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5 min read<\/p>\n5 min read<\/p>\n
AT 53 YEARS <\/strong>old, actor Patrick Wilson is still strong\u2014and he keeps getting stronger. Want proof? Check out the sweaty (and now-viral<\/a>) scene of Wilson doing explosive power cleans during Apple TV\u2019s psychological thriller Cape Fear. Wilson\u2019s also become a Hyrox diehard\u2014completing 15 races across three seasons<\/a>\u2014and has no plans of stopping anytime soon.<\/p>\n 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\u2019s refocused on a well-rounded strength plan that avoids the extremes. The actor also told Ebenezer Samuel C.S.C.S<\/a> on the Strong Talk podcast<\/a> that he doesn\u2019t even think about maxes and PRs.<\/p>\n \u201cThe physical side is risk and reward,\u201d Wilson says. \u201cThere are certain movements I don’t want to or need to do, certainly over the age of 50.\u201d The exercises he used to do in CrossFit\u2014snatches, muscle ups, and weighted good mornings\u2014now 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<\/a> because he felt the latter offered a lower risk of injury\u2014and he could recover quickly enough to still train the next day. <\/p>\n Still, there\u2019s a lot Wilson has taken from CrossFit to customize his own fitness routine. He swears by these four moves\u2014and MH experts agree that every guy after 50 can include them in their workouts to increase longevity.<\/p>\n Build Lower-Body Strength With Romanian Deadlifts (RDLs)<\/p>\n RDLS ARE A<\/strong> staple for building lower body strength<\/a>. The compound movement uses all of your legs\u2019 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.<\/p>\n Though a heavy load isn\u2019t necessary\u2014as long as your form is correct. Neither is a barbell. Wilson gets the job done with dumbbell RDL<\/a>s using a lighter weight. \u201cI don’t need to do a heavy deadlift or a super heavy RDL or something,\u201d he says. Form and timing are more important for his goals than lifting the heaviest weights.<\/p>\n The deadlift makes sense as a lift for life, too, because it\u2019s training your body through a basic function, says Samuel. \u201cEveryone has to bend down to pick things off the ground,\u201d he says. \u201cThe RDL is . . . literally about doing that.\u201d<\/p>\n Become a Pushup Pro<\/p>\n THE PUSHUP IS<\/strong> a training staple<\/a> 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\u2019re also engaging your core, glutes, and some back muscles. Wilson focuses especially hard on his upper body for building Hollywood superhero muscles. \u201cAnything that just works up here because this is what’s on camera,\u201d he says.<\/p>\n 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<\/a>.<\/p>\n Lots of trainers will suggest that you perform pushups with your knees on the ground\u2014but this will actually make the move much less effective. MH Fitness director Samuel says<\/a> that the best regression isn\u2019t actually knees on the ground since you\u2019re 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.<\/p>\n Looking for more challenging variations<\/a>? Moving your hands close together will target the triceps. Pressing explosively off the floor will add power to your workout<\/a>. Ideally, aim for 25 to 30 consecutive pushups<\/a> with good form to really pack on lean mass.<\/p>\n Push Press for Power Gains<\/p>\n ON PUSH DAYS<\/strong>, 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.<\/p>\n \u201cYes, 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,\u201d explains Samuel.<\/p>\n Adding a push press to your weekly workout routine can help build a strong base for powerful movements like jumping. Here\u2019s a guide<\/a> 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.<\/p>\n Keep Up with Cardio<\/p>\n EVEN AS HIS<\/strong> fitness focus has shifted to building muscles that look good on camera, Wilson has never stopped running. \u201cIf there’s been one consistent thing in the past 30 years, it would probably be running,\u201d he explains. \u201cThat became my thing when I would shoot a film, to run wherever I was. It was always a great place to see the city.\u201d<\/p>\n Running is more than just Wilson\u2019s 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. \u201cEverything for me, fitness wise, has to be related to how it affects me mentally and physically.\u201d<\/p>\n It\u2019s never too late to start running. In fact, some research<\/a> 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\u2019t know where to start, MH has a six-week training plan<\/a> to prepare you for a 5K.<\/p>\n But if running isn\u2019t your thing, an underrated alternative is the SkiErg machine<\/a>. It\u2019s 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.<\/p>\n 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<\/a> your arms, back, shoulders, core, and legs. If you\u2019re like Wilson and many others competing in Hyrox, the SkiErg machine is one of the first stations you\u2019ll encounter after the 1-kilometer run. Wilson says he likes to adjust the damper settings and stroke rate to prevent burning out early.<\/p>\n \u201cIn 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,\u201d says Samuel. \u201cIf you do that, I think you’ll be in a really good position.\u201d<\/p>\n