GETTING FIT in your fifties

Don't let sniper's alley take you by surprise – take the right approach to building fifty-plus fitness and bulletproof your body

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Many people think turning 50 means slowing down.

I believe it's the perfect time to turn up the dial.

For many men the idea of getting fit in midlife feels unattainable and overwhelming. It's too late. The ship has sailed and it's pointless trying. But the truth is getting or staying fit and strong after 50 might be the most important investment you make in your health, your happiness, and your future longevity. There are many examples of what can be achieved after 50.

Take Ralph Fiennes. At 62, he's transformed himself from a middle-aged priest in Conclave to a battle-hardened King Odysseus in The Return. The strength, endurance and lean muscle he's built defies ageing stereotypes and challenges our limiting belief that it's all too late.

Or take me-after years of not training, putting on weight and feeling sluggish and listless, I rebuilt my body, self-cured health issues like hypertension and high cholesterol and improved my mental health as I turned 50.

Now, aged 55, I have more energy, clearer focus, and a confidence I lacked during my thirties and forties.

The good news is It doesn't take long to see meaningful change. In as little as 8 to 12 weeks men in their 50s can build visible muscle, lose fat, and drastically improve their energy and mood. If they take the right approach.

But it's different working out in midlife. To get the best results we need to focus on working smart with targeted effort that maximises your results from the time you invest. You don't need hours in the gym. Twenty minutes a day is enough if you're working smart. The key is consistency not sporadic, long sessions.

10 things to know about getting fit after 50 The challenges of midlife – and how to beat them

Yes, things change with age. Testosterone drops, recovery slows and muscle mass declines by up to 1% a year if you're doing nothing.