May 25, 2026, 2:44 pm | Read time: 7 minutes
From the age of 50, muscle loss becomes noticeably apparent in men. Yet, the desire for an athletic physique remains for many. Those who want to pursue their “dream body,” can focus for twelve months, and are willing to step out of their comfort zone can achieve it. A fitness expert offers concrete tips.
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“That he is athletic and exudes strength”
The father of all male dream bodies is carved in white stone: The statue of David, created by Michelangelo and admired in the Galleria dell’Accademia in Florence. Surprisingly, it is not a muscle-bound Superman but a body with clearly defined muscles. Essentially, this statue, created between 1501 and 1504, tells us: Masculinity is about being strong and tall (David is five meters high). And even though David represents a young man, this ideal somehow persists, even for older men. The eagerness to match it may wane over the decades, but even men over 50 desire an athletic physique. “That he is athletic and exudes strength” was one of the top answers in a representative study from Austria in 2022, where 1,023 respondents answered the question of what makes a real man.1
Muscle building in men over 50 is a huge topic, confirms Dr. Dr. Michael Despeghel, sports scientist and chairman of the German Interest Group for Preventive Men’s Medicine. FITBOOK spoke with him about the mindset men over 50 need for this goal, the diagnostics they should start with, how to balance endurance and strength training, what training weights to acquire for home, and what to consider in nutrition for the “dream body” over 50.
“Visible abs are in highest demand”
FITBOOK: Mr. Despeghel, what definition of a dream body or goals regarding their bodies do men over 50 bring to you?
Dr. Dr. Michael Despeghel: “Men desire an athletic physique. A six-pack is a huge topic, visible abs are in highest demand.”
How do these men think?
“Among men over 50, I observe three types: The avoider says, ‘If I had that much time, I could do it too.’ The comfortable one, often married, who is health-conscious but says, ‘The days of the dream body are over for me.’ His motivation is enough to notice small stories to improve his health values–such as 10,000 steps daily, little sitting, little meat, and alcohol no more than three times a week. Interestingly, after separations, these men often start working intensively on their bodies again. And then there’s the attacker, who has an ideal, is strong-willed, and ready to leave his comfort zone for his goal.”
Let me guess–only the attacker has realistic chances of a dream body over 50…
“Absolutely. A 50-year-old who is eager and moderately involved can achieve a dream body. But he needs a clear concept. Because the path contradicts the lifestyle of most.”
Also interesting: Just one hour of training boosts the afterburn effect for several days
“The key is to focus on the goal for twelve months”
Regardless of whether he was fit as a young man or not?
“Yes! The key is to focus on the goal for twelve months. You have to approach it like a business plan. Seriously ask yourself: Am I currently suitable for this? A job change or starting a family is certainly an unfavorable time for the dream body goal.”
“It’s also crucial that the hormone status is right”
Assuming these conditions are met, how does this man over 50 tackle it?
“It starts with diagnostics. First, you should have a physical check-up with a doctor, do a body fat measurement, and determine the status of micronutrients. I recommend working with a personal trainer. Do you have all the minerals and fats you need? It’s also crucial that the hormone status is right, check testosterone and DHEA (dehydroepiandrosterone, editor’s note). From the age of 30, muscle mass shrinks by three percent annually. It’s crucial that everything is hormonally in order.”
And if not?
“If not, eating spinach won’t cut it. You might need to supplement with plant steroids, like those from spinach. But that must be decided on a case-by-case basis. Otherwise, the dream body won’t happen, no matter how hard you train.”
Context on Ecdysterone
What Dr. Despeghel is referring to is the much-discussed plant steroid ecdysterone. Although this substance is often associated with spinach, it is not only found there; it also occurs in insects and crustaceans. Moreover, the natural content in spinach varies greatly and is usually very low, requiring you to consume up to 16 kilograms of spinach to reach the dose used in clinical tests.
Unlike Popeye, spinach does not act as a classic anabolic steroid like testosterone in the human body. The plant substance does not replace hormone therapy in cases of clinical testosterone deficiency. Nevertheless, the World Anti-Doping Agency has officially placed ecdysterone on its monitoring list due to its significant effects, to uncover potential abuse in sports.
In scientific studies–such as one by the Free University of Berlin and the German Sport University Cologne–the administration of ecdysterone in the form of dietary supplements showed significant anabolic effects in humans. The intake of spinach extract combined with training led to an increase in muscle mass and physical performance.2, 3
Also interesting: Don’t fear strength training! Here’s how to make the start easy
“I recommend biking for men over 50”
What does the dream body training look like for the man over 50 who wants to tackle it alone, without a coach?
“It consists of endurance training and very intensive strength training. Each week, there are three sessions of about 60 minutes for both types of training. For endurance, choose something you enjoy. I recommend biking for men over 50, ideally both outdoors and indoors, and less running, as knees often become an issue at that age. Lung capacity is also significantly lower than that of a 20-year-old. Ultimately, it’s a matter of preference. In strength training, it’s crucial to progress. You do exercises for the chest, upper arms, abs, legs, and glutes. You definitely need equipment.”
From This Body Fat Percentage, the Six-Pack Becomes Visible
David Corenswet’s Training for Superman Shoulders and Chest
This is the equipment of additional weights and “devices” the expert recommends for men over 50
What equipment is needed for home training?
“Those training at home should acquire a small set of additional weights. I consider a dumbbell set from 5 to 35 kilograms optimal, so five, ten, 20, 30, and 35 kilograms, as well as a barbell with plates of similar levels. Additionally, a man over 50 on the way to a dream body should get a not-too-small ab wheel, with a diameter of 20 to 25 centimeters. It’s ideal for the core and abs. Resistance bands in three strengths are also great. And, of course, you need a mat.”
When will the training show first results, in your experience, if one over 50 stays disciplined?
“In the first six to eight weeks, adaptation occurs. You start a bit softer, especially if you’re untrained when starting the dream body project. After three months, you’re then hard into training. Muscles respond well to stimuli, even over 50–if the hormones are right.”
Nutrition for the dream body over 50: “Daily 150 grams of carbohydrates, protein-rich in the evening”
What should our over-50-year-old pay attention to in his diet if he wants a six-pack?
“On average, men have between 20 and 25 percent body fat. To see the six-pack, this must be reduced to 12 to 15 percent, essentially halved. I recommend consuming 150 grams of carbohydrates daily. It doesn’t matter what you spend the carbohydrates on, such as pasta or bread. However, you shouldn’t skip them, as it would harm the fat metabolism. In the evening, skip the carbohydrates and eat protein-rich.”
Daily protein requirement
The German Nutrition Society recommends untrained adults consume 0.8 grams of protein per kilogram of body weight daily, regardless of gender. Trained individuals need about double that. As a guideline after training: About 20 grams of protein–this can be achieved through a shake, or through two slices of whole-grain bread, 100 grams of salmon, or two large glasses of whole milk (about 700 milliliters).4
“Overall, you should consume plenty of proteins, also 30 minutes after each strength-focused training. It’s important that the proteins–whether of animal origin or as whey–are of high quality. I recommend three meals in total, with four-hour breaks in between. Enjoy! It works.”