Best Exercise Routines for Men 40 and Up

In this quick guide to the best workout routines for men over 40, I'll show you which routines will help you train smart and stay safe as you move into your 40s, 50s, and beyond.

As we age, our reasons for working out tend to shift, right?

In our 20s, it’s all about those beach muscles, but in our 40s and older, the focus turns to staying strong and functional. It’s not just about flexing anymore; it’s about being able to play with your kids and move around without those annoying aches and pains.

I remember when I first started looking for workout routines years ago. I’d flip through fitness magazines and books, hunting for different exercises to try out. Even back then, the amount of information on workouts was overwhelming. Now, with the internet, there are literally thousands of different workouts you can try. Everyone with a smartphone seems to be offering their opinion on exercise advice.

In this article, you’ll learn about:

Workout 1: Fat-burning with High-Intensity Training for a fast metabolism. Workout 2: The Full Body Strength Routine to build lean muscle. Workout 3: Flexibility and Mobility Training to avoid injuries and recover from those nagging pains.

Heads up! There’s also a bonus fourth workout, but I’ll leave you to discover that one later. For now, keep reading to dive into the top three workout routines for men over 40. Workout 1: High-Intensity Interval Training (HIIT)

Goal: Burn fat as efficiently as possible.

As busy guys in our 40s, we need workouts that focus on burning off belly fat and boosting our metabolism in as little time as possible.

What is intense cardio exercise (HIIT)?

HIIT exercises involve short bursts of intense effort (where you’re pushing yourself to the max) followed by periods of low-intensity activity (active rest). It’s been scientifically proven to boost your metabolism and improve heart health—both are pretty awesome benefits, especially as we get older.

So, how do you do a HIIT workout?

The great thing about HIIT is that you can do it with almost any exercise, whether it’s cardio, weights, or just your body weight. I think HIIT is one of the best workout routines for guys over 40 because it’s efficient and really gets the job done.

What does a HIIT workout look like?

Here’s an example of a HIIT routine you can do with any cardio equipment:

3-minute low-intensity warm-up
30 seconds of high intensity (effort level 9 or 10)
30 seconds of low intensity (effort level 4)
Repeat for 5-10 cycles
3-minute low-intensity cool down

You can also do a bodyweight HIIT workout at home in just 10 minutes, without any equipment!

Exercise 2 - Full Body Strength Training

Goal: Increase overall strength and muscle size

You’ve probably seen those two-muscle-group split routines in muscle magazines that tell you to do “back and biceps” or “chest and triceps” once a week. Well, unless you’re a seasoned bodybuilder in your 20s or 30s, these routines won’t have the same impact as full-body strength training.

Full-body strength training helps us build the kind of physique that makes us look like superheroes to our kids and keeps us looking good to our partners.

What’s in it for you?

It helps increase lean muscle and build strength. Lean muscle tissue boosts your metabolism, which in turn helps burn more fat. In our 40s, it’s crucial to do strength training exercises to maintain or increase muscle mass. The old saying, “use it or lose it,” couldn’t be more true here.

As we hit our 40s, our lean muscle starts to decline, and the only way to stop this is by training our muscles. Resistance exercises—whether using your body weight or weights—are the way to go.

How do you do a Full Body Strength Training Routine?

Full-body strength training is most effective when you focus on movements that target multiple muscle groups. Exercises like squats, deadlifts, clean and press, and pull-ups are your go-tos. As you get stronger, you can combine them into one killer move.

One of my favorite exercises is the deadlift into clean and press. Knock out 15 of those, and you’ll feel the burn! When it comes to workout routines for men over 40, this one checks all the boxes.

What if I don’t have access to weights?

On the off chance that you don't approach loads, you can in any case do an extraordinary full-body strength exercise utilizing bodyweight practices like this one:

Warm-up: 5 minutes rower, skipping, cross-mentor, or comparable Legs: 3 x 45 seconds hop squats Back: 3 x 10-12 force ups (or pushes) Chest: 3 x 15-25 push-ups Shoulders: 3 x 15-25 slope push-ups (feet raised) Cooldown: 5 minutes stroll outside

FAQs

How often should a 40-year-old man work out each week?

As you get older, it's important to aim for 150 minutes of moderate to vigorous aerobic exercise each week, along with two strength training sessions (15-20 minutes each). This combination can boost both your longevity and quality of life.

How often should a 40-year-old man lift weights?

Lifting weights three to four days a week is ideal. This schedule allows for enough rest, which is when your muscles actually grow—not while you're at the gym.

What is the best workout for a 40-year-old man?

Focus on exercises like squats, deadlifts, clean and press, and pull-ups. As you get stronger, you can start combining these moves. One of my favorites is the deadlift into a clean and press. Knock out 15 of those, and you’ll feel the burn!