I always have my otherwise healthy male clients in their 40s perform strength training.
When coupled with the right nutrition program and healthy lifestyle, thebenefits of lifting weightscannot be overstated.
The following are my top seven regular strength exercises formen in their 40s.
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Complete three to four sets of four to eight repetitions at least twice a week for all exercises.
you might split them up into anywhere from two to four total weekly workouts.
Be sure to take rest days in between any back-to-back workout days.
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Barbell Back Squats
The barbell backsquatis a foundational lower-body exercise.
This exercise not only builds leg strength but also promotes stability and functional mobility.
To perform a barbell back squat, begin by positioning a barbell at shoulder level on a squat rack.
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If available, set the safety pins just above waist level.
Step under the bar, placing it on the muscles of your upper back, just below your neck.
Grasp the bar firmly with hands slightly wider than shoulder-width.
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Unrack the barbell, and take a couple of steps backward.
Stand with your feet shoulder-width apart, toes pointed slightly outward.
Aggressively push your feet into the floor to drive back up to the starting position.
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Repeat for the target repetitions.
Pull-ups
Pull-ups target the upper-body muscles, specifically your latissimus dorsi, biceps, and rhomboids.
This exercise can improve upper-body strength, stability, and mobility.
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Regular pull-ups can improve your posture and functional strength and prepare your body for more intense workouts.
To perform a pull-up, start by gripping the pull-up bar with your hands slightly wider than shoulder-width apart.
Palms should be facing away from your body.
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Repeat for the target repetitions.
It strengthens the lats, rhomboids, and traps, while also engaging the biceps.
To perform a dumbbell row, stand next to a bench and place one knee on it.
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Bend at your waist while keeping your back straight.
Hold a dumbbell in your hand on the side of the bench you are not kneeling on.
Start the movement by pulling the dumbbell upward toward your rib cage.
Visualize squeezing a piece of fruit in your armpit at the end of the movement.
Avoid shrugging throughout the range of motion.
Hold the position for about a second, then lower the dumbbell back to the starting position.
Repeat for the target repetitions.
It’s crucial for improving overhead strength and stability.
Start with your arms bent, dumbbells at shoulder height, and palms facing forward.
Push the dumbbells upward until your arms are fully extended above your head.
Avoid shrugging throughout the range of motion.
Hold the position for a second, then lower the dumbbells back to the starting position.
Repeat for the target repetitions.
Forward Lunges
The forward lunge targets the quadriceps, glutes, hamstrings, and calves.
Take a step forward with your right foot, keeping your torso upright.
Bend your right knee to lower your body until your right thigh is parallel to the floor.
Your left knee should be bent at about 90 degrees, hovering just above the floor.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
Push through the full foot of your right foot to return to the starting position.
Repeat for the target repetitions, then switch legs.
It’s a practical and functional exercise that improves strength in everyday tasks involving lifting and carrying objects.
Before you lift, brace your core.
Repeat for the target repetitions.
It helps in improving arm strength and enhancing the muscles' visual appeal.
Keeping your elbows close to your body, curl the weights while contracting your biceps.
Keep your upper arms stationary, only moving your forearms.
Curl the weights until the dumbbells are at shoulder level.
Squeeze your biceps at the top for about one second.
Slowly lower the dumbbells back to the starting position.
Repeat for the target repetitions.
