Yes, you can. Judging from the current technology, the formation of muscle is a process of excessive recovery. As long as you supplement more nutrients than injured cells, you can grow muscles. The quality and density of muscles still need hard exercise and a reasonable diet. 50-year-old people's metabolism is not so bad, you can practice. I suggest you go to the gym as soon as possible. Muscle training method: the first week to the second week is the adaptation period. Warm up by running every day, then know the purpose of each instrument and do everything well. By the way, you can have a comprehensive understanding of your physical fitness. Starting from the third week, it is recommended to adopt a cycle of three days of training and one day of rest. On the first day, jog for 30 minutes to warm up the barbell rowing middle-speed running (all weights are 60-80% of its maximum weight), 12-8 *4 groups, and the rest between groups should not exceed 1 minute. The first group of lightweight warm-up barbells 65438. The next day, jog for 30 minutes to warm up, and squat at medium speed for 30*4. The first group of lightweight warm-up sit-ups 30*4 sit-ups, leg lifts 30*4, running with small dumbbells 15 minutes. Jog for 30 minutes every three days to run at medium speed, warm up with bench press for 30*4, the first group of warm-up barbells or dumbbells should lift 30*3 supine dumbbells and fly to the island for 30*3 with small dumbbells 15 minutes; Rest on the fourth day. Pay attention to choose your own weight, stick to it when you can't move, and do it when the action is not in place. Choose only barbells and dumbbells, and try not to use other instruments. After half a year, I won't need to be taught by others. I'll make my own plans. As long as it lasts for more than 3 months, I believe I can meet my current requirements. In terms of diet, eat less and more meals, 4 to 5 minutes full for each meal, 4 to 5 meals a day, as long as the nutrition is balanced, regardless of nutrients.