Download your Free “5 Best Muscle Builders Video For Guys 40+ », Download this Free Workout here. Give it a go for 10 reps and let us know how you went. Dumbbells also engage more stabilizer muscles to keep the weight steady as you go through the motion of the exercise. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals. We need some kind of position that takes the shoulder into that extended shape incorporated into every workout. Try the below as a circuit, with 30 secs on, 30 secs off for each exercise and a 60-sec rest before completing the next circuit. Since men have known that pressing themselves up from the floor has made them strong and have a great, chiseled chest, they have been doing push-ups. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life. As well as different rep and set ranges, you can also use different angles of the bench to target different areas of your chest. Try these workout tips for guys older than 40 to follow to achieve the best shape of their life, like following the Men's Health "Muscle After 40" 12-week plan. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors). 5 The Absolute Best Workout Gear on Amazon. “Get on your mountain bike, go on your run with your friends, kayak, get in the pool, do whatever you do—and then come home and crush these lifts,” Starrett says. What can I say about lunges that you won't already know even if you have only tried them once? Because as far as we’re concerned, you’re our family too. This is the most basic, but one of the most fundamental exercises for men over 40 in body weight training programs. We have a video below for this, showing the correct technique. What’s more, mastering these moves will help you ward off injuries, loss of muscles mass, and the dreaded “dad bod.”. Make sure your lower back is pressed into the ball throughout so you do not need to engage your lower back muscles, which could lead to back strain. You got it. With the right plan and the right discipline, you can get seriously shredded in just 28 days. The RKC (or ‘Russian Kettlebell Challenge’) plank is only slightly varied to the normal plank you may have seen and even tried before. And while none of these core five exercises are exotic, they are ruthlessly efficient in getting you the strength gains you want. Mountain climbers are my nemesis in the gym, and I hate them as much as I love them. It is a static hold exercise, so works on building up strength in your core and postural muscles. You can do pull-ups on anything that solidly hangs overhead, and I'm sure you've given them a go on a solid branch once or twice! This Abs circuit can be used in combination with the cardio circuit above, or as a standalone workout to really blast your abs. Similar to the push-up, the pull-up has probably been around since the birth of man. You should use a weight that allows you to pull through a slow, controlled movement, squeezing your shoulder blades and back muscles as you do it. Below is a sample diet for a plus 40 year old weighing about 180 pounds who is looking to put on muscle mass: Perform 3 times a week. It will keep your shoulders more out of the equation, so as well as giving you a better pump in the chest muscle, it will, more importantly, keep your shoulders safer. The reason I advise using dumbbells for your bench press is that it doesn't cause as much stress to your shoulder joints as barbells. The jump squats are also great when included in HIIT routines as they will raise your heart rate pretty damn quick. – The Fit Father Project Team. This routine earned the actor the body of a Greek god. Pull-ups work multiple muscles throughout your upper body, including back, shoulders, and biceps. », Kettlebell/Dumbbell Squat – 2 x 15-20 reps, Dumbbell/Kettlebell Shoulder Press – 2 x 12-15 reps, Pull-ups – 3 x failure (or 25 reps) *Alternatively, use 3 x 12-15 reps on the Lat Pulldown, Bodyweight lunges – 3 x 25 reps on each leg. For now, we'll start with the first of our 3 most effective workout routines for men over 40. As you feel comfortable, be sure to raise your weight as you would with any other exercise, to make it challenging within your rep range. One of our other Fit Fathers may also offer you an answer, as often happens within our community. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. Right now, heart disease remains the most gruesome killer of men in America—each year it claims upwards of 325,000 deaths—and your single best defense is boosting your cardiovascular health. Being fit is very important for aging men. From that alone, I think it’s safe to say that this is rightly high on the list of 20 best exercises for men over 40. Until next time, I wish you every success in your exercise goals. Discover the 5 best exercises here. There is probably no other exercise like it when it comes to efficiency and overall physical benefit. “There are a few key positions that you need to incorporate that allow your body to always be ready for the movement you need it to do,” says Starrett. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results. Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. Burpees can be combined with other exercises to increase the intensity of your workouts, but for now, just stick to some straight up sets and reps to get into the flow. Declining the bench is actually another way to save stress on your shoulders, due to the position of your body and the dumbbell. Shuttle runs are a favourite for cardio, especially within sports training and fitness assessment. Men over 50 years may have increased health risks, especially if you are a smoker, overweight or sedentary, or if you have a heart disease, high blood pressure or high cholesterol levels.. What you’ll need So, now you have seen my top 20 exercises for men over 40 and have an idea of how to work them into a training routine, you are well equipped to take on whatever health and fitness goal you have. As long as you keep your chest up and your spine neutral, you’re golden. Studies show that the pressure applied to your lower back in seated presses can cause injury. If you are an absolute beginner, you can do as suggested and step up, but if you re a bit further along in your training, you can jog up, run up or sprint up. Barbells cause unnecessary stress to your shoulder joints when your arms are placed in an unnatural position, especially under loading. The other bonus is protection of your lower back. As with quite a few of these exercises, you can literally do them anywhere. Our mission is to help as many men as possible each year, with the main goal of 100,000 men by 2020. Always consult with your doctor before making health decisions. If you're on the cusp of middle age, it's more important than ever for you to be getting in good cardio workouts at the gym. These cardio exercises are quite different to your usual cardio machine session. They could be slightly forward of your hips, fully extended, or raised on another bench. 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