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AT 53 YEARS old, actor Patrick Wilson is still strong—and he keeps getting stronger. Want proof? Check out the sweaty (and now-viral) scene of Wilson doing explosive power cleans during Apple TV’s psychological thriller Cape Fear. Wilson’s also become a Hyrox diehard—completing 15 races across three seasons—and has no plans of stopping anytime soon.

Wilson has been able to change his body over the years using a variety of modalities. When he ran marathons, he was lean. Later in his career, he bulked up using bodybuilding-style training to play villain Ocean Master alongside Jason Momoa in two Aquaman films. As the years have worn on, he’s refocused on a well-rounded strength plan that avoids the extremes. The actor also told Ebenezer Samuel C.S.C.S on the Strong Talk podcast that he doesn’t even think about maxes and PRs.

“The physical side is risk and reward,” Wilson says. “There are certain movements I don’t want to or need to do, certainly over the age of 50.” The exercises he used to do in CrossFit—snatches, muscle ups, and weighted good mornings—now hit him harder, and it takes him several days to recover after those kind of workouts. He shifted his training style from CrossFit to Hyrox because he felt the latter offered a lower risk of injury—and he could recover quickly enough to still train the next day.

Still, there’s a lot Wilson has taken from CrossFit to customize his own fitness routine. He swears by these four moves—and MH experts agree that every guy after 50 can include them in their workouts to increase longevity.

Build Lower-Body Strength With Romanian Deadlifts (RDLs)

RDLS ARE A staple for building lower body strength. The compound movement uses all of your legs’ big muscle groups, with your glutes and hamstrings doing the bulk of the work. We say bulk because your core and back muscles like your lats are still activated as they keep your spine stabilized and support the weight, especially when working with heavy loads.

Though a heavy load isn’t necessary—as long as your form is correct. Neither is a barbell. Wilson gets the job done with dumbbell RDLs using a lighter weight. “I don’t need to do a heavy deadlift or a super heavy RDL or something,” he says. Form and timing are more important for his goals than lifting the heaviest weights.

The deadlift makes sense as a lift for life, too, because it’s training your body through a basic function, says Samuel. “Everyone has to bend down to pick things off the ground,” he says. “The RDL is . . . literally about doing that.”

Become a Pushup Pro

THE PUSHUP IS a training staple because it requires no equipment and can be done anywhere. The exercise is excellent for hammering upper body muscles like the chest, shoulders, and triceps. With perfect form, the pushup can work as a total body movement since you’re also engaging your core, glutes, and some back muscles. Wilson focuses especially hard on his upper body for building Hollywood superhero muscles. “Anything that just works up here because this is what’s on camera,” he says.

Pushups look simple at first but can be more technical than other bodyweight exercises. You can brush up on what you need to know for a perfect pushup here.

Lots of trainers will suggest that you perform pushups with your knees on the ground—but this will actually make the move much less effective. MH Fitness director Samuel says that the best regression isn’t actually knees on the ground since you’re neglecting your glutes and core in this position. This can make it difficult to level up. Try putting your hands on a bench, which will allow you tomaintain core tension, unlike the modification on your knees. As you get more comfortable, you may want to gradually progress to a lower platform until you reach the floor.

Looking for more challenging variations? Moving your hands close together will target the triceps. Pressing explosively off the floor will add power to your workout. Ideally, aim for 25 to 30 consecutive pushups with good form to really pack on lean mass.

Push Press for Power Gains

ON PUSH DAYS, Wilson says he loves the push press. He prefers using dumbbells over a barbell for this move as well. Samuel also suggests using kettlebells, since these implements place your shoulders in a safer position. Whichever is your preference, a push press allows you to train your shoulders while also honing lower body power.

“Yes, we get to blast our shoulders, but we’re also learning how to use lower body and hip power to propel a weight overhead leading to even more athletic carryover than you may expect,” explains Samuel.

Adding a push press to your weekly workout routine can help build a strong base for powerful movements like jumping. Here’s a guide on how to set yourself up for a push press on a barbell or kettlebell. Aim for low reps (3 sets of 6 to 8 reps max) to load up heavier weights.

Keep Up with Cardio

EVEN AS HIS fitness focus has shifted to building muscles that look good on camera, Wilson has never stopped running. “If there’s been one consistent thing in the past 30 years, it would probably be running,” he explains. “That became my thing when I would shoot a film, to run wherever I was. It was always a great place to see the city.”

Running is more than just Wilson’s preferred style of cardio to raise his heart rate. The activity also helps his mental health. Even a brief run serves as a form of meditation for Wilson. Running also gives Wilson concrete fitness goals to pursue, such as completing a marathon at age 40. “Everything for me, fitness wise, has to be related to how it affects me mentally and physically.”

It’s never too late to start running. In fact, some research suggests guys who start running after 50 were able to be as fast and lean as people who have been running their whole lives. If you need some tips or don’t know where to start, MH has a six-week training plan to prepare you for a 5K.

But if running isn’t your thing, an underrated alternative is the SkiErg machine. It’s relatively new (created in 2009) compared to the treadmill that has been around since the 1950s. What sets it apart from other cardio machines is that it targets upper body endurance to a greater extent than a rower or treadmill.

The ski trainer mimics the double-pole motion of cross-country skiing. The machine contains two handles attached to cables, and each pull is targeting your arms, back, shoulders, core, and legs. If you’re like Wilson and many others competing in Hyrox, the SkiErg machine is one of the first stations you’ll encounter after the 1-kilometer run. Wilson says he likes to adjust the damper settings and stroke rate to prevent burning out early.

“In the end, the best fitness is some version that lets you be super heroic and has got some pieces of running, some pieces of cardio, pieces of strength,” says Samuel. “If you do that, I think you’ll be in a really good position.”

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