Hugh Jackman’s Instagram post showing off his sculpted abs at the age of 55 has left many wondering: is it really possible to have a fit and toned body at this age? We asked the experts to find out if it’s possible to get six-pack abs and overall fitness at the age of 50.
Improving fitness as you age
Getting abs at any age requires a commitment to both exercise and diet. While genetics can play a role, being consistent with a structured workout routine is key. As we age, our bodies undergo changes that affect muscle mass, bone density, and metabolism.
Clinical Dietitian Garima Goyal says, “As we age, muscle loss becomes more noticeable, but staying active, eating a balanced diet and exercising regularly can help slow down this decline. The condition known as “sarcopenia”, in which muscle mass decreases with age, can be managed effectively through proper exercise and nutrition.”
However, health and fat loss coach Jashan Vij explains that these effects can be minimized with regular exercise and a balanced diet. “Strength training is important for maintaining muscle mass and improving bone health,” he says. “Cardiovascular exercises such as walking or cycling help improve heart health, while stretching promotes flexibility and reduces the risk of injury.”
Drishya Ale of Paras Health, Gurugram, also talks about the importance of focusing on strength, flexibility and cardiovascular health. “A well-balanced fitness routine should include low-impact activities that are easy on the joints, as well as regular recovery periods to prevent overtraining,” she explains. “Consistency is key. By adapting your routine to your body’s needs, you can achieve significant improvements in fitness.”
You can get a well-sculpted body even without a trainer
It is possible to get six-pack abs and a sculpted body without a personal trainer, but it requires discipline and knowledge. Both Elle and Vij emphasize the importance of losing body fat through a combination of core workouts, cardiovascular exercises and proper nutrition. “Core exercises like planks, crunches and leg raises help build abdominal strength, but regular cardio and resistance training are essential for fat loss,” says Jashan Vij.
Maintaining a calorie deficit and consuming adequate protein are key to supporting muscle growth and fat loss. “You don’t need a personal trainer to achieve this, but you do need to be dedicated,” Vij adds. He adds that although genetics plays a role in body composition, with the right routine, most people can achieve defined abs even in their 50s. Visual Elle agrees, adding, “A structured diet plan focusing on lean proteins, healthy fats, and whole grains can accelerate progress.”
Pets are made in the kitchen
It is often said that belly fat is made in the kitchen, and this becomes even more true as you age. A proper diet is essential to reduce body fat and accentuate abdominal muscles. According to experts, a diet rich in lean proteins, whole grains, vegetables and healthy fats is a must. At 50, the importance of diet in fitness cannot be underestimated. “Since metabolism naturally slows down with age, it is important to follow a nutrient-rich diet to maintain muscle mass and control body fat,” advises Drishya Elle. She recommends eating lean proteins such as chicken, fish and legumes, as well as whole grains and fibre-rich vegetables. “Healthy fats from avocado and nuts support heart health and hormonal balance, making them an important component of any fitness plan.”
Recovery is important
Recovery is equally important for achieving fitness goals. Jashan Vij stresses the importance of rest days between workouts for muscle repair and growth. “Rest is very important, especially in the 50s. Activities like light stretching or walking can help in active recovery,” he says. Also, getting enough sleep is important for muscle recovery and overall health. “Listen to your body and adjust the intensity of the workout based on your progress and fatigue level,” says Vij.
Tips for achieving fitness beyond middle age
1. Incorporate activities like tai chi or balance exercises to increase stability and avoid falls.
2. Focus on exercises that mimic daily activities to improve overall functionality
3. Track your fitness progress to make necessary adjustments.
4. Incorporate stress-reducing practices like meditation or deep breathing.
5. Set realistic and adaptable fitness goals based on your evolving abilities.
– Garima Goyal, Clinical Dietitian based in Ludhiana
