Beginner Workout Plan for 40-Year-Old Men: Exercises, Tips, and Frequently Asked Questions

As a 40-year-old man, there will always be many obstacles and challenges you need to overcome in order to maintain a healthy lifestyle. Whether it’s work, family responsibilities or just the natural process of aging, finding time and energy to exercise can be a struggle.

However, as we age, it’s even more important to make fitness a priority in order to maintain muscle mass, bone density, and overall function.

In this workout plan, we’ll discuss the key elements you need to consider when creating a fitness routine that is tailored specifically for 40-year-old men. We’ll also take you through some of the must-have exercises that will help you achieve your fitness goals and stay in the best shape possible.

Can a Man Get in Shape at 40?

A man can definitely get in shape at 40 with the right routine and sound dietary practices that are tailored to his lifestyle.

Being in shape translates to more than just physical appearance (1); it means:

• Maintaining a healthy weight: As you age, your metabolism slows down and it becomes easier to gain weight. It becomes even more imperative to make healthy food choices and maintain a consistent workout routine.
• Having good muscle strength: Regular exercise can help you maintain or improve your muscle strength, which is important for overall physical function.
• Being able to perform daily activities without fatigue or pain: A well-rounded fitness routine can help improve your energy levels and reduce the risk of ailments such as joint pain, back pain, and stiffness.
• Maintaining flexibility and mobility: Regular stretching and mobility exercises can help keep your body limber and reduce the risk of injury or stiffness as you age.
• Having a balanced diet: A balanced diet with adequate protein, vitamins and minerals, and healthy fats is essential for overall health and fitness. As a 40-year-old man, it’s important to focus on nutrient-dense foods that will help you stay energized throughout the day.

It’s never too late to start improving all these vital aspects of your life, no matter what age you are.

Yes, it’s true that your body may not respond the same way as it did in your 20s or 30s, but with consistency and proper guidance, a man at 40 can definitely get in shape and maintain it for years to come.

Can a 40-Year-Old Man Build Muscle?

A 40-year-old man can certainly build muscle, but it may take a bit more effort and time compared to his younger counterparts.

Unfortunately, aging has its drawbacks and one of them is the gradual decline of muscle mass, which can start as early as age 30. This is due to a decrease in testosterone levels, which plays a crucial role in building and maintaining muscle mass.

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That being said, a 40-year-old man can build and maintain muscle by:

Incorporating Compound Exercises

Focus on exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and pull-ups. These exercises maximize efficiency, allowing you to make the most of your limited time for workouts while also promoting overall muscle growth and strength (2). 

Adjusting Workout Intensity and Frequency

At 40, your body may require more recovery time than it did in the past. Consider working out 3 to 4 times a week and allowing 48 hours of rest between intense sessions (3). This balance helps prevent injuries and burnout, keeping fitness a sustainable lifestyle choice.

Progressively Overloading Your Muscles

Over time, your body adapts to the stress of exercise and becomes more efficient at performing certain movements. Therefore, it’s essential to increase workout intensity and volume gradually to continue challenging your muscles and stimulating growth (4).

Emphasizing Nutrition

Your dietary needs may shift as you age and you may require more protein to support muscle synthesis and fewer calories to prevent unwanted weight gain. Focus on a balanced diet rich in lean proteins, healthy fats, and whole grains to support muscle building and recovery (5).

Integrating Flexibility and Joint Care

As joint health becomes more important, incorporating stretching or yoga into your routine can enhance flexibility and reduce the risk of injury (6). Adding mild exercises such as walking or swimming can also be gentle on the joints while keeping you active.

Setting Realistic Goals

Understand that progress may be slower than in your younger years, so focus on setting achievable goals. Celebrate small victories along the way, as these will build momentum and motivation for continued fitness progression.

Read more: Intermittent Fasting for Men over 40

What Is the Best Workout for a 40-Year-Old Man?

The best workout for a 40-year-old man will be dependent on individual goals and abilities. However, a well-rounded routine should include:

• Strength Training Exercises: As previously mentioned, compound exercises should form the foundation of your strength training routine. This can be through free weights, machines, body weight exercises, resistance bands, or any other form of resistance. 
• Cardiovascular Training: You should aim for at least 150 minutes of moderate-intensity aerobic exercise per week to maintain a healthy heart and lungs (7). Activities such as brisk walking, swimming, or cycling are great options.
• Flexibility and Balance Exercises: To improve mobility and reduce the risk of falls, incorporate stretching and balance-focused exercises into your routine (8). Yoga or tai chi are excellent options for improving both flexibility and balance.
• Rest and Recovery: Rest days are just as important as workout days for allowing muscles to repair and grow (9). Make sure to include rest days in your routine and listen to your body when it needs a break.

5-Day Workout Plan for a 40-Year-Old Man

For a well-rounded and manageable workout routine, here’s a sample 5-day plan for a  40-year-old man:

Day 1: Strength Training

• Warm-up: 10 minutes of light jogging or cycling

1. Squats

Muscles targeted: Quadriceps, hamstrings, glutes, and core

• 3 sets x 8 reps
• Rest: 1 minute between sets

Body weight option: Body weight squats/ half squats

2. Bench Press

Muscles targeted: Chest, shoulders, and triceps

• 3 sets x 8 reps
• Rest: 1 minute between sets

Body weight option: Push-ups (3 sets x 12 reps)

3. Lat Pull-Downs

Muscles targeted: Back, shoulders, and biceps

• 3 sets x 8 reps
• Rest: 1 minute between sets

Body weight option: Pull-ups (3 sets x 8 reps)

4. Overhead Press

Muscles targeted: Shoulders and triceps

• 3 sets x 8 reps
• Rest: 1 minute between sets

Body weight option: Dips (3 sets x 12 reps)

5. Plank

Muscles targeted: Core and shoulders

• Hold for 60 seconds, rest for 30 seconds. Repeat for a total of 3 sets.

Day 2: Cardiovascular Training

Choose one of the following options:

• Brisk walk for 30 minutes
• Swimming for 20 minutes
• Cycling on a stationary bike for 25 minutes

Note: Remember to progressively increase the intensity and duration of your cardio workouts over time.

Day 3: Rest and Recovery

Focus on stretching, yoga, or other low-intensity activities to promote recovery and flexibility.

Day 4: Strength Training (Lower Body)

• Warm-up: 10 minutes of light jogging or cycling

1. Deadlifts

Muscles targeted: Hamstrings, glutes, and back

• 3 sets x 5 reps
• Rest: 2 minutes between sets

Body weight option: Good mornings (3 sets x 12 reps)

2. Weighted Calf Raises

Muscles targeted: Calves

• 3 sets x 12 reps
• Rest: 30 seconds between sets

Body weight option: Body weight calf raises (3 sets x 12 reps)

3. Bulgarian Split-Squats

Muscles targeted: Quadriceps, hamstrings, and glutes

• 3 sets x 10 reps per leg
• Rest: 30 seconds between sets

Body weight option: Lunges (3 sets x 12 reps per leg)

Read more: Weight Loss Workout Plan For Men To Make Those Extra Pounds Fly Off The Scale

Day 5: Flexibility and Balance Exercises

Choose one of the following options:

• Yoga for 30 minutes
• Pilates for 30 minutes
• Tai chi for 20 minutes
• Stretching routine focusing on major muscle groups for 15 minutes

How Much Should a 40-Year-Old Man Work Out?

According to the Centers For Disease Control and Prevention (CDC), adults aged 18-64 years old should aim for at least 150 minutes of moderate-intensity aerobic exercise per week and 2 days of strength training that targets all the major muscle groups (10).

This also applies to 40-year-old men, for whom moderate-intensity aerobic exercise can include activities such as brisk walking, cycling, or swimming. Strength training should focus on compound exercises targeting major muscle groups and may incorporate body weight or resistance band options.

It’s essential to listen to your body and adjust accordingly. If you feel you need more rest days or recovery time between workouts, don’t be afraid to scale back and prioritize your health over pushing yourself too hard.

Should Men over 40 Lift Heavy Weights?

Men can undoubtedly benefit from lifting heavy weights at the age of 40, as long as they prioritize proper form and technique.

Engaging in weightlifting can significantly aid in building muscle mass, which is essential for maintaining a healthy metabolism, increasing bone density to prevent osteoporosis, and improving overall strength and functional movement (11). These benefits are crucial as they contribute to better performance in daily activities and enhance athletic capabilities.

However, it’s important to recognize that the body may not adapt and progress as swiftly as it did in younger years at 40. Factors such as slower recovery times and potential joint issues can come into play.

Therefore, before progressing to heavier weights, it’s essential to focus on mastering proper lifting techniques. This foundation maximizes results and significantly reduces the risk of injury. 

Gradually increasing the weight over time while listening to your body will help ensure a safe and effective strength training journey that supports long-term health and fitness goals.

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What Foods Build Muscle After 40?

For building muscle after 40, it’s essential to focus on consuming a balanced and nutrient-dense diet that includes the following:

• Protein: The body requires protein for building and repairing muscle tissue (12). Aim for 0.8-1 gram of protein per pound of body weight daily through sources such as lean meats, fish, eggs, legumes, and dairy products.
• Healthy Fats: Fat is important for hormone regulation and joint health (13). Incorporate healthy fats from sources such as avocados, nuts, seeds, olive oil, and fatty fish into your meals.
• Complex Carbohydrates: Carbs provide energy for both workouts and everyday activities. Opt for complex carbohydrates such as whole grains, fruits, and vegetables over processed and sugary options (14).
• Vitamins and Minerals: Essential vitamins and minerals play a vital role in muscle building and overall health (15). Make sure to include a variety of colorful fruits and vegetables in your daily meals to ensure you get enough nutrients.

In addition to these essential macronutrients, staying properly hydrated by drinking plenty of water throughout the day is crucial for muscle growth (16). Water plays a vital role in various bodily functions, including nutrient transportation and temperature regulation.

When you’re well-hydrated, your muscles can perform at their best, recover more efficiently, and reduce the risk of cramps and injuries. You should aim to drink water consistently, especially before, during, and after workouts, to support your overall training and muscle development goals (17).

Frequently Asked Questions

• Is 40 too late to get fit?

No, 40 isn’t too late to get fit. While some physiological changes naturally occur with age, such as decreased metabolism and muscle mass, improving fitness at 40 or beyond is entirely possible with commitment and consistency.

Embracing a balanced fitness routine that includes aerobic exercise, strength training, and flexibility work can enhance overall health, increase energy levels, and reduce the risk of chronic diseases. Making lifestyle changes such as adopting a healthy diet and prioritizing sleep can further support your fitness goals.

• How many reps for men over 40?

Men over 40 should use the same rep range principles as anyone else, which is dependent on an individual’s goals. If you want to build endurance, you should focus on higher rep ranges (15+ reps per set) and less rest time (one minute or less between sets), while those who are looking to add muscle mass and gain some strength should mostly focus on the 6-12 reps-per-set range and rest periods of 1-3 minutes between sets. For those who are looking to maximize strength, completing higher-intensity sets with low reps (5 or fewer) and longer rest times (3+ minutes between sets) is a good place to be.

These values don’t need to be exclusive to an entire training program. Including a variety of rep ranges and training targets in your routine can provide excellent, well-rounded results.

It’s important to use a weight that is challenging but also allows for proper form through all repetitions. Adjustments should be made based on individual fitness levels and any pre-existing conditions and it’s advisable to consult a fitness professional when necessary.

• How can I bulk up in my 40s?

Bulking up in your 40s is achievable with a combination of strength training, proper nutrition, and recovery. Focus on compound exercises such as squats, deadlifts, and bench presses to target multiple muscle groups and facilitate muscle growth.

Ensure your diet includes sufficient protein to support muscle repair and growth, together with an adequate caloric intake to meet energy demands.

Consistency is key, and incorporating rest days is essential for muscle recovery. Consulting a healthcare professional or nutritionist for personalized guidance can enhance results.

• Is HIIT good for over 40?

Yes, high-intensity interval training (HIIT) can be beneficial for those over 40. HIIT offers efficient calorie burning and cardiovascular benefits in shorter workout times, which makes it a time-effective option.

It can enhance aerobic and anaerobic fitness, increase metabolism, and support fat loss. However, due to its intensity, it’s important for individuals to assess their fitness levels, start at a suitable pace, and gradually increase the intensity.

Proper warm-ups, cool-downs, and recovery are essential for preventing injuries. Consulting a fitness professional before you start HIIT can be advantageous, particularly for those who are new to this type of training.

The Bottom Line

For a 40-year-old man, maintaining a consistent and well-rounded workout plan is essential for long-term health and vitality. As you age, balancing strength training, cardiovascular workouts, flexibility, and nutrition becomes essential for preserving muscle mass, bone density, and overall physical function.

Ultimately, setting realistic goals and listening to your body are key. Progress may be slower than in your younger years, but celebrating small victories and adjusting the plan to meet your personal needs ensure a sustainable and effective approach to fitness. This mindful, adaptable strategy supports current health and lays the foundation for a more active and vibrant future.