The Best Workout Routines for Men Over 40

The Best Workout Routines for Men Over 40

Aging is part of life. Unfortunately, it comes with various not-so-pleasant side effects, such as decreased muscle mass, reduced mobility, and a higher risk of various health conditions. Thankfully, exercise can help you combat these effects, helping you preserve your strength, mobility, flexibility, and health as you age.

Once you tip the age scale over 40, though, it’s important to shift your focus from high-intensity workouts aimed at sheer muscle gain to routines that prioritize longevity, functional strength, and injury prevention. These routines can look different for every man, but this template can give you an idea of what to expect from an over-40 workout.

Understanding the Importance of Exercise as You Age

Staying active is important throughout life, but especially as we age. Aging brings about various physiological changes, such as a natural decline in muscle mass, bone density, and metabolic rate. These changes can lead to decreased strength, reduced mobility, and a higher risk of chronic conditions, such as heart disease, diabetes, and osteoporosis.

Thankfully, regular exercise can counteract these effects and promote healthy aging.

Muscle Mass and Strength

After age 30, people naturally begin to lose muscle at a rate of about three to eight percent each decade. The less active you are, the more you’ll lose. This contributes to a loss of strength, which compounds with each decade of inactivity. At around 60, that rate speeds up.

With regular exercise, including strength training, men over 40 can maintain or increase muscle mass, which helps with strength and metabolic health.

Bone Density

Alongside muscle loss, your bone density will begin to decrease as you age. This makes older adults more susceptible to fractures and osteoporosis, which can be incredibly inhibiting at older ages. However, with weight-bearing exercises, such as resistance training and bodyweight exercises, you can stimulate bone growth and maintain bone density.

Joint Health

The cartilage that cushions your joints can begin to wear down as you age, leading to pain and stiffness in those areas. Adding low-impact exercises, such as swimming, cycling, or yoga, to your exercise routine can help mitigate those risks by maintaining joint flexibility and reducing injury risk. Plus, they help strengthen the muscles around the joints, offering better support and stability.

Cardiovascular Health

Cardiovascular health often declines with age, increasing the risk of heart disease and hypertension. With regular aerobic exercise, such as brisk walking, jogging, or cycling, you can improve your heart health, enhance circulation, and regulate your blood pressure.

Over 40 Workout Plan for Men

A well-rounded workout plan for men over 40 should include strength training, cardiovascular exercises, flexibility and mobility training, and a rest day or two. This way, you can prioritize your overall health and wellness while working toward your fitness goals.

Strength Training

Strength training is crucial for preserving muscle mass and maintaining metabolic health. So, remember to incorporate at least three strength training sessions per week. If you’d like, you can save time by focusing on compound movements that work on multiple muscle groups simultaneously.

As you go through your training regimen, focus on proper form and controlled movements. Don’t rush through it—focus on the eccentric and concentric portions of the move, ensuring you hone in on the muscle groups that are working.

For example, a full-body routine could include:

• Squats: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 8-12 reps
• Bench press: 3 sets of 8-12 reps
• Bicep curl: 3 sets of 8-12 reps
• Tricep press: 3 sets of 8-12 reps
• Pull-ups or lat pulldowns: 3 sets of 8-12 reps
• Dumbbell rows: 3 sets of 8-12 reps
• Planks: 3 sets of a 30-60 second hold

If you prefer to split your training into different muscle groups, you could divide your training into separate days focusing on different groups. For example, you might split your workouts into chest and back, legs and glutes, and shoulders and arms.

Cardiovascular Exercise

Strength training might be your favorite, but don’t forget to add cardiovascular exercise to the mix. This is crucial for maintaining heart health and managing weight, so don’t neglect it. Ideally, you should add cardiovascular exercise to your routine at least three or four days per week for optimal results, totaling about 150 minutes of moderate-intensity aerobic activity each week.

Here are a few options:

• 30 to 45 minutes of brisk walking
• 30 to 45 minutes of moderate-paced cycling
• 30 to 45 minutes of swimming
• 20 to 30 minutes of jogging
• 20 to 30 minutes of high-intensity interval training (HIIT)

Choose whatever works best for your preferences and schedule. If you’re not sure which one to do, consider consulting with a personal trainer, as they can help you create a plan that incorporates all of the must-do components of a well-rounded exercise plan.

Flexibility and Mobility

Flexibility and mobility are often neglected, but as you age, it becomes more and more important. Maintaining your flexibility and mobility will help maintain joint health, prevent injuries, and improve your overall movement quality, so it’s crucial to add at least a few short sessions each week.

You can choose whatever workout type works for you. For example, you might incorporate a 10-minute full-body routine of dynamic and static stretching every morning when you wake up. Or, you might add a yoga or pilates session after two of your workouts each week. If you’re feeling extra sore, you might even add a 5-10-minute foam rolling session to loosen up sore muscles.

Recovery and Rest

Recovery is just as important as the workout itself, especially as you age. Don’t neglect your rest and recovery days. Pencil in at least one to two rest days per week, adjusting the number of recovery days based on the intensity of your workouts. Use this time to allow your muscles to recover and repair, which is essential for long-term progress and injury prevention.

Now, a recovery day doesn’t mean you have to be totally inactive. You can and should still move around. Prioritize quality sleep and proper hydration, and consider adding an active recovery routine with walking, stretching, or yoga. This way, you’ll be fully rested and ready to go for your next workout.

Sample Workout for a Man Over 40

The best workout routine for you will vary based on your unique needs and preferences. Here’s a general idea of what a solid workout routine for a man over 40 might look like:

Monday: Strength training + 20 minutes of HIIT 
Tuesday: 45-minute walk, brisk pace
Wednesday: Strength training + mobility routine
Thursday: 45-minutes of swimming
Friday: Strength training
Saturday: 45-minute walk, brisk pace
Sunday: Rest and recovery mobility routine

Monday

On the first day of the week, you might do a chest and back strength training workout. Complete three sets of each exercise with eight to 12 reps in each set:

• Chest press
• Chest fly
• Pullover
• Lat pulldown
• Neutral press
• Standard push-ups
• Bent-over row
• Reverse raise

Complete the day with 20 minutes of high-intensity interval training (HIIT). It could look something like this:

• Warm-up:
  • 30 seconds of jogging in place
  • 30 seconds of jumping jacks
  • 30 seconds of high knees
  • 30 seconds of squat jumps
• Main workout (45 seconds each move, 15 seconds of rest, repeat four times):
  • Mountain climbers
  • Burpees
  • Jumping squat jacks
  • Alternating reverse lunges
• Cool-down:
  • 30 seconds of jogging in place
  • 30 seconds of walking in place
  • 30 seconds dynamic side lunges
  • 30 seconds child’s pose

Tuesday

On Tuesday, focus on reaching your cardiovascular exercise goals. You can choose from a variety of exercises, but for the sake of this sample routine, we opted for a brisk 45-minute walk. Position your treadmill in front of your TV and set it to a brisk pace, or go on a walk around your neighborhood or on a local trail.

Wednesday

For Wednesday, you could focus on shoulders and arms. Again, do three sets of each exercise with eight to 12 reps in each set:

• Lateral raises
• Standing military press
• Upright row
• Hammer curl
• Supine curl
• Wide curl
• Skull crusher
• Tricep extension
• Tricep kickback

Thursday

On Thursday, redirect your attention to your cardiovascular exercise goals with swimming. Swimming is an excellent low-impact option that is easy on the joints and increases your heart rate. Swim laps in the pool at your local gym or go to the beach, weather permitting!

Friday

You can’t neglect leg day! Close your week of resistance training with a leg and glute workout, completing three sets of each exercise with eight to 12 reps in each set:

• Dumbbell lunge
• Standing calf raise
• Goblet squat
• Duck calf raises
• Squats
• Deadlifts
• Pigeon calf raises

Saturday

On Saturday, complete a brisk stroll to finish up with your cardiovascular exercise minutes. Hit your goal by completing a 45-minute walk or hike wherever works best for you. You could go for a morning walk on the beach, a moderate-intensity hike, or a fast-paced walk around the neighborhood.

Sunday

Close your routine with rest and recovery. You could do a brief yoga or stretching session, focusing on options that prioritize rest. Or, you could go on a moderate-paced walk. It’s up to you!

40+ Workout Plan for Men: At a Glance

Regular exercise is crucial for men over 40 to maintain their strength, flexibility, and overall health. By incorporating a balanced workout plan that includes strength training, cardiovascular exercises, flexibility and mobility, and a couple of rest days, you can effectively combat the natural physiological changes associated with aging.

To make things easier and ensure you tick off every box in your workout plan, you could even make a personalized over 40 workout plan male PDF. Take things a level up by adding your nutrition plan to the mix to ensure that your efforts in the kitchen don’t waste your efforts in the gym. If you’re at a total loss for what to do, chatting with a knowledgeable personal trainer near you can be helpful. They’ll help you create a well-rounded program that meets your needs, goals, and preferences.

Frequently Asked Questions

How Many Times a Week Should a Man Over 40 Workout?

The number of times you exercise per week depends on you and what works best for your needs and schedule. For some, that might be exercising twice a week. For others, that may involve five or six exercise sessions each week. Of course, you’ll need to incorporate a rest day or two, but the number of times you exercise each week depends on you.

Can Men Build Muscle After 40?

Yes, gaining muscle after 40 is possible. It’s possible to shed fat, build muscle, and gain strength for decades after 40 (even into your 70s and 80s), so it’s entirely possible for a forty-some-year-old man to build muscle.

Is 40 Too Late to Start Working Out?

It’s never too late to start working out! Movement is great for people of all ages, whether you’re a teenager or in your 80s. It’s beneficial for everyone, so it’s never too late to start working out, regardless of whether you’re over 40 or not.

How Long Should Men Over 40 Workout For?

Ideally, you should aim for 150 exercise minutes per week. Break this up into manageable sessions, such as a few 20-30-minute sessions interspersed throughout the week. If you’re new to working out, you may want to start with lower-intensity exercises or shorter sessions to build your endurance and strength.