Fighting off the effects of aging becomes especially important as men reach their 40s.
These are the years when your testosterone begins to noticeably decline annually.
This leads to correspondinglosses of muscle mass, strength, energy, and virility.
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The fact is that an age-relateddecline in testosteroneis entirely normal and simply a reality of getting older.
In particular,strength trainingusing weights is among the most effective ways to combat the creeping effect of time.
I personally recommend splitting the exercises into two weekly workouts performing three to four exercises per workout.
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Keep reading to learn about the seven best strength-building exercises for men over 40.
Deadlifts
The deadlift is a superb full-body exercise that significantly improves strength and muscle growth.
Thiscompound movementmainly targets the glutes, hamstrings, and core.
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Keeping your back straight, push through your full foot on both legs to lift the bar.
When the bar passes your knees, pull your shoulder blades back, and drive your hips forward.
Lower the bar back to the ground, maintaining control throughout the movement.
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Repeat for the target repetitions.
Additionally, they improve your balance and coordination.
To perform a lunge, stand tall with your feet hip-width distance apart.
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Push through your full foot to rise back to the starting position.
Switch legs and repeat the movement.
Repeat for the target repetitions.
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Stand facing the barbell, step under it, and rest it on your upper back.
Keep your feet shoulder-width apart and your toes pointing slightly outward.
Rise back to the starting position.
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Repeat for the target repetitions.
Lower your body slowly until your arms are fully extended.
Avoid shrugging throughout the range of motion.
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Repeat for the target repetitions.
While keeping your core engaged, press the barbell straight up until your arms are fully extended overhead.
Lower the barbell slowly back to shoulder level, avoiding shrugging throughout the range of motion.
Repeat for the target repetitions.
Bend your knees slightly, and hinge at the waist, keeping your back straight.
Pull the weights up to your chest, keeping your elbows close to your body.
Lower the weights slowly, avoiding shrugging throughout the range of motion.
Repeat for the target repetitions.
The glute bridge targets your glutes, hamstrings, and core, promoting hip mobility and lower-body strength.
As you lift, visualize drawing your lower rib toward your pelvis and engage your abs.
For extra activation, place a resistance band around your legs above the knee.
Hold at the top for about one second, squeezing your glutes.
Lower your hips back to the ground in a controlled manner.
Repeat for the target repetitions.
