Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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.
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:
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.
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.
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
That being said, a 40-year-old man can build and maintain muscle by:
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).
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.
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).
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).
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.
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
The best workout for a 40-year-old man will be dependent on individual goals and abilities. However, a well-rounded routine should include:
For a well-rounded and manageable workout routine, here’s a sample 5-day plan for a 40-year-old man:
1. Squats
Muscles targeted: Quadriceps, hamstrings, glutes, and core
Body weight option: Body weight squats/ half squats
2. Bench Press
Muscles targeted: Chest, shoulders, and triceps
Body weight option: Push-ups (3 sets x 12 reps)
3. Lat Pull-Downs
Muscles targeted: Back, shoulders, and biceps
Body weight option: Pull-ups (3 sets x 8 reps)
4. Overhead Press
Muscles targeted: Shoulders and triceps
Body weight option: Dips (3 sets x 12 reps)
5. Plank
Muscles targeted: Core and shoulders
Choose one of the following options:
Note: Remember to progressively increase the intensity and duration of your cardio workouts over time.
Focus on stretching, yoga, or other low-intensity activities to promote recovery and flexibility.
1. Deadlifts
Muscles targeted: Hamstrings, glutes, and back
Body weight option: Good mornings (3 sets x 12 reps)
2. Weighted Calf Raises
Muscles targeted: Calves
Body weight option: Body weight calf raises (3 sets x 12 reps)
3. Bulgarian Split-Squats
Muscles targeted: Quadriceps, hamstrings, and glutes
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
Choose one of the following options:
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.
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.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
For building muscle after 40, it’s essential to focus on consuming a balanced and nutrient-dense diet that includes the following:
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).
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. 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. 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. 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.Frequently Asked Questions
Is 40 too late to get fit?
How many reps for men over 40?
How can I bulk up in my 40s?
Is HIIT good for over 40?
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.