You’ve come to the right place if you’re looking for a workout plan for men over 40. In today’s article, we’re going to go over a simple and effective routine you can use to build muscle, get stronger, and improve your fitness. The best part is that the routine works great even if you have a tight schedule. But first :
How should your training change after you hit 40?
Turning 40, 50, or even 60 doesn’t mean you’ve missed the window of opportunity to get in shape. Many people find fitness later in life and still manage to lose fat, build muscle, and transform their appearance. This workout plan for 40+ men will do just the trick.
Yet your approach has to adjust as you get older simply because your ability to work and react positively (make progress) diminishes. A 20-year-old man will get away with far more training and gym mistakes without risking overtraining or injury than a 45-year-old man.
The most important thing you need to do is adjust your overall training volume and avoid overdoing it, as this can lead to recovery issues and loss of progress.
Over 40 Men’s Workout Plans
The first workout routine for men over 40 is one that you can do in a gym or at home, provided you have some of the essential equipment. We’ll also go over a home version of the plan if you prefer to train at home but don’t have equipment.
Day 1: training plan for 40+ men
Apartment bench press with dumbbells – 3 sets of 6 to 10 repetitions
Seated Dumbbell Shoulder Press – 3 sets of 10-12 reps
Dumbbell Triceps Kickback – 2-3 sets of 12-15 reps
Dumbbell Lying Chest Arrows – 2-3 sets of 12-15 reps
Lateral dumbbell raises – 2-3 sets of 15-20 reps
Day 2:
Reverse row – 3 sets of 5 to 15 reps
Curved Dumbbell Row – 3 sets of 8-12 reps
Cable lat pulldown – 2-3 sets of 12-15 reps
Standing Dumbbell Hammer Curl – 2-3 sets of 10-15 reps
Concentration curl – 2-3 sets of 12-20 reps
Rope Cable Face Pulldowns – 2-3 sets of 15-25 reps
Day 3: training plan for more than 40 men
Barbell Back Squat – 2-3 sets of 8-10 reps
Romanian Dumbbell Deadlift – 2-3 sets of 10-12 reps
Alternate Dumbbell Lunges – 2-3 sets of 8-10 reps (per leg)
Butt Bridge – 2-3 sets of 10-15 reps
Unilateral standing calf raises – 2-3 sets of 10-20 reps (per leg)
Over 40 workout plans for men (home edition)
The following is a similar workout plan for 40+ men’s routines to the one above, but with a few tweaks that make it suitable for home workouts, even if you have little to no equipment. :
Day 1: training plan for 40+ men
Push-ups – 3 sets of 5 to 20 reps
Pike push-ups – 3 sets of 5-15 reps
Kickback triceps chair – 3 sets of 5 to 15 reps
Lateral dumbbell raises – 2-3 sets of 15-20 reps
Day 2: training plan for more than 40 men
Reverse row – 3 sets of 5 to 15 reps
Curved Dumbbell Row – 3 sets of 10-20 reps
Lat pulldown band – 2-3 sets of 12-30 reps
Standing Dumbbell Hammer Curl – 2-3 sets of 10-15 reps
Concentration curl – 2-3 sets of 12-20 reps
Band Cable Face Pulldowns – 2-3 sets of 15-25 reps
Day 3:
Bulgarian split squat – 2-3 sets of 5-20 reps (per leg)
Butt bridge and curl – 2-3 sets of 5-15 reps
Bodyweight jump squats – 2-3 sets of 10-25 reps
Unilateral standing calf raises – 2-3 sets of 10-20 reps (per leg)
So, if you are a man over 40 and you are a bit out of shape, this workout plan for men over 40 will definitely help you.
