It’s no secret that gaining muscle mass becomes more difficult as we age. But it doesn’t mean you have to abandon your ambitions for huge weaponry without a struggle. These exercises have been shown to increase a man’s natural testosterone production, which is important for men over 40 because testosterone levels are significantly lower than they were 10 or 20 years ago. Men’s workout over 40 should be approached in a somewhat different way than their younger colleagues, with a focus on thoughtful, measured programming.
Workout routines for men over 40 should focus on burning abdominal fat and improving metabolism in as little time as possible.
Mentioned below are different kinds of muscle-building workouts for men over 40.
1.HIIT or High-Intensity Interval Training
HIIT (High-Intensity Interval Training) is a savior. It’s quick and efficient, and each session lasts less than 30 minutes. Short bursts of high intensity (maximum effort) are alternated with intervals of moderate-intensity in HIIT exercises (active rest). It has been clinically proven to enhance heart health and raise metabolic rate. These are valuable advantages for guys like us, particularly as we age.
HIIT sessions can be done with any type of exercise, including cardio machines, weights, and body weight. Due to its effectiveness and capacity to get the job done, HIIT is considered to be one of the greatest men’s workouts over 40.
After a sweaty and tough session of HIIT, it’s important to reward yourself in order to motivate your body to get back to work again.
2. Full body strength training for men over 40 workout plan-
Full-body strength training helps us develop the sort of physique that makes us appear like superheroes to our children and keeps us attractive to our spouses or girlfriends. It aids in the development of lean muscle mass and strength. Lean muscular tissue boosts metabolism, allowing us to burn more fat.
Also, read 6 Best agility drills for men over 40.
It is critical to undertake strength training activities in our 40s to maintain or grow our muscular mass. The ancient saying “use it or lose it” applies well to this situation. As we enter our 40s, our lean muscle begins to decrease, and the only method to counteract this is to exercise our muscles.
Resistance training, whether done with your bodyweight or with weights, is the way to go. The ideal way to accomplish full-body strength training is to use activities that target several muscle groups. Squats, deadlifts, clean and press, and pull-ups are the exercises to target. You may even combine these as you progress.
Read more about squats on Correct posture to reap maximum benefits from your squats.
These men over 40 workout plans cover all the basics when it comes to training routines for men over 40.
- Warm-up: 5 minutes rowing, skipping, cross-training, or something similar
- Legs: 3 set each of 10-12 squats (with a barbell or holding dumbbells/kettle-bells)
- Back: 3 set of 10-12 rows (with barbell or dumbbell)
- Chest: 3 set each of 10-12 dumbbell chest press (safer than a barbell for us older guys)
- Shoulders: 3 set each of 10-12 dumbbell shoulder press
- Finisher: 2 x 12
Each set’s final rep should feel as though it’s the last one you can do. Increase the weight if you think you can do two or more.
While you follow the workout routines for men over 40, it’s also important to focus on what you eat and how much you eat. Check out these diet requirements that will simplify muscle development.
If you don’t have access to weights, you can still get a great full-body strength workout with bodyweight exercises like these:
- Warm-up: 5 minutes rowing, skipping, cross-training, or similar
- Legs: 3 x 45 seconds jump squats
- Back: 3 x 10-12 pull-ups (or rows)
- Chest: 3 x 15-25 incline push-ups
- Shoulders: 3 x 15-25 incline push-ups (feet elevated (holding a dumbbell between your feet for pull-ups).
3. Men’s workout over 40 for flexibility and mobility
Warming up and stretching properly are essential parts of exercise and staying active.
You’re setting yourself up for pain, discomfort, and perhaps damage if you don’t warm up before exercising. Cold muscles despite being overworked! What happens if you pull cold taffy? It shatters. When you pull heated taffy, what happens? It is elongated. Consider your muscles to be taffy.
Do the following before your workouts:
- 3-5 minutes of gentle aerobic warm-up (skipping, jumping jacks, riding, or rowing)
- Foam rolling of tight areas of your body (back, shoulders, legs).
- Warm up your shoulders, knees, and low back for 5 minutes.
And once you’re done with the workout routines for men over 40, do the following:
- For each muscle group you just worked on, take a 5-minute cool down on a treadmill.
- Comparable Static stretches were held for 30 seconds.
Also, read 8 perfect daily stretching routines for you.
Concentrate on specific areas of pain, such as lower back pain, which may be relieved by strengthening your core muscles and stretching your hamstrings, lower back, hip flexors, and gluteal muscles.
- Knee discomfort: Proper warm-up and mobility, as well as extending your quad muscles, can assist with knee pain during or after activity.
- A tight chest and a weak back are the most common causes of shoulder discomfort and roundness. Stretching your chest and strengthening your back are the cures.
It’s not always easy to find time to exercise and keep in shape as we get older and have more responsibilities. It’s no longer about flaunting beach muscles or comparing who can bench the most for the majority of us. It’s about feeling good about ourselves, being active with our families, and having our bodies function correctly without causing us pain!
The key to excellent health and weight loss is healthy nutrition. All of the men’s workouts over 40 regimes will fail if you don’t eat well. When we eat correctly, we provide our bodies with just what they require to function effectively. To function properly, every component of our body needs proper nourishment. We gain weight when we eat poorly, increasing our risk of illnesses such as diabetes, high blood pressure, heart disease, and cancer.