If you’ve hit your 40s and are wondering where your youthful physique went, you aren’t alone.
The reality is that this is a normal part of life and something we will all go through.
Chief among them is lifting weights regularly and staying active.
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That’s where these five workouts tomaintain muscle tonein your 40s come in handy, so listen up.
The following are my five top workouts tosculpt and preserve muscletone as you reach and live through your 40s.
Workout 1: Upper-Body Strength
1.
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Bench Presses
These workouts to maintain muscle tone in your 40s kick off with a focus on upper-body strength.
Grip the barbell wider than shoulder-width apart.
Your forearms should be vertical when the barbell is in the bottom position.
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Lower the barbell to your chest, keeping your elbows at a 45-degree angle to your body.
Push evenly through both hands to return the barbell to the starting position without locking out your elbows.
Perform three sets of eight to 12 repetitions.
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Barbell Rows
The barbell row is a compound exercise that targets the back muscles, biceps, and shoulders.
Your knees should be slightly bent.
Grip the barbell with your hands slightly wider than shoulder-width apart.
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Pull the barbell to your torso, keeping your elbows close to your body and avoiding shrugging your shoulders.
Slowly lower the barbell back to the starting position.
Perform three sets of eight to 12 repetitions.
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Shoulder Presses
Shoulder presses primarily work the deltoids and triceps.
As you perform each repetition, emphasize on not shrugging throughout the range of motion.
Extend your arms to push the dumbbells upward until they touch above your head.
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Slowly lower the dumbbells back to the starting position.
Perform three sets of eight to 12 repetitions.
Pull-ups
Pull-ups work the lats, rhomboids, and biceps.
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As you pull up, imagine you’re crushing a piece of fruit in your armpit.
To perform a pull-up, grip the pull-up bar with your hands slightly wider than shoulder-width apart.
Pull your body up until your chin is above the bar.
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Lower your body back to the starting position, fully extending your arms.
Perform three sets of six to 10 repetitions.
To perform a barbell back squat, position a barbell at shoulder level on a squat rack.
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If available, set the safety pins just above waist level.
Stand under the barbell, placing it across your upper back and shoulders.
Grip the barbell wider than shoulder-width apart.
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Unrack the barbell, stepping back to erase the rack.
Keep your feet shoulder-width apart.
Bend at the hips and knees to lower into a squat, pushing evenly through your whole foot.
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Keep your chest up and your back straight.
Push back up to the starting position.
Perform three sets of eight to 12 repetitions.
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Walking Lunges
Walking lunges are an excellent functional exercise, primarily targeting the quads, glutes, and hamstrings.
Lower your body into a lunge, bending both knees to about a 90-degree angle.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
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Push through your right foot to lift your body up and step forward into the next lunge.
Perform three sets of 10 to 12 repetitions on each leg.
Hip Thrusts
The hip thrust works the glutes and hamstrings.
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Visualize drawing your lower rib toward your pelvis as you lift your hips.
Lean back against the bench so that your shoulder blades are near the top of it.
Drive through your feet to extend your hips, lifting the bar as you do so.
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Extend as far as possible, then reverse the motion to return to the starting position.
Perform three sets of eight to 12 repetitions.
Lower your heels toward the ground.
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Pause at the top before lowering back to the starting position.
Perform three sets of 15 to 20 repetitions.
The Ultimate Muscle-Building Workout Every Man Over 40 Should Try
Workout 3: Core
1.
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The plank is a powerful exercise for strengthening your core, shoulders, and glutes.
It also enhances stability and balance.
Your elbows should be under your shoulders.
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Engage your core, pull your belly button toward your spine, and squeeze your glutes.
Keep your body in a straight line from your head to your heels.
Hold this position for the target time.
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Perform three sets of 30 to 60-second holds.
Russian Twists
Russian twists target the oblique muscles and help to improve rotational strength.
Hold your hands together at your chest, and lift your feet off the floor.
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Twist your torso to the right, then to the left to complete one rep.
Perform three sets of 12 to 15 repetitions.
Mountain Climbers
Mountain climbers offer a total-body workout that targets the core muscles, promoting good posture and balance.
To perform mountain climbers, start in a pushup position with your hands directly under your shoulders.
Keep your body in a straight line from your head to your ankles.
Pull your right knee into your chest.
Quickly switch and pull the left knee in.
Perform three sets of 15 to 20 repetitions.
Leg Raises
To perform leg raises, lie flat on your back with your legs straight.
Place your hands under your glutes with your palms facing down.
Raise your legs until they make a 90-degree angle with the floor.
Slowly lower your legs back down to the starting position.
Perform three sets of 10 to 15 repetitions.
Bend at the hips and knees to grab the kettlebell with both hands, keeping your back flat.
Swing the kettlebell between your legs, maintaining a hinge at your hips.
Perform three sets of 12 to 15 repetitions.
Raise the ball overhead, extending your body fully.
Pick up the ball to return to the starting position.
Perform three sets of 10 to 15 repetitions.
Lateral Lunges
The lateral lunge targets the quadriceps, hamstrings, glutes, and hip flexors.
It improves lateral mobility.
Take a large step to the right, bending your right knee as you push your hips back.
Keep your left leg straight as your right knee bends.
Push through your right foot to return to the starting position.
Perform three sets of 10 to 12 repetitions per side.
Lower yourself back to the starting position, keeping your core engaged.
Perform three sets of eight to 12 repetitions.
Burpees are a full-body exercise that boosts cardiovascular fitness and muscular endurance.
Kick your feet back into a plank position while keeping your arms extended.
Immediately return your feet to the squat position.
Stand up from the squat position, and jump up while raising your arms overhead.
Perform three sets of 10 to 15 repetitions.
Jumping Lunges
This exercise targets the glutes, quads, and hamstrings while also improving balance and coordination.
Push through your feet to jump into the air, switching the positions of your feet in mid-air.
Land softly, and lower into the lunge position.
Perform three sets of 12 to 15 repetitions per leg.
High Knees
High knees target your quads, boost your heart rate, and improve lower-body flexibility and power.
Jump Squats
Jump squats target your quadriceps, glutes, and hamstrings.
They also help to improve explosive power and cardiovascular fitness.
To perform a jump squat, stand with your feet shoulder-width apart.
Lower your body into a squat position.
Explode upward into a jump, pushing evenly through the full feet and extending your body.
Land softly, and immediately lower back into the squat position.
Perform three sets of 15-20 repetitions.
