Testosterone levels drop as a man gets older and hits his 50s and beyond. Excess weight is piled on, particularly around the belly and chest. The Mayo Clinic believes excess fat carried around the midriff increases the risk of heart disease, stroke, some cancers and type 2 diabetes. Any exercise program that helps improve health and reduces the risk of developing these diseases can be construed as the best exercise for men over 50. Consult your doctor before starting an exercise program.
Do resistance training exercises two or three times per week. According to a study by the Laboratory of Sports Medicine, the Pennsylvania State University, reported in the February 1998 issue of the “Journal of Strength and Conditioning Research,” intense resistance training that engages sufficient muscle mass can increase testosterone levels. Focus on exercise such as the bench press, military press, lat pull-downs, squats or leg presses, which work the larger muscle groups. Start with light weights for 15 to 20 reps. Increase your weights over time, and do 12 to 15 reps. Increased muscle mass will help elevate your metabolism and improve your body’s ability to burn fat.