As a man over 40 I can relate to the adjustments it takes to get a complete workout in without getting gassed before it’s finished. It’s great we have guys like Sly, Arnold, Dwayne Johnson, Jason Statham and a slew of other Expendables as a beacon of motivation.
A full body workout for men over 40 isn’t a difficult exercise routine to put together at all. An example of hitting everything would be:
-3 sets of 8-10 Flat Bench
-3 sets of 8-10 Seated Rows (cable or on the Hammer Strength machine)
-3 sets of 8-10 Barbell Squats (or using the Hex Bar)
-3 sets of 8-10 Dumbbell Lateral Raises
-3 sets of 8-10 Barbell Curls (or with the EZ Bar)
3 sets of 8-10 Tricep Extensions (cable)
This is just an example. You can switch your exercises into many different circuits if you want, making sure you stimulate your muscle groups in different ways to shock them.
How Often Should A 40 Year Old Man Workout?
At the time of this blog post we are in the midst of a pandemic, so I am currently not in the gym.
When I was earlier this year, I was doing between 60-90 minutes of weight training, calisthenics and cardio 3 days a week.
The average recommended time for a workout for 40 year old men is 30 minutes of moderate intensity, daily.
See the difference?
I chose to workout 3 days and not everyday, which is why my sessions are longer. Again, find out what works for you and your lifestyle and be consistent.
And remember: Never overtrain!
Can You Build Muscle At Age 40?
Absolutely! With the right type of training and nutrition you can build muscle well into your 40s and all the way into your 80s. Age is nothing but a number and if you train that way you won’t put a limit on yourself.
Again, look at Arnold and Sylvester Stallone. They’re both 70+ and still kicking ass out here. It’s all about your mentality and how you train. So train hard and train carefully.
How Often Should A 40 Year Old Exercise?
I would have to say that it ultimately depends on where you are on your fitness journey. If you are just starting out and have no prior experience with exercise, ease into it. 2 days a week of moderate training is enough for your body to recover and build muscle.
Remember, you’re going to be shocking your body in a way you’ve never done before so that’s going to come with some soreness. Often times when soreness kicks in for someone new to fitness, it can be a discouraging feeling and you’ll want to sit out because of the pain.
You’re going to feel some kind of soreness so 2 days a week to start should keep this to a minimum.
You also want to ease into that 3 day regimen and hit each exercise at least twice in 1 week.
What Exercises Not To Do After 40?
While there are some exercises that are advised not to do after 40, it still depends on whether you’d like to experiment with them carefully and, preferably, with professional supervision (a trainer present).
Crunches are one because they simply are not enough alone to shave belly fat It’s best to do this exercise to supplement a more effective movement for your core.
Behind the neck lat pulldowns are another, however these are not a good idea to do at any age. Behind the neck lat pulldowns can be too much of a strain on the shoulders and cause internal rotation, which is a fast track to a pinched nerve.
Leg extensions are another because of the risk of knee damage. You want to be careful with your knees at any age, but for a workout for a 40 year old dumbbell lunges are a much better option.
A full body workout plan for men over 40 is a very effective way to stay in shape and maintain your physique for years even beyond your 40s.
Be safe, be patient, take your time and remember that you’re not competing with anyone. It’s all about your health at the end of the day.
What are some of your favorite exercises to maintain your physique? Let me know!