Keeping fit is a lifelong pursuit. If you’ve ever observed someone in their 40s, 50s, or even 60s who still looks fantastic, lifting weights has unquestionably been a part of their routine for decades. While many people believe that weight training is a sport for young men, the truth is that people of all ages can greatly benefit from frequent weight training. In general, men in their forties should engage in resistance training with free weights and bodyweight exercises. Following are eight exercises that men over 40 should perform. I include them for nearly every client over the age of 40 that I train.
Include these exercises in your fitness routine if you are a male in your forties who wishes to develop strength, maintain or increase muscle mass, and remain healthy and fit over the long term. Perform three sets of eight to twelve repetitions of each exercise. Aim to complete the workout at least twice per week, or incorporate these exercises into your overall fitness regimen.
As you age, squats are essential for maintaining leg strength, balance, and mobility. Additionally, they are beneficial for bone health. This exercise engages the quadriceps, hamstrings, buttocks, low back, and abdominal muscles.
To perform a squat, if a squat rack is available, position the barbell at shoulder height and adjust the safety pins to just below waist level. Stand with your feet shoulder-width apart and your palms broader than shoulder-width apart on the barbell. Remove the barbell from its perch and place it across your shoulders. Keep your chest up while bending at the knees and pelvis, driving through the entire foot, and lowering yourself. Return to the starting position by driving the entire foot forward. Repeat for the specified number of times.
Lunges enhance the strength and flexibility of the lower body, as well as promote improved balance and coordination. These exercises target the quadriceps, hamstrings, buttocks, and calves.
To perform a lunge, stand with your ankles approximately hip-width apart. For optimal biomechanics, step forward with one leg and lower your body while rotating your back foot slightly inward as you lower your back knee. Maintain an upright torso and ensure that your knee is aligned with your ankle.
To return to the starting position, drive through the complete foot of the front limb. Repetition until the desired number of repetitions is reached, then alternate legs.
The plank is an excellent exercise for improving abdominal stability and overall strength. The abdominals, obliques, lower back, shoulders, and torso are strengthened.
Start in a forearm plank position with your elbows directly beneath your shoulders. Maintain a straight line from your head to your ankles by engaging your core. Hold this position and breathe while visualizing your lower ribs moving toward your pelvic and engaging your abdominals. Repeat for the desired duration.
The deadlift is essential for improving overall strength, especially in the back and thighs. These exercises strengthen the buttocks, hamstrings, lower back, traps, and triceps.
Stand with your feet shoulder-width apart and a barbell in front of you to conduct a deadlift. To secure the barbell with both hands, bend at the hips and legs. Lift the barbell by extending the hips and legs, gripping the end range for approximately one second, and maintaining a straight back. Controllably lower the barbell to the ground by reversing the motion. Repeat for the specified number of times.
Pull-ups are excellent for upper-body strength and engage the shoulders, back, and biceps.
To perform a pull-up, grasp the bar with palms that are wider than shoulder-width apart. With arms fully extended and feet off the ground, cling to it. Pull yourself up by retracting your shoulder blades and imagining compressing a piece of fruit in your armpit at the conclusion of the motion. Control your descent to the beginning position. Repeat for the specified number of times.
Shoulder Press Exercises with Dumbbells
This exercise is designed to strengthen the shoulders, triceps, and upper torso. It is beneficial for shoulder health and strength maintenance.
To execute a dumbbell shoulder press, hold a dumbbell in each hand at shoulder height while seated on a bench with back support. Press the dumbbells overhead without arching at any point in the range of motion. At the peak, pause before lowering the dumbbells back to the starting position. Repeat for the specified number of times.