20 Jul How I Changed My Fitness Routine in My 50s (And Why You Should Too)
In my 30s and 40s, I trained hard, heavy, and often — chasing performance, muscle, and the next big goal.
Now in my 50s, I’ve learned that smart training isn’t about doing more — it’s about doing what’s right for your body and brain.
Here’s how my fitness routine has evolved:
🌅 Mornings That Set the Tone
I start my mornings with a 30-minute walk around the water.
Not for a calorie burn — but for:
Mental clarity
Mobility and joint health
Leg strength and balance
The stillness, movement, and scenery help me get grounded before I train others or face the demands of the day.
(Scroll down to see a few photos from my walk)
💪 Strength Training Adjustments
I used to follow a traditional 5-day split. Not anymore. Now, I train full body 3 days a week, focusing on quality and recovery.
I also dedicate separate days to strengthen areas that matter most for posture, pain prevention, and golf performance:
Core
Glutes
Glute medius, adductors, abductors
These muscle groups keep me strong, balanced, and playing at a high level.
🏃♂️ Cardio With a Purpose
Instead of pushing hard every day, I rotate between:
Treadmill (2x/week)
Stair stepper (2x/week)
Outdoor morning walks (3x/week)
The variety keeps my joints happy and my cardiovascular system challenged.
🥩 Nutrition After 50
My daily nutrition goal is simple and strategic:
160g protein per day (my target weight)
~75g of carbohydrates per day
I don’t count fat — I simply don’t add any (no oils, sauces, etc.)
This keeps my energy stable, supports lean muscle, and helps manage inflammation and blood pressure.
🧠 Supplement Support
Years of medication for muscle cramps took a toll on my short-term memory. Today, I support mental clarity with:
Semax peptides
Selank peptides
They’ve been powerful tools to stay sharp and focused, both in business and on the golf course.
👊 Final Thoughts
Fitness after 50 is different — but it’s better in many ways. You train smarter. You listen more. You focus on longevity, not ego.
I’m sharing this not for applause but to start a conversation.
If you’re over 40 and adjusting your fitness plan, I want to hear about it.
👉 What’s changed for YOU in your routine? Drop a comment or shoot me a message.
Let’s keep learning, adapting, and getting stronger — together.
—
Chris Ownbey
Fit Over 40 | Golf Fitness Dallas
