The Best Workout for Guys Over 40

Are you a guy over 40 looking to maximize your workout? You’re in luck, as this article will provide you with the best exercises to get you feeling fit and healthy! We’ll cover everything from core strength to heart health and more, so you can rest assured that you’re getting a comprehensive workout.

Quick facts: Best Workout For Guys Over 40

  • ✅ Strength Training is Key for Staying Fit After 40 – Harvard Health Publishing (Harvard Medical School)
  • ✅ Aerobic Exercise Improves Balance and Coordination in Older Men – American Council on Exercise
  • ✅ High-Intensity Interval Training Burns More Fat and Boosts Health – The New York Times
  • ✅ Resistance Training Benefits the Aging Body – National Institute on Aging
  • ✅ Mobility Exercises Help Increase Flexibility After 40 – American College of Sports Medicine


Warming up is an important part of any workout routine, but it is especially important for men over 40. Warming up helps to reduce the risk of injury and improve the effectiveness of your workout. It also helps to increase your range of motion, which can make it easier to execute exercises properly.

In this article, we’ll explore the best warm-up exercises for guys over 40:


Stretching is an important part of any workout routine, especially for those over 40. Stretching improves flexibility and helps to prevent muscle stiffness and strain. Before any type of physical activity, a warm-up is recommended, which usually includes stretching. This allows the body to become accustomed to the upcoming movements and prepares it for physical exertion. Besides being beneficial in preventing injury, stretching can also help with better blood flow and circulation throughout the body during exercise. Additionally, stretching after a workout can help muscles cool down gradually and can lessen post-workout soreness.

When performing a warm-up stretch routine, it is important to focus on breathing continuously and deeply throughout the stretches as this will help oxygen flow throughout the body more freely. Additionally, warming up with low-intensity movement such as walking or jogging before engaging in stretches can also be beneficial as this will help prepare the muscles for stretching movements more effectively than jumping right into them cold.


Cardio workouts are a great way for men over 40 to warm up before a workout. Cardio exercises can help to increase the heart rate and body temperature, improving overall circulation, which helps your body prepare for a tougher workout. Cardio exercises also help to increase oxygen levels in the body, allowing muscles to work more efficiently and with less strain.

Examples of cardio exercises include:

  • Walking or running on the treadmill
  • Jumping rope
  • Stair climbing

Aim for about 5-10 minutes of light cardio before beginning your main strength-training routine, then cool down with another 5-10 minutes post-workout.

Strength Training

Strength training is an important element of any fitness routine and this is especially true for guys over 40. By focusing on strength training exercises, individuals can prevent age-related muscle loss, improve bone density, improve balance, and reduce the risk of injury. Additionally, strength training can also help to boost energy levels and improve overall quality of life.

Let’s take a look at some of the best exercises to include in a strength training routine:

Compound Exercises

Compound exercises are a great way for guys over 40 to get into shape. Compound exercises utilize multiple muscle groups, meaning they require more energy and burn more calories than isolated, single muscle group exercises. Additionally, compound exercises improve coordination and balance, increase strength and muscular endurance, build bone density, and even enhance cognitive function.

Examples of compound exercises include squats, deadlifts, push-ups and pull-ups. Many experts recommend that beginners start with bodyweight exercises like these before progressing to more involved weights-based movements such as bicep curls or shoulder presses with resistance bands or dumbbells. It’s also important to take time to rest between sets in order to prevent injuries.

With practice and dedication, compound exercises can help anyone over 40 – no matter what shape they’re in – make strides towards better health.

Isolation Exercises

Isolation exercises are an important component of strength training, and they should be part of any workout program for men over 40. Isolation exercises involve just one joint and target a single muscle group. This type of exercise is beneficial because isolation exercises help to prevent injury and also allow you to focus on specific muscle groups that may need extra attention.

Some examples of isolation exercises include:

  • Bicep curls
  • Tricep extensions
  • Chest flies
  • Shoulder presses
  • Lateral raises
  • Cable flyes

These exercises should be done gradually with lighter weights until you build up your strength and can handle heavier weights without sacrificing form or technique. You should strive for 8-12 repetitions at moderate weight when doing isolation exercises.

Core Training

Core training is an important part of any workout routine for men over 40. Strengthening your core muscles can help improve balance and posture, as well as protect you from injury. A strong core can also help you with activities such as carrying groceries and household chores.

Let’s look at some of the best exercises for core training:


Planks are an excellent core exercise that benefit men over 40. Planks tone the abdominal and lower back muscles, as well as the glutes, hips, and shoulders. The main benefits include improved posture, reduced stress on the spine, improved muscular endurance and stability, and better balance. Men over 40 should strive to do planks two to three times a week for 30-60 seconds each set.

When doing a plank, make sure to keep your body in a straight line from your head to your toes, with minimal arching of your lower back or sagging of your hips. Keep your abdominal and glute muscles engaged throughout the exercise. Last but not least – breathe! As you hold the position take slow deep breaths in and out for maximum benefit.


Crunches are one of the best exercises for engaging your core muscles and improving spinal strength, making them an essential component of any effective core training routine. During a crunch exercise, you’re essentially working to keep your torso rigid and using your abdominal muscles to draw your knee towards your chest. This results in both an intense contraction of the abdominal muscles and a strong stability challenge throughout the upper body.

For guys over 40, crunches should be performed with strict form to prevent injury. When performing crunches:

  • Keep your lower back pressed into the floor or mat;
  • Brace your abdominals; and
  • Lift both shoulders off the ground at the same time.

Always use controlled movements – avoid swinging or bouncing – and start with lighter weights before progressing to heavier ones.

Leg Raises

Leg raises are a great way to strengthen the muscles of the core, including the abdominals and lower back. These exercises can be performed with or without additional weights, and they help to tone and shape your body.

To get a good leg raise workout, start by lying on your back on an exercise mat. Using your stomach muscles, lift both legs off the ground until they reach 90 degrees. Slowly lower them down to the ground while keeping your stomach muscles tight. For additional resistance, you can hold dumbbells or plates in each hand as you perform this exercise. Leg raises can be made more difficult by lifting one leg at a time instead of lifting both legs together. It is important to keep your head and chin slightly tucked in as you perform these exercises for optimal form.


High-intensity interval training (HIIT) is a great way for men over 40 to stay fit and healthy. HIIT is an intense form of exercise that alternates between short bursts of intense effort and lower intensity periods of recovery. This type of interval training increases your metabolism, burns fat, and helps build muscle.

Let’s take a look at how HIIT can benefit guys over 40:


Burpees are a fantastic full-body exercise that are perfect for guys over 40 looking to get in shape. This HIIT exercise combines a squat, plank, and jump, which helps to increase your heart rate while working various muscles.

  • During the squat portion of the burpees, your glutes and quads will be engaged.
  • From the plank position (hands and feet on the floor), your core will be actively engaged as you press up and extend both arms simultaneously with a jump, emphasizing core strength and balance.

Burpees should be pulsed at high-intensity intervals (HIIT) to maximize results from this dynamic exercise. This full body HIIT exercise can be incorporated into any fitness routine or completed alone for an effective fat-burning workout with no equipment!

Jump Squats

Jump Squats are an advanced version of Squats and can provide multiple benefits for your body. It develops leg strength, power, agility, and balance.

To perform Jump Squats, start in a standing position with feet hip-width apart and arms at your sides. Lower into a squat position while keeping your back straight, chest up and knees in line. Once you reach the bottom of the squat explosively jump up as high as possible while swinging your arms forward. When you land return to the starting position with soft knees absorbing the impact before repeating the exercise. Be sure to complete this exercise slowly at first to ensure proper form before attempting any explosive jumps.

Mountain Climbers

Mountain Climbers is an effective cardio workout for older men who are looking to get a good workout. This exercise is done by getting into the plank position with arms extended and back straight while maintaining balance on your hands and toes. From here, you will alternate bringing one knee forward towards the chest while keeping your form in check, as if you were running up a mountain.

Mountain Climbers can increase your heart rate quickly and help to burn a lot of calories in a shorter period of time while also providing a full body workout. This exercise works both the upper and lower body muscles as well as the core, making it an all-in-one fitness solution. To make this exercise even more intense, you can:

  • Speed up the movements
  • Add weights for more resistance


Cool-down exercises are essential for any post-workout routine, particularly for guys over 40. Cool-down exercises will help you prevent cramping, improve flexibility, and reduce muscle soreness while also promoting better circulation.

Let’s explore some of the best cool-down exercises that can benefit guys over 40:

Foam Rolling

Foam rolling, also known as self-myofascial release, is an effective way to cool down after workouts. Foam rolling allows you to control the pressure applied to different muscles and surrounding tissue. This process can help reduce stiffness, alleviate soreness and improve muscle flexibility.

When foam rolling after a workout, it’s important that you take it slow. Take about 30 seconds for each area of your body that you’re working on, and then move on to the next section. Avoid pushing too hard because this can cause more harm than good. It may be uncomfortable at first, but if the pressure becomes unbearable, stop and readjust your position until it becomes more comfortable again.

Foam rolling is a great way to help maintain joint health while also improving circulation around different muscles so they can recover quickly after a workout. It’s an effective cool-down exercise for guys over 40 looking to stay active and injury-free!


Stretching is an important part of any workout, but especially for guys over 40. Not only does stretching help relax your muscles, but it also increases your flexibility and strengthens your joints. You can stretch before or after your workout – whichever works best for you – to reduce the risk of injury and to help prevent soreness from appearing later on.

When stretching, it’s important to be gentle with your body as you move through the various positions. Don’t force any stretch – gently move into positions that are comfortable, then hold each position for 10-30 seconds while breathing steadily throughout the stretch. When done correctly, stretching can reduce strain on muscles and tendon fibers while increasing circulation throughout the body.

FAQs about: Best Workout For Guys Over 40

Q: What kind of workout should guys over 40 do to stay fit?

A: Guys over 40 should focus on strength-training exercises like squats, lunges, and push-ups. They should also include cardio exercises like jogging, biking, or swimming to get their heart rate up. Additionally, incorporating balance exercises like yoga or Pilates can help improve stability and agility.

Q: How often should guys over 40 work out?

A: It is recommended that guys over 40 get at least 2.5 hours of moderate-intensity aerobic activity and at least 2 days of muscle-strengthening activities per week. It is also important to take rest days to allow the body to recover.

Q: What are the benefits of working out for guys over 40?

A: Working out at any age has numerous benefits. For guys over 40, working out can help improve heart health, reduce the risk of chronic diseases, improve balance and coordination, and help maintain a healthy weight.

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