Once we build accountability for bringing our fitness pursuits into the spotlight, we are well on the way to ensuring that we achieve what we set out to do. The path we take to get there is up to you.

See if this sounds familiar; the weather gets warmer, the days are longer and you promise you’ll finally start exercising more. But it keeps not happening, and you need help finding the motivation to include exercise in your weekly schedule. If this is something you can relate to, you have plenty of company, as lack of motivation will be at the top of any list featuring reasons people fall short of exercise goals.

For some good news, there’s an easy solution to help supercharge your motivation, and July is the perfect time to get started. One of the most surefire ways to ensure any task gets accomplished is when there is an element of accountability. At work, we know what tasks need to be completed each week. Often, a manager expects those things to happen by a deadline, and we know that simply skipping those tasks is not a great option. Adding accountability to our fitness pursuits has the same effect with increasing prioritization and significantly increases the likelihood that we will stick to the plan.

Thankfully, there are fantastic options for fitness challenges that benefit charities doing amazing work, allowing us to improve our health, help a charity and provide accountability by publicly stating our goals as a participant in the challenge. Often, this takes the form of fundraising on behalf of the charity and asking friends and family to contribute a dollar amount of their choosing to help the participant reach their financial goal. Rest assured, this isn’t a high-stakes shakedown of all your contacts. Simply sending out a link making people aware of what you are doing with the
caveat that people can donate any amount eliminates any pressure, and even all those $1 or $5 donations can add up.

One suggestion is Mission 22, a national veteran non-profit organization which provides support and resources to veterans and their families. Mission 22 has challenges throughout the year, and one just started up and is going for the month of July. This ’90-Mile Challenge’ is appealing because of its all-inclusive nature. For comparison, in July 2023 the challenge was completing 2,200 push-ups (71 per day) for the month. While that was an awesome month-long goal for those of us who completed it, it did not have wide appeal to those who were not interested in doing thousands of push-ups. For 2024, being able to choose activities makes for a diverse blend and freedom of activity. Visit and join Mission 22’s 90-Mile Challenge in July Facebook group to see how 1,000+ participants have committed to running, walking or biking 90 miles in the month of July and raising additional donations for this non-profit doing such important work.

Aside, or in addition to, participating in charity fitness challenges, another highly effective accountability strategy is joining a local group featuring your favorite exercise activity. There are many clubs and groups catering to all forms of exercise, and if running is your thing, or you would like it to be, and you live in the Eastern PA area, check out the Lehigh Valley Road Runners Club for a multitude of weekly options.

And if you don’t find a club or group that suits you, why not start your own? Whether it’s on Facebook, MeetUp or any other platform, remember the famous line from the movie Field of Dreams, ‘if you build it, they will come.’ This is your chance to create a community that resonates with you and others.

The bottom line is that once we build accountability for bringing our fitness pursuits into the spotlight, we are well on the way to ensuring that we achieve what we set out to do, and the path we take to get there is up to you. Let’s make this summer the best (and healthiest) one ever!

Eric Bartosz is the founder of BAR40 and the author of the internationally acclaimed and bestselling book ‘BAR40: Achieving Personal Excellence.’ He lives in Center Valley with his wife Trish, daughter Riley and pug Piper, is an adjunct MBA professor at DeSales University and serves the community as an Upper Saucon firefighter, a board member of Big Brothers Big Sisters of the Lehigh Valley and a local race organizer. Eric is a 20+ year runner and racer and can often be found logging miles on the Saucon Rail Trail. Catch up on Eric’s latest Bar Talk columns here.

As men age, maintaining strong and healthy legs becomes increasingly important for overall mobility, balance, and quality of life. Leg workouts can help prevent muscle loss, improve joint health, and support cardiovascular fitness. So, I’ve rounded up six of the best leg workouts I recommend for men over 50. I’ve curated each of these workouts to ensure a comprehensive approach to lower-body strength and endurance.

Tailor the below exercises to your fitness level and consult with a healthcare professional before starting any new workout regimen. Stay active, stay strong, and enjoy the benefits of a healthy lifestyle.

Now, let’s dive into the best leg workouts for men after 50.

Workout #1: Classic Strength Training

Strength training is crucial for building and maintaining muscle mass, especially as you age. This workout focuses on fundamental exercises that enhance strength and stability.

1. Squats

Stand with your feet shoulder-width apart and your arms extended in front of you or placed on your hips. Lower your body by bending your knees and hips, keeping your chest and back straight. Lower until your thighs are parallel to the floor. Push through your heels to return to the starting position. Perform three sets of 10 to 12 reps.

2. Leg Press

Sit on the leg press machine with your feet shoulder-width apart on the platform. Push the platform away by extending your legs, keeping a slight bend in your knees at the top. Slowly lower the platform back by bending your knees, ensuring your lower back remains against the seat. Repeat the movement. Perform three sets of 10 to 12 reps.

3. Calf Raises

Stand with your feet hip-width apart and your hands resting on a support for balance. Lift your heels off the ground, rising onto the balls of your feet. Hold the position for a moment, then slowly lower your heels back to the ground. Repeat the movement. Perform three sets of 15 reps.

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Workout #2: Balance and Stability

Improving balance and stability is essential for preventing falls and maintaining independence as you age. This workout focuses on exercises that enhance these critical skills.

1. Single-leg Stance

Stand on one leg with your other foot lifted slightly off the ground. Hold the position for 20 to 30 seconds, maintaining balance. Switch legs and repeat. Perform three sets on each leg.

2. Side Leg Raises

Stand with your feet hip-width apart and your hands on your hips or holding onto a support. Lift your right leg to the side, keeping it straight. Lower it back to the starting position. Repeat the movement for the specified reps, then switch legs. Perform three sets of 12 to 15 reps on each leg.

3. Heel-to-Toe Walk

Walk forward in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Take slow and controlled steps, focusing on balance. Continue for 20 steps. Perform three sets.

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Workout #3: Flexibility and Mobility

Maintaining flexibility and mobility helps reduce stiffness and improve joint range of motion. This workout includes stretches and movements to keep your legs limber.

1. Hamstring Stretch

Stand with your feet hip-width apart. Step your right foot forward and bend at the hips, keeping your back straight. Reach down toward your toes, feeling a stretch in your hamstrings. Hold for 20 to 30 seconds, then switch legs. Perform three sets on each leg.

2. Quad Stretch

Stand on one leg and pull your opposite foot toward your buttocks, holding your ankle with your hand. Keep your knees close together and your back straight. Hold for 20 to 30 seconds, then switch legs. Perform three sets on each leg.

3. Ankle Circles

Stand or sit with one leg extended. Rotate your ankle in a circular motion, first clockwise for 15 seconds, then counterclockwise for 15 seconds. Switch legs and repeat. Perform three sets on each leg.

Workout #4: Cardiovascular Endurance

Cardiovascular exercises improve heart health and stamina. This workout includes leg-focused cardio exercises to boost your endurance.

1. Walking Lunges

Stand with your feet together. Step forward with your right leg and lower into a lunge, keeping your back straight. Push through your right heel to bring your left foot forward into the next lunge. Continue alternating legs as you move forward. Perform three sets of 10 to 12 reps per leg.

2. Step-ups

Stand in front of a sturdy bench or step. Step up with your right foot, then bring your left foot up to meet it. Step down with your right foot, followed by your left foot. Repeat the movement, alternating the lead foot. Perform three sets of 12 reps per leg.6254a4d1642c605c54bf1cab17d50f1e

3. High Knees

Stand with your feet hip-width apart. Lift your right knee toward your chest, then quickly switch to lift your left knee. Continue alternating knees as quickly as possible. Perform continuously for 30 seconds. Perform three sets with a 15-second rest between sets.

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Workout #5: Functional Strength

Functional strength exercises improve your ability to perform daily activities. This workout includes movements that mimic real-life actions.

1. Chair Squats

Stand in front of a chair with your feet shoulder-width apart. Lower your body to sit on the chair, then stand back up without using your hands. Repeat the movement. Perform three sets of 12 reps.

2. Side Lunges

Stand with your feet hip-width apart. Step out to the right side, lowering your body into a lunge while keeping your left leg straight. Push through your right heel to return to the starting position. Repeat on the other side. Perform three sets of 10 to 12 reps per leg.

3. Standing Hip Abductions

Stand with your feet hip-width apart and your hands on your hips or holding onto a support. Lift your right leg to the side, keeping it straight and your toes pointed forward. Lower it back to the starting position. Repeat the movement for the specified reps, then switch legs. Perform three sets of 15 reps on each leg.

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Workout #6: Low-impact Aerobics

Low-impact aerobic exercises are gentle on the joints while still providing a good cardiovascular workout. This workout is perfect for maintaining heart health and leg strength.

1. Marching in Place

Stand with your feet hip-width apart. Lift your right knee to hip level, then lower it. Lift your left knee to hip level, then lower it. Continue alternating knees in a marching motion. Perform continuously for one minute. Perform three sets with a 30-second rest between sets.

2. Side Steps

Stand with your feet together. Step your right foot to the side, then bring your left foot to meet it. Step your left foot to the side, then bring your right foot to meet it. Continue stepping from side to side. Perform continuously for one minute. Perform three sets with a 30-second rest between sets.

3. Heel Raises

Stand with your feet hip-width apart and your hands resting on a support for balance. Lift your heels off the ground, rising onto the balls of your feet. Hold the position for a moment, then slowly lower your heels back to the ground. Repeat the movement. Perform three sets of 15 reps.

It’s a long-standing discussion for all who want to get into shape: When is the best time to exercise?

Based on member data from American fitness company Future, about 41% of workouts take place between 7-9am or 5-7pm.

“The debate is intriguing with proponents of both morning and evening workouts citing various benefits,” says sports medicine research director Dr Andrew Jagim from the Mayo Clinic Health System in Wisconsin, United States.

“From increased energy levels to enhanced performance or greater weight-loss benefits, health experts delve into the science behind exercise timing to shed light on the optimal approach for achieving fitness goals.”

In the morning

For morning exercisers, the allure of starting the day with a workout is undeniable.

“Getting your workout in and completed before you even begin your day can provide a sense of accomplishment and set a positive tone for the day ahead,” explains Dr Jagim.

“The post-workout release of endorphins and the satisfaction of accomplishing something before 9am can serve as a powerful ego boost.”

Perhaps most importantly, morning workouts eliminate the need to worry about finding time for exercise later in the day.

This is as it’s often the only time of the day that hasn’t been previously committed to work, social events or family activities.

“By completing your workout in the morning, you free up your afternoons and evenings for other activities, such as cooking dinner, socialising or simply relaxing,” Dr Jagim notes.

“This sense of freedom and flexibility can alleviate stress and enhance overall well- being.”

For people embarking on morning workouts, strategic pre-exercise nutrition can make a significant difference in energy levels and performance.

“Starting the day with a balanced breakfast containing carbohydrates, protein and healthy fats can provide the necessary energy to power through a morning workout,” he advises.

“Opt for wholegrain cereals, Greek yoghurt with fruit, and allow sufficient time for digestion to prevent discomfort and optimize nutrient absorption.

“Or, if you’re not hungry in the mornings or don’t have time, something simple like an energy bar can suffice.”

In the evening

However, for some people, waking up early to exercise is the last thing they feel like doing, and therefore, the case for evening workouts is more appealing.

“Your body’s ability to perform peaks in the afternoon and early evening, with optimal muscle function, strength and endurance,” states osteopathic medicine practitioner Jake Erickson, who specialises in sports medicine at the Mayo Clinic Health System in Onalaska, Wisconsin.

“During this time, your body has time to wake up a bit by moving around throughout the day, you’ve likely gotten a meal or two in to ensure adequate energy available to use during the workout, and you may be more mentally alert.”

Additionally, oxygen uptake kinetics are more favourable in the evening, allowing for more efficient utilisation of resources during exercise.

“Your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training or speed work,” he explains.

Conversely, people opting for evening workouts face unique considerations in balancing time commitments and mental energy.

“After a long day at work or shuttling around the kids all day, it can be hard to muster the motivation to go to the gym and put forth a lot of physical effort during a workout,” says osteopathic medicine practitioner Alecia Gende, who specialises in sports medicine and emergency medicine at Onalaska’s Mayo Clinic Health System.

“Additionally, intense physical activity in the evening may trigger a stress response and cause difficulty falling asleep or waking in the middle of the night if your cortisol is disrupted and released at an inopportune time.

“If you have to get a workout in before sleep, it would be best to be lower intensity, such as a walk or lighter (weight-)lifting session.

“If that’s the case, moving the workout earlier in the day might be more beneficial for them.”

Lastly, if you choose to work out later in the day, it’s important to ensure that you are getting adequate nutrients throughout the day to make sure you have enough fuel available to support the workout, in addition to eating a well-balanced meal after the workout.

“After a long day, it’s essential to refuel the body with carbohydrates and protein,” Dr Jagim says.

“Consuming a nutrient-rich meal within two hours of your workout can facilitate muscle recovery and enhance adaptation to training.

“Consider options such as grilled chicken with quinoa and vegetables, or a protein-packed stir-fry to refuel and replenish after an evening workout.”

For people engaging in prolonged or intense exercise sessions (more than 90 minutes), mid-workout nutrition can play a pivotal role in sustaining energy levels and preventing fatigue.

He recommends incorporating carbohydrate-rich snacks during extended workouts to maintain endurance and performance.

At midday

Whether working or at home, most people hit the dreaded afternoon slump around 3pm.

A study of more than 90,000 people recently found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.

The benefits of afternoon exercise for longevity were most pronounced for men and the elderly.

“Morning workouts may not be ideal for shift workers, or those working late or staying up later in the evening,” says Gende.

“In that case, it may be more prudent to allow more sleep in the morning and perform a mid-day workout or early afternoon workout before your next evening shift or late night.”

According to a OnePoll survey, the most effective activity for people during an afternoon workout is getting up and going for a walk, which is a great way to perk up both your mind and body.

Find your right time

So, what is the best time to exercise?

For those who just say I don’t have any time available, there’s always time.

“I suggest scheduling a ‘snack competing’ activity,” says Erickson.

“This can be a good excuse to flip the script, and for people who know they may choose to sit on the couch and snack in the evenings.

“They can use that time to grab a workout of some kind instead.

“This can lead to a big swing in people’s fitness as they consume less calories by avoiding the typical snacking time and burn more calories by the workout.”

There are even benefits to splitting up a workout into short 10-minute mini-sessions throughout the day if you don’t have time to get a full 60-minute session in.

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One thing is clear; even though science may seem contradictory, the importance of regular physical activity cannot be overstated.

“Ultimately, the best time to exercise is the time that fits into your schedule and aligns with your energy levels and preferences,” says Dr Jagim.

“Consistency and adherence to a regular exercise routine are key, and far more important, regardless of the time of day you choose to work out.

“Any time of day is better than no exercise in reducing the risk of death from any cause, including from heart disease and cancer specifically.

“Experimentation and self-awareness are essential in determining the ideal timing toward optimising exercise performance, recovery and overall well-being.” – By Rick Thiesse/Mayo Clinic News Network/Tribune News Service