Get Fit After 50: Discover These Free eBooks to Build Strength, Boost Metabolism, and Stay Active

Craig McBreen • July 30, 2025

As we age, staying fit isn't just about looking good—it's about feeling vibrant, maintaining independence, and enjoying life to the fullest. If you're over 50, you might have noticed changes like slower metabolism, reduced muscle mass, or nagging aches that make exercise feel daunting. But here's the good news: it's never too late to turn things around. At FiftyPlus Fitness, we're dedicated to helping you defy aging through simple, sustainable strategies tailored for mature bodies.

We've recently launched a resources page athttps://fiftyplus.fitness/resources, packed with free tools to kickstart your journey. No gimmicks, no subscriptions—just practical guidance from Craig, a 61-year-old certified personal trainer who's walked the walk. Having struggled with weight and energy in his 40s, Craig transformed his life through strength training, smart nutrition, and mindful movement. Now, he's sharing his insights via three complimentary eBooks, available for instant download without even needing your email.

In this post, we'll dive into these game-changing resources. Whether you're new to fitness or looking to refine your routine, these eBooks provide actionable steps to get stronger, leaner, and more energized. Let's explore them one by one.

1. Fit, Strong, and Lean After 50: Revive Your Metabolism and Build Lasting Strength

If you've ever felt like your metabolism hit the brakes after 50, this eBook is your roadmap to getting back in the driver's seat. Titled "Want to Get Fit, Strong, and Lean After 50?", it chronicles Craig's personal transformation from a cardio-obsessed desk worker in his 40s—pushing 240 pounds and battling low energy—to a lean, strong 61-year-old thriving on resistance training and balanced nutrition.

The book busts common myths, like the idea that endless cardio is the key to fat loss. Instead, it emphasizes why strength training is essential for combating sarcopenia (age-related muscle loss) and boosting your resting metabolic rate. Craig explains metabolic adaptation in simple terms: as we age, hormonal shifts (like declining testosterone) make fat loss tougher, but rebuilding muscle acts as a "metabolic powerhouse" that burns calories even at rest.

Key highlights include:

Understanding Your Metabolism After 50: Learn how hormonal changes and muscle loss slow things down, backed by research from the University of Alabama at Birmingham. Craig shares strategies to fight back, like prioritizing protein at 1 gram per pound of target body weight (e.g., eggs, fish, Greek yogurt) for muscle repair, satiety, and a thermogenic boost.
Why Cardio Alone Won't Cut It: Drawing from his own back-pain-plagued running days, Craig warns against over-relying on cardio, which can lead to muscle breakdown and plateaus. Instead, combine it with strength training for better results.
The Exercise Prescription: Start with just two sessions a week of lifting weights or bodyweight moves like squats and push-ups. Add walking as a low-impact partner—aim for 10-minute post-meal strolls to aid digestion and fat loss without stressing joints.
Hormones and Long-Term Health: Discover how resistance training improves insulin sensitivity, enhances testosterone responsiveness, and even supports brain health, potentially reducing Alzheimer's risk per University of Sydney studies.
Strength Over Cardio: Enjoy the "afterburn effect" (EPOC) where your body keeps burning calories post-workout, plus improved body composition for sustained energy.

At around 20 pages, this eBook is concise yet comprehensive, ending with a call to keep it simple: lift, walk, rest, repeat. It's perfect for anyone tired of yo-yo diets or ineffective workouts. Download it free athttps://fiftyplus.fitness/fit-strong-lean-after-50 and start rebuilding your foundation today.

2. Your Dynamic 50+ Warm-up Guide: Prime Your Body for Safe, Effective Workouts

Warming up might sound basic, but for those over 50, it's crucial to prevent injuries and maximize performance. "Your Dynamic 50+ Warm-up Guide" offers 15 active moves to wake up your muscles, improve mobility, and activate your core before strength training. Think of it as priming your engine—essential for a smooth ride.

Craig stresses dynamic stretches over static ones to boost blood flow and range of motion without straining cold muscles. The guide includes easy-to-follow instructions, reps, benefits, and video links for demos, making it beginner-friendly.

Standout moves and sections:

Hip and Leg Focus: Exercises like Lateral Hip Swings (10-15 per leg) to loosen tight hips, Walking Knee Hugs for glute and hamstring flexibility, and 90/90 Hamstring Stretch to enhance leg mobility.
Upper Body and Shoulders: Arm Circles to prepare for presses, Open the Book Stretch for thoracic spine rotation, and Shoulder Taps in plank position for dynamic core engagement.
Core and Full-Body Activation: Bird Dog for balance and stability, Cat-Cow Stretch to relieve back tension, Inchworm for a multi-muscle warm-up, and Glute Bridge to fire up the posterior chain.
Lower Body Prep: Reverse Lunge with Overhead Reach (knee-friendly), Bodyweight Squats, and Reverse Tabletop Lifts for overall coordination.
Side and Stability Work: Side Plank variations (bent-knee for beginners) to target obliques and improve lateral strength.

Benefits abound: reduced stiffness, better posture, and injury prevention. Craig advises picking moves that feel good— no need to do all 15 every time. This 14-page guide is a must-have companion to any routine, ensuring you're set up for success. Grab it instantly athttps://fiftyplus.fitness/fifty-plus-warm-up-guide.

3. Dumbbell Fitness Made Simple: Build Strength at Home with Ease

Ready to strength train but intimidated by gyms or complex equipment? "Dumbbell Fitness Made Simple" is your beginner's blueprint for at-home workouts that deliver results without the overwhelm. This guide shows how versatile dumbbells can build muscle, boost confidence, and fit into any schedule or space.

Craig keeps it straightforward: start with basic, effective exercises that target full-body strength. It's ideal for those over 50 seeking sustainable habits, emphasizing form to avoid injury and progression for lasting gains.

Core elements from the eBook:

Why Dumbbells?: They're compact, affordable, and allow for natural movement patterns, making them perfect for home setups. No fancy gear needed—just grab a pair and go.
Simple Routines: Focus on foundational moves like dumbbell squats, rows, presses, and deadlifts. Aim for 2-3 sessions a week, 30-45 minutes each, with tips on sets, reps, and rest.
Beginner-Friendly Tips: Build from bodyweight if needed, then add weights. Incorporate warm-ups (cross-referencing the guide above) and recovery strategies like walking.
Results You Can See: Expect improved strength, fat loss, and energy. Craig shares how this approach helped him shed weight and gain vitality in his 50s.
Stick-to-It Strategies: Make it fun and habitual—track progress, vary routines, and pair with nutrition for amplified effects.

This eBook empowers you to create a routine you'll love, leading to lifelong fitness. Download it free athttps://fiftyplus.fitness/dumbbell-fitness-made-simple.

Start Your Transformation Today

These three eBooks form a powerful trio: foundational knowledge in "Fit, Strong, and Lean After 50," preparatory moves in the "Dynamic 50+ Warm-up Guide," and practical workouts in "Dumbbell Fitness Made Simple." Together, they equip you to overcome age-related hurdles and embrace a stronger, healthier you—all for free on our resources page.

Don't wait for motivation; take action now. Download them, try a warm-up, and lift those dumbbells. If you need personalized guidance, book a no-pressure call with Craig. Remember, fitness after 50 is about progress, not perfection. Here's to feeling alive and defying the odds!

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A man is lifting a barbell over his head in a gym.

How to Get Fit After 50 and Build Lasting Habits

By Craig McBreen • June 17, 2025

You can create a simple plan to get in shape without confusion or feeling overwhelmed. Here’s a simple, sustainable way to start exercising and...

5 Myths About Getting Fit After 50 You Need to Ditch

By Craig McBreen • June 13, 2025

I’m 61, a NASM-certified personal trainer, and lifting weights has completely changed my life! I move better, look better, feel better, and get a lot more done. Midlife isn’t the end. Nope! It’s your launchpad to build strength, lose weight, and feel better. But myths about fitness after 50, like “you’re too old” or “you’ll get hurt,” drain your drive and keep you trapped in a rut, missing out on the life-changing power of exercise. These lies whisper doubt, making you think strength and vitality are out of reach. BUT they’re not! Getting fit can transform your energy, confidence, and independence, and I’m here to help you break free and start moving. I love debunking these lies and defying aging stereotypes. It’s why I do what I do! My ethos? Stronger. At. Any. Age. Strength has no expiration date, and I’m here to help you rewrite the rules of aging. So, let’s crush five big fat myths with facts, simple steps, and actionable tips to get you moving today. Why Myths About Fitness After 50 Hold You Back Myths about aging and exercise aren’t just wrong. They’re soul-crushing. Honestly… they are! They plant doubts like “I’m too old” or “I’ll hurt myself,” making fitness feel risky or pointless. This fear leads to inaction, and that’s when atrophy kicks in. Atrophy sucks, big time. It leaves you with low energy, weaker muscles, achy joints, and a higher risk of chronic conditions. The soreness of a workout? Temporary. The pain of muscle loss? It lingers and drags you down. The truth? Fitness after 50 is transformative, boosting strength, mobility, and mental clarity. Today, let’s ditch the myths and build a fitness habit to change your life. Myth 1: You’re Too Old to Start Exercising Truth: You’re never too old to get fit and strong. Research highlighted in Men’s Health shows that older adults, even those with mobility issues, can improve strength and reduce disability risk by about 20% through regular resistance training. While muscle growth may be slower after 50, your body still responds to exercise, building strength and boosting mobility to keep you thriving. Action Step : Just start! Try bodyweight exercises like chair squats (10 reps, 2 sets) or wall push-ups. Progress to light dumbbells (3-5 lbs) for bicep curls. Aim for 2-3 sessions per week, 20 minutes each. Need a warm-up? Check out my free eBook, Your Dynamic 50+ Warm-up Guide , with 15 active stretches to prep your body for strength training. Myth 2: You’ll Get Injured if You Exercise Truth: Exercise is safer than sitting still, and older adults recover better than you think. A study in the Journal of Aging and Physical Activity, cited in Parade , found that "older adults didn’t lose more muscle function than younger adults. In fact, after 48 hours, their muscle soreness was about two-thirds lower, and after 72 hours, it dropped to just one-third of what their younger counterparts experienced." And, “These findings are significant because they challenge the widespread belief that aging muscles recover more slowly or are more prone to exercise-induced damage." Atrophy aches worse than any workout—trust me, I train people over 50, and the mild discomfort of lifting beats the lingering pain of muscle loss every time! Action Step : Over 50? 60? Just start! Try push-ups, bodyweight squats, or a cheap set of dumbbells. Train 2-3 times a week, 15-20 minutes. On off days, walk to boost your step count, bike, hike, or even run. Keep it simple to build the fitness habit. Not sure where to begin? Read my guide on getting fit after 50: Fit, Strong, and Lean After 50 . Myth 3: It’s Too Late to Build Muscle Truth: You can pack on muscle even in your 70s and beyond. A 2023 study in Frontiers in Physiology, featured in Men’s Health , found that untrained men in their 70s and 80s built muscle just as effectively as lifelong athletes after a single resistance workout, proving it’s never too late to get stronger. The site mentioned 78-year-old Ernie Hudson, who looked amazing for his age. Age may slow testosterone, but smart training—like heavy compound lifts—sparks growth and keeps you thriving. Action Step : Grab some resistance bands or dumbbells for seated rows (8-10 reps, 2 sets). Eat 0.5-0.7g of protein per pound of body weight daily (e.g., 75g for a 150-lb person) to fuel muscle repair. Want to start with dumbbells? My free eBook, Dumbbell Fitness Made Simple , offers easy, effective exercises to kickstart your routine. Download it now—no email needed. Myth 4: You Need Intense Workouts to See Results Truth : Moderate, consistent exercise is the key. The CDC recommends 150 minutes of moderate activity weekly for older adults, like brisk walking or light weightlifting. People get excited, jump in, burn out, and fizzle. NOT good! Good habits eat motivation for breakfast. Start small, build a routine that fits your life, and after 30+ days, it becomes part of your day. Action Step : Walk 20 minutes daily at a good pace. Add one full-body dumbbell workout weekly (e.g., squats, chest presses, rows; 10 reps each, 2 sets). Try push-ups, bodyweight squats, or light dumbbells 2-3 times a week. Off days? Walk, bike, or hike. Need inspiration? Read, Fit, Strong, and Lean After 50 . My little ebook shares five steps to revive your metabolism and build muscle. Myth 5: Fitness Won’t Improve Your Quality of Life Truth: Regular exercise transforms how you feel and live, especially as you age. This study found that men over 65 who exercised at least 45 minutes three times a week scored significantly higher in life satisfaction, self-esteem, and self-efficacy compared to those who didn’t exercise. Getting fit isn’t just about lifting weights. It IS about climbing stairs with confidence, carrying groceries like a pro, and feeling unstoppable at any age. Action Step : Kick off your day with a quick 10-minute routine: 5 minutes of stretching (think arm circles or leg swings) and 5 minutes of bodyweight moves like sit-to-stands. Track how your energy and mood improve each week. My Journey and Expertise At 61, I’m proof that fitness after 50 changes everything. As a NASM-certified trainer, I turned my health around after battling low energy and joint pain in my 50s. I shifted from a cardio-heavy routine in my 40s to strength training and smart nutrition in my 50s. The secret? Small, daily actions pave the way for lasting results that will improve your life! Take Control of Your Fitness Today. Forget what they told you—midlife is your time to shine. YEP, you CAN build strength, lose weight, and feel AMAZING. So, get after it! The key to getting fit? Build the fitness habit. Start small with workouts you enjoy, stay consistent, and watch your life change. Let’s rewrite the rules of aging together. Resources: Check out my eBooks, guides , and tools to help you get fit, strong, and lean after 50.