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The Ultimate Over 50 Fitness Challenge

Building muscle after 40 or 50 can be tricky, but it’s not impossible. With the right combination of diet and exercise, you can pack on muscle mass, burn fat, and get into the best shape of your life—let’s call this the ultimate over 50 fitness challenge. Do you dare to dive in?

The Over 50 Fitness Challenge: Ready to Get Fit, Fast?

Losing muscle as you age is inevitable, right? It’s something that naturally happens, and we must accept that. WRONG! If you want to live a life of fulfillment and drift away from mediocrity, being strong and fit is a must. Not only for aesthetic reasons but also for your own health and well-being. Your body is something you should be proud of—it feels great and performs how we need it to when we need it to.

If you’re ready to transform your body, I have the perfect over 50 fitness challenge to get you there. It’s a 28-day 300-rep workout program without endless cardio, expensive supplements, or a personal trainer. This challenge channels the “take no prisoners” and “accept no excuses” approach of the ancient Spartans to get you fit, fast.

Ready to get started?

Building Muscle Over 50: Can You Do It?

The idea that building muscle over 50 is impossible—or at least really challenging—is nonsense. While yes, it may be harder for men over 50 to pack on lean muscle mass thanks to lower levels of testosterone and growth hormone and higher levels of estrogen and sex hormone binding globulin (SHBG), you don’t have to sit back and watch the pounds pack onto your body.

In general, there are two things you’re fighting with at 50:

  1. Low testosterone
  2. Sarcopenia

Low testosterone isn’t inevitable. Men naturally experience drops in free and bioavailable testosterone after 30 due to increased sex-hormone binding globulin (SHBG) levels that come with aging. This means less testosterone is available to support muscle growth. On average, total testosterone levels drop by roughly 1.6% per year, while free and bioavailable levels fall by about 2%–3% per year—if you’re not actively taking steps to keep levels high through diet, exercise, and other lifestyle factors.

Conversely, sarcopenia is the natural loss of muscle mass, strength, and physical performance as you age.

But here’s the thing—neither has to happen.

There’s no point of no return for men over 40 or 50 that says you have to let your muscle mass dwindle, and you can’t perform the same way you did when you were 30. When you take the proper steps to maintain muscle mass and keep your hormones high, you can look like a Spartan, too, regardless of whether you’re 40, 50, or 80.

Want to see how?

Let me introduce you to the best over 50 fitness challenges for men.

The Over 50 Fitness Challenge: Spartan 300 Workout

If you want to get lean, shredded, and strong after 50, this is the perfect workout for you—and it’s not for the faint of heart.

The goal of the workout challenge is to complete all exercises in the least amount of time possible. And each time you complete the challenge, you want to try to beat your previous time. In this challenge, we will use five main “300” rep circuits to build a powerful, strong, muscular, and athletic warrior body.

Each workout has its own unique setup, some following the original 300 while others are different. But regardless of what circuit you complete, you want to pump out the 300 reps in the fastest time possible.

These challenge workouts aim to put your body and mind to the ultimate test while getting your body into the best shape of your life—and having some fun with it along the way!

The over 50 fitness challenge 300-rep spartan workout is a high-rep circuit-training program with minimal rest. Start wherever you’re at, and you will gradually build up to develop high levels of muscle endurance, improve your aerobic capacity, and increase strength and power. You’ll also rev up calorie burn and increase your metabolic rate to help you burn calories and fat even after the workout.

How To Do This Challenge

This over-50 fitness challenge will take place over four weeks. You will use the five main 300-rep workouts over five days, each targeting your entire body with different goals in mind. Each workout should take you no more than 20 minutes to complete, but if it takes a bit longer, that’s okay!

Each workout will also end with a core circuit to help you get that shredded and bulletproof core and a pre-workout warm-up and post-workout stretch.

That said, be sure to stick to your recovery days—the no days off mentality is great, but recovery days are crucial to your success.

Here’s what you’ll be doing:

Workout Schedule

Day 1 – Spartan Strength 300 Workout

Day 2 – Spartan Muscle Build 300 Workout

Day 3 – Spartan Muscle Build 300 Workout 2

Day 4 – Spartan Unilateral 300 Workout

Day 5 – Spartan Bodyweight 300 HIIT Workout

Day 6 – REST

Day 7 – REST

Remember, what you get from these workouts is what you put into them. Intensity is the KEY! Nothing worthwhile comes easy, and you’re going to have to put up a fight for some of these workouts. Whenever you feel the intervals, the exercises, or the workouts are too hard, keep the end goal in sight and keep pushing to get you there. It really is about mind over matter.

Over 50 Fitness Challenge

Over 50 Fitness Challenge Workouts

Spartan Strength 300 Workout

Perform 50 reps of each exercise, one after the other, for one round.

  1. Goblet Squats
  2. Tripod Back Rows
  3. Chest Press
  4. DB Curls
  5. Shrugs
  6. Reverse Crunches

Spartan Muscle Build 300 Workout 1

Perform each exercise for 30 reps, one after the other, for 2 rounds.

  1. Chest Press
  2. Suitcase Squats
  3. Dumbbell Curl
  4. Forward Shoulder Raise
  5. Abs In and Outs

Spartan Muscle Build 300 Workout 2

Perform each exercise for 30 reps, one after the other, for one round.

  1. Dumbbell Forward Lunge
  2. Lying DB Skull Crusher
  3. Alternating Single Gorilla Rows
  4. Side DB Shoulder Raises
  5. Reverse Abs Crunch
  6. Dumbbell Reverse Lunge
  7. Tate Triceps Press
  8. Reverse Bent Over Rows
  9. Bent Over Side Lateral Raises
  10. Weighted Abs Crunch

Spartan Unilateral 300 Workout

Perform each exercise for 30 reps, one after the other, for 2 rounds.

  1. One Arm DB Squat
  2. One Arm Chest press
  3. One Arm Row
  4. One Arm Clean and Press
  5. One Arm Cross Body Crunch

Bodyweight 300 HIIT Workout Challenge

Perform each exercise for 10 reps, one after the other. After you complete all 10 exercises, rest for 60 seconds and repeat for 2 more rounds for a total of 3 rounds.

  1. Bodyweight Squats
  2. Jump Squats
  3. Close Grip Push Ups
  4. Push Ups
  5. Reverse Alternating Lunges
  6. Jump Lunges
  7. Mountain Climbers
  8. Outside Climbers
  9. Half Burpees
  10. Full Burpees


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