Unfortunately, the reality of male aging is a slow decline in all of the characteristics associated with masculinity.
The following article breaks down my top seven exercises for men to stay fit in their 40s.
Rest for 90 seconds between sets, and perform the workout one to two times a week.
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To perform a deadlift, stand with your feet hip-width apart, with the barbell resting over your mid-foot.
Bend at the hips and knees, and grip the bar with your hands just outside of your knees.
Keep your back straight and your chest up, and pull your shoulders back.
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Push through your full foot to lift the barbell off the ground, extending your hips and knees.
Lower the barbell by pushing your hips back and bending your knees.
Repeat for the target repetitions.
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Barbell Back Squats
Squats work several muscle groupsespecially your quadriceps, hamstrings, and glutes.
If available, set the safety pins just above waist level.
Take a step back, and stand with your feet shoulder-width apart.
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Push through both feet to stand back up to a standing position.
Repeat for the target repetitions.
Lunges are excellent forbuilding leg and core strengthwhile improving balance and coordination.
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They work the quads, hamstrings, and glutes.
To perform lunges, stand tall with your feet hip-width apart holding a dumbbell in each hand.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
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Push through the full foot of your right leg to return to the starting position.
Repeat on the other side.
Alternate legs for the target repetitions.
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Pull-ups
Pull-ups are a phenomenal upper-body exercise, targeting the lats, rhomboids, and biceps.
Hang with your arms fully extended.
Pull your body upward by bending your elbows and retracting your shoulder blades.
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Visualize crushing a piece of fruit in your armpit as you squeeze at the end range of motion.
Lift yourself until your chin is above the bar.
Lower yourself back down with control.
Repeat for the target repetitions.
This exercise can help improve posture and upper-body strength while giving youbroad, masculine shoulders.
Brace your core, and press the barbell straight up until your arms are fully extended overhead.
Avoid shrugging your shoulders as you lift the bar.
Lower the barbell back to shoulder height with control.
Repeat for the target repetitions.
Bend your knees slightly, and hinge forward from your hips, keeping your back straight.
Lower the barbell back down with control, avoiding any shrugging motion throughout the range.
Repeat for the target repetitions.
This exercise is a must for building upper-body strength and developing the pectoral muscles.
To perform a bench press, lie on a flat bench with your feet flat on the floor.
Grip the barbell with your hands slightly wider than shoulder-width distance apart, palms facing your feet.
Lift the barbell off the rack, and hold it straight over your chest with your arms fully extended.
Repeat for the target repetitions.
