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The Ultimate Guide to Training and Staying Fit at 50+
WHY IT MATTERS
At 50+, your body changes — but so can your results. With the right training, nutrition, and mindset, you can:
✅ Rebuild lost muscle
✅ Boost energy & confidence
✅ Strengthen joints & bones
✅ Reduce risk of illness & injury
MINDSET: STRONGER, NOT YOUNGER
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Forget “too late” thinking. Your body still adapts — just differently.
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Set your “why.” Health. Family. Legacy. Freedom.
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Be consistent. 2–3 sessions a week beats 5 once-a-month “all-in” bursts.
You don’t have to train like you’re 20, you just have to be more mindful of injury and recovery.
Protect your heart
You don’t need to run. Just move often.
Aim for:
20–30 mins, 3–5x/week (brisk walking, cycling, swimming, boxing, dancing)
Mix in short bursts (intervals) to improve heart health
Use a step counter — 6,000–8,000+ is a solid goal
Mobility and joint care
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Mobility keeps you pain-free and training longer.
Do this daily or post-session:
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Neck rolls & shoulder circles
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Cat/cow stretch
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Seated spinal twists
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Calf and hamstring stretches
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Hip openers
Optional: Add foam rolling or gentle
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MAKE IT A HABIT
Fitness isn’t a finish line — it’s a rhythm.
EAT TO BUILD
Your metabolism may slow — but your nutrition matters more than ever.
Protein is king – Aim for 1.2–2g per kg of bodyweight
Eat mostly:
🥬 Veggies
🥚 Lean protein (meat, fish, eggs, tofu)
🍠 Complex carbs (sweet potatoes, brown rice)
🥑 Healthy fats (avocados, olive oil, nuts)
Supplement smart (check with GP):
👉 Vitamin D, Magnesium, Omega-3s
YOU DON’T NEED A GYM
Join my 12 week program
You need a plan, a purpose, and someone in your corner.
That’s what Steele Fitness coaching delivers:
✅ 12-week structured plan
✅ Tailored support for men 50+
✅ Strength, mindset & mobility training
✅ App-based tracking & habit systems
✅ Simple workouts. Real results.
✅ Nutrition coaching, NO faff!.