yoga, Pilates, or tai chi into your routine. These practices can enhance flexibility, balance, and overall body awareness.

Additionally, dedicating a few minutes daily to stretching major muscle groups can improve joint health and alleviate muscle tightness.

4. Firm Up with High-Intensity Interval Training (HIIT)

In addition to strength training, incorporating high-intensity interval training (HIIT) into your fitness regimen can provide stellar results.

HIIT involves short bursts of intense exercise followed by brief recovery periods.

It’s a time-efficient way to burn calories, boost cardiovascular health, and stimulate muscle growth.

Consider exercises like sprints, burpees, jump squats, or kettlebell swings.

Start with shorter intervals and gradually increase the duration and intensity as your fitness level improves.

Personally, I do sprint drills or a HIIT workout approximately once a week. I consider it more important for me than lower-intensity, steady-state cardio (which I also do once a week, but only after I’ve completed all of my other workouts).

5. Replace Repetitive Negative Thoughts with Positive Statements

It’s wise to incorporate mind-body practices into your weekly routine.

In addition to physical exercise, mind-body practices can be highly beneficial for overall health and body firmness.

Activities like yoga, tai chi, or qigong integrate movement, breath control, and mental focus, promoting balance, flexibility, and relaxation. These practices can enhance body awareness, reduce stress, and improve overall mind-body connection.

Keep an eye on your stress levels!

Chronic stress can have detrimental effects on both your physical and mental well-being. It can contribute to weight gain, muscle loss, and increased inflammation.

Find healthier ways to manage stress – such as practicing mindfulness meditation, engaging in hobbies, spending time in nature, or seeking social support.

Prioritize self-care activities that promote relaxation and rejuvenation.

And, you know those negative thoughts that replay in your head? They’re not inevitable. They can be changed! When you catch yourself asserting a negative belief inside your mind, you can stop, and make a positive statement instead. This one tip alone can transform your entire life over time. You will experience more joy, fulfillment, and satisfaction.

6. Get Sufficient Deep Sleep

Adequate sleep is often overlooked but plays a vital role in maintaining optimal health and body composition.

During sleep, your body undergoes crucial repair processes and hormone regulation.

Lack of sleep can lead to increased inflammation, impaired recovery, and hindered fat loss efforts.

Aim for seven to eight hours of quality sleep each night.

Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep.

7. Amply Hydrate to Firm Up

Staying hydrated is essential for overall health and is especially important as you age.

Proper hydration supports cellular function, aids digestion, and helps maintain joint lubrication.

Additionally, drinking an adequate amount of water can promote satiety and prevent overeating.

Aim to drink at least eight glasses of water daily and adjust your intake based on activity level and climate. Keep in mind, however, that hydration is not just about water – it’s also about electrolytes. If you’re an active person, you might benefit from mineral supplementation.

8. Practice Intermittent Fasting

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and eating.

It has gained popularity in recent years due to its numerous health benefits.

By giving your body a break from constant digestion, intermittent fasting can help promote fat loss, improve insulin sensitivity, and enhance cellular repair processes.

How one practices intermittent fasting varies based on each person’s unique situation.

For instance, a serious 50-year-old athlete with low body fat might need to consume protein not long after waking. In that case, he or she would have two fasting windows:

  • after breakfast and before an early dinner would be the first 8-hour fasting window. After dinner and before breakfast would be the next 14-hour window.
  • that would allow an hour of eating in the morning and an hour in the early evening.

On the other hand, a 65-year-old who worksout lightly 3 or 4 times a week might need only to eat one meal a day.

It all depends on your current age, body composition, activity level, and metabolism.

increasing your vegetable intake can help you firm your body after 50

Personally, I’m not a big fan of eating more than 1,000 calories in one sitting. It’s too much at one time – at least for me.

You’ll need to experiment to see what fasting windows work best for you. Perhaps start by gradually extending your fasting window, such as skipping breakfast and having your first meal at noon.

Try different fasting protocols to find what suits you best, and ask your medical doctor for their opinion beforehand.

9. Consistency is Key

Lastly, remember that consistency is the key to achieving long-lasting results. I invite you to incorporate these strategies into your daily routine and commit to making healthier choices.

Progress may not happen overnight, but – with patience and perseverance – you can firm up your body after 50 and improve your overall quality of life.

Conclusion on How to Firm Up After 50

A firm physique appears taut, resilient, and strong. The best way to firm up your body after 50 is to increase muscle tone while simultaneously shrinking fat cells and improving micronutrient intake so that skin quality also improves.

As a 58-year-old who has experienced personal transformation, I can attest to the effectiveness of these methods.

It’s never too late to prioritize your health and well-being.

I encourage you to embrace a lifestyle that celebrates life, longevity, and empowering personal choices.

Discover, through experimentation and research, what works best for you – and enjoy the journey of creating a healthier, fitter body after 50.