Staying in shape is a lifelong pursuit.
The following are eight exercises for men to do after 40.
I include them for virtually every client I train who’s above the age of 40.
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Perform each exercise for three sets of eight to 12 repetitions.
Squats
Squats are vital for maintaining leg strength, balance, and mobility as you age.
They are also beneficial for bone health.
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This exercise works the quadriceps, hamstrings, glutes, lower back, and core muscles.
Stand with your feet shoulder-width apart, and grip the barbell with your hands wider than shoulder-width.
Unrack the barbell, and position it across your shoulders.
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Return to the starting position by pushing through the full foot.
Repeat for the target repetitions, then switch legs.
Planks
The plank is excellent for core stability and overall strength.
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It works the abdominals, obliques, lower back, shoulders, and chest.
To perform a plank, start in a forearm plank position with your elbows directly under your shoulders.
Engage your core, and maintain a straight line from your head to your heels.
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Hold this position and breathe, visualizing drawing your lower rib toward your pelvis and engaging your abs.
Repeat for the target time.
They work the glutes, hamstrings, lower back, traps, and forearms.
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To perform a deadlift, stand with your feet shoulder-width apart and a barbell in front of you.
Bend at the hips and knees to grasp the barbell with both hands.
Lower the barbell to the ground by reversing the motion, maintaining control.
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Repeat for the target repetitions.
Pull-ups
Pull-ups are great for upper-body strength and work the back, biceps, and shoulders.
To perform a pull-up, grip a pull-up bar with your hands wider than shoulder-width.
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Hang onto it with your arms fully extended and your feet off the ground.
Lower yourself to the starting position with control.
Repeat for the target repetitions.
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It’s valuable for maintaining shoulder health and strength.
Press the dumbbells overhead, avoiding shrugging throughout the range of motion.
Pause at the top, then lower the dumbbells to the starting position.
Repeat for the target repetitions.
Barbell Rows
Barbell rows strengthen the back and biceps and improve posture.
They work the latissimus dorsi, rhomboids, traps, and biceps.
To perform a barbell row, stand over a barbell with your feet hip-width apart.
Bend at the hips and knees, and grasp the barbell with an overhand grip.
Lower the barbell with control, avoiding shrugging throughout the range of motion.
Repeat for the target repetitions.
Glute Bridges
Glute bridges are excellent for lower back and hip health.
This exercise works the glutes, hamstrings, and lower back.
Hold the top position, squeezing the glutes, for about one second.
Lower your hips back to the floor with control.
Repeat for the target repetitions.
