How much exercise at 50? Less than you think.
Done well, and done every week.
Less than most people expect. The official guidelines set two weekly targets: one for moving more, and one for strength work. With my clients, the whole method takes about three hours a week, often less: mostly strength, short bursts of activity on busy days, and the same measures retested every 12 weeks so you can see it working.
Two targets, not one.
The World Health Organization guidelines for adults set 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, or a mix of the two. On top of that, strength work for the major muscle groups on two or more days a week.
Most people only hear about the first target. At 50, the second one matters just as much: strength is what keeps you steady on your feet and able to do what you want.
About three hours a week, often less.
- Strength first. Most of the week goes to strength, because it carries everything else.
- Short bursts on busy days. Research links short bursts of activity with better health, even in people who do no formal exercise.
- Easier weeks, planned in advance, rather than waiting until you are run down.
- Anywhere. At home, in a hotel room or in a gym, so a full diary does not end the week.
Short bursts of activity: Nature Medicine, 2022. A link found across a group of people, not a promise for any one person.
Measure, then build.
- 1. Measure where you are. A one leg stand, upper body strength, a squat and posture are what I test on a first call.
- 2. Start with less than you think you can do. Consistency beats a big first week.
- 3. Do not start by cutting food. Food comes into it, but cutting it is not where the work begins.
- 4. Retest every 12 weeks. The same measures, so the numbers tell you what is working.
What people ask first
How much exercise should a 50 year old man do each week?
Enough to meet two targets: regular activity that raises your breathing, and strength work on at least two days. With my clients the whole method takes about three hours a week, often less.
Is walking enough at 50?
Walking counts towards the first target, and it is a good start. On its own it does not cover the second: strength work on two or more days a week.
Is three hours a week really enough?
For most of my clients, yes, because every session has to earn its place and the plan moves with their week. The measures, retested every 12 weeks, show whether it is working.
Should I see my GP first?
If you have a health condition, or have not exercised for a long time, yes: talk to your GP before you start.
What does ZTraining cost?
Z12 is 12 weeks for £900 in total, with a full refund within 14 days. Z24 is 12 more weeks for £2,100, in one payment or two, only if we both agree it is needed.
Francesco Zen, founder of ZTraining
Last reviewed 10 November 2026. General information, not medical advice: if you have a health condition, or have not exercised for a long time, talk to your GP before you start.
Twenty minutes, with me.
We talk about your week, your health and what you have tried before. If the programme fits you, I will say so. If it does not, I will say that too.