This reality is especially true as you hit your 40s and have a packed work and family life schedule.
That’s where this weekly workout to build muscular endurance after 40 comes in handy.
With that being said, I have some great news.
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The following is my #1 weekly workout to build muscular endurance after 40.
Perform three sets of 15 to 20 repetitions on all exercises once per week.
Rest for 60 seconds between sets.
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To perform a barbell back squat, start by positioning a barbell at shoulder level on a squat rack.
Set the safety pins just above waist level, if available.
Lift the bar off the rack by pushing evenly through your both feet and straightening your torso.
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Exhale, and drive evenly through both feet to return to the starting position.
Repeat for the target repetitions.
They also challenge your balance and core stability, promoting better coordination and function in day-to-day movements.
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To perform a lunge, stand upright with your feet shoulder-width apart.
Step forward with your right foot, keeping your left foot in place.
Lower your hips toward the floor by bending your front knee and lowering your back knee.
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Rotate your left foot inward slightly as you lower your left knee toward the ground.
Be sure to keep your right knee directly over your right foot and your torso upright.
Push evenly through your whole right foot to rise back up to your starting position.
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Repeat with your left foot stepping forward, and continue alternating legs for target repetitions.
If you cannot perform 15 to 20 pull-ups, use an assisted pull-up machine or rubber assistance bands.
Hang onto the bar with your arms fully extended.
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Slowly lower yourself back down to the starting position.
Repeat for the target repetitions.
Press the dumbbells upward until your arms are fully extended overhead.
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Be sure to avoid shrugging your shoulders during the movement.
Pause for a moment at the top, then slowly lower the dumbbells back to shoulder level.
Repeat for the target repetitions.
Squeeze your glutes at the top of the lift for about one second.
Slowly lower your hips back to the ground.
Repeat for the target repetitions.
It’s also effective for improving posture and developing a strong, healthy back.
Grasp the cable handle with both hands, and sit upright.
Repeat for the target repetitions.
This exercise primarily targets the biceps, a vital muscle for many upper-body movements.
The forearms and grip strength also get worked in the process, making this an excellent upper-body isolation exercise.
Keeping your upper arms stationary, bend your elbows to lift the dumbbells towards your shoulders.
At the top of the movement, squeeze your biceps for about one second.
Slowly lower the dumbbells back to the starting position.
Repeat for the target repetitions.
