{"id":15444,"date":"2021-01-07T19:49:57","date_gmt":"2021-01-07T19:49:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=15444"},"modified":"2025-10-10T17:48:59","modified_gmt":"2025-10-10T17:48:59","slug":"workouts-for-men-over-40","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/","title":{"rendered":"Workouts for Men over 40: Your Body Will Thank You Well into Retirement"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Pros_and_Cons_of_Exercising_After_40\" >Pros and Cons of Exercising After 40<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#How_Much_Should_a_40-Year-Old_Man_Workout\" >How Much Should a 40-Year-Old Man Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Can_a_Man_over_40_Build_Muscle\" >Can a Man over 40 Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Workouts_for_Men_over_40\" >Workouts for Men over 40<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#High-Intensity_Interval_Training_HIIT_Workouts\" >High-Intensity Interval Training (HIIT) Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Workouts_for_Men_over_40_HIIT_Circuit\" >Workouts for Men over 40: HIIT Circuit<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Jumping_High_Knees\" >Jumping High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Ab_Lower_and_Lift\" >Ab Lower and Lift<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Workouts_for_Men_over_40_EnduranceAerobic_Exercises\" >Workouts for Men over 40: Endurance\/Aerobic Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Treadmill_Workout_to_Improve_Cardiovascular_Health_for_Men_over_40\" >Treadmill Workout to Improve Cardiovascular Health for Men over 40<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Strength_Training_Workouts_for_Men_over_40\" >Strength Training Workouts for Men over 40<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Leisure_Sports_for_Men_over_40\" >Leisure Sports for Men over 40<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Easing_into_Exercise_After_40\" >Easing into Exercise After 40<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Medical_Supervision\" >Medical Supervision<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Starting_Small\" >Starting Small<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Planning\" >Planning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Vary_Your_Exercise_Programs\" >Vary Your Exercise Programs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Should_men_over_40_lift_heavy_weights\" >Should men over 40 lift heavy weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Can_a_40-year-old_man_get_abs\" >Can a 40-year-old man get abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#Should_I_do_cardio_or_weights_after_40\" >Should I do cardio or weights after 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#How_many_pull-ups_are_good_for_a_40-year-old_man\" >How many pull-ups are good for a 40-year-old man?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Getting in shape is never impossible, regardless of how old you are. You can always engage in various physical activities and attain the benefits of exercising. If you\u2019re above 40 or just about to hit the big four-o, there are multiple exercises you can do to get in shape. However, before you go jumping and planking, you must get the go-ahead from your doctor.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With their permission, you can then start to consider which type of exercise is best for you. Workouts for men over 40 range from aerobic exercises and strength training to flexibility and balance exercises.\u00a0Your fitness level, existing health conditions, and fitness goals will influence the type of exercise you\u2019ll end up choosing. Therefore, in addition to speaking to your physician, you should also talk to a certified fitness instructor for more guidance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll explore recommended workouts for men over 40 and their benefits. Read on to find out more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_and_Cons_of_Exercising_After_40\"><\/span><b>Pros and Cons of Exercising After 40<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For the longest time, you may have believed that exercising after 40 is dangerous for your health. As a result, the last thing you may be thinking about is trying any exercise after turning the page on your 30s.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reality is that exercising is quite beneficial for you, no matter how old you are. Some of these benefits include:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Improved Heart Function\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Researchers conducted a study examining the heart structure and function of men who exercise aged 55 to 70. They discovered that men who exercised before or after turning 40 showed improvements in their heart functioning and structure (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/news\/20140509\/40-isnt-too-old-to-start-intensive-exercise-study-finds\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts discovered endurance training to be one of the best types of exercises for improving heart functioning.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Balance and Stability<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Balance and stability may start to weaken with age. As a result, this population could become highly susceptible to falls, resulting in multiple and\/or severe injuries. Men and women over 40 who do balance exercises could potentially decrease their risk of such falls.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance exercises help improve coordination, consequently improving balance and stability. As a result, you can easily move around and perform your daily activities.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-GYM-workouts-for-young-men-2-1.png\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Risk of Fatal Health Conditions<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercising after turning 40 can also help lower your susceptibility to several health conditions. These include high blood pressure, diabetes, cardiovascular diseases, high cholesterol levels, and Alzheimer\u2019s disease.\u00a0(CITE)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Mood<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/\">Exercising<\/a> can also help improve your mood, memory, and concentration. Taking time to work on yourself will reduce your stress and anxiety levels. As a result, you could become happier and more relaxed, which will positively influence your mood.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\" target=\"_blank\" rel=\"noopener\">start transforming your life <\/a>now!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Should_a_40-Year-Old_Man_Workout\"><\/span><b>How Much Should a 40-Year-Old Man Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 40-year-old man should aim to engage in a balanced workout regimen that includes a mix of cardiovascular exercise, strength training, flexibility exercises, and rest days to ensure overall fitness and health. Here&#8217;s a suggested guideline:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiovascular Exercise:<\/span><span style=\"font-weight: 400;\"> Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week. This could include activities such as brisk walking, running, cycling, or swimming (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6536904\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/powerlifting-routines-for-over-50\/\">Strength Training<\/a>: <\/span><span style=\"font-weight: 400;\">Include strength training exercises at least two days a week, ideally targeting all the major muscle groups. Exercises could include weight lifting, body weight exercises, or resistance band workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility and Balance: <\/span><span style=\"font-weight: 400;\">Incorporate flexibility and balance exercises, such as yoga or stretching routines, to maintain mobility and prevent injuries. Aim for at least 2-3 sessions per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest and Recovery:<\/span><span style=\"font-weight: 400;\"> Ensure adequate rest and recovery, including 1-2 rest days per week and sufficient sleep to allow the body to repair and build muscle.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consulting a certified fitness professional can help tailor a workout plan to your individual needs and goals, taking into account any pre-existing health conditions or fitness levels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-9.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_Man_over_40_Build_Muscle\"><\/span><b>Can a Man over 40 Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, a man over 40 can build muscle, although it may require more strategic planning and consistency than for younger individuals. Key factors include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength Training:<\/span><span style=\"font-weight: 400;\"> Regular resistance training is essential. Developing a workout routine that\u2019s focused on compound movements such as squats, deadlifts, bench presses, and rows can be a great way to ensure that you strengthen your entire body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/protein-powder\/\">Protein Intake<\/a>:<\/span><span style=\"font-weight: 400;\"> Adequate protein consumption is essential for muscle repair and growth. Aim for approximately 0.8 to 1 gram of protein per pound of body weight daily (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery: <\/span><span style=\"font-weight: 400;\">Make sure you look after your own recovery with sufficient sleep and rest days between intense workout sessions to prevent overtraining and injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive Overload: <\/span><span style=\"font-weight: 400;\">Gradually increase the sets, weights, and intensity of your workouts to continue challenging your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistency:<\/span><span style=\"font-weight: 400;\"> Maintain a consistent workout schedule and nutrition plan to see significant muscle-building results over time.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consulting a healthcare professional before you start any new fitness regimen is advisable, particularly for those with pre-existing health conditions.<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/upper-body-bodyweight-exercises\/\">Upper Body Bodyweight Exercises: Unlock Your Strength with Calisthenics<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workouts_for_Men_over_40\"><\/span>Workouts for Men over 40<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are plenty of exercise programs that you can do in your 40s.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They may be similar to some of those routines you did in your 20s. For example, running may be an exercise you did in your 20s, but it is still recommended for people in their 40s. However, significant differences arise in terms of intensity and duration. These two factors tend to be lower for people over 40, but remember that we\u2019re all individuals with different bodies and life experiences. Just because you\u2019re over 40 doesn\u2019t mean you can\u2019t go out and run a marathon. You could even be in better shape in your 40s than you were in your 20s. It\u2019s all about finding what works for you and making it happen.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the exercise programs men over 40 can try include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Intensity_Interval_Training_HIIT_Workouts\"><\/span><b>High-Intensity Interval Training (HIIT) Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT workouts aren\u2019t everyone\u2019s favorite, mainly due to their high intensity. The same intensity could make some people wonder if these are practical workouts for anyone above 40. Researchers acknowledge that these workouts can be done at any age (<\/span><a href=\"https:\/\/www.mayoclinic.org\/why-interval-training-may-be-the-best-workout-at-any-age\/art-20342125\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The only key factor that must be examined is your health status, which is why it\u2019s important to speak with a doctor before you start a new workout program. If you\u2019re healthy, you can undoubtedly start a HIIT program. Here\u2019s an example of a HIIT circuit that you can try:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workouts_for_Men_over_40_HIIT_Circuit\"><\/span><b>Workouts for Men over 40: HIIT Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The HIIT circuit below comprises workouts such as jumping high knees, squats, push-ups, plank, and ab lower and lift. HIIT training is high-intensity interval training. This means that any exercise you do during HIIT needs to be done quickly and with little rest. This will ensure your heart rate stays elevated. Let\u2019s further explore these exercises.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Jumping_High_Knees\"><\/span><b>Jumping High Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To do this exercise, follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump in place and try to bring your knee as high as you can and close to your chest. If you can\u2019t jump in place, then bounce slightly to increase the intensity of this workout. Similarly, you can march in place, but that makes this exercise a low-impact workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds to one minute with high intensity\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to squat correctly:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart with your toes pointing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to descend as if taking a seat slowly. You must straighten your back and press your heels firmly on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this sitting stance for some seconds before returning to the starting standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do at least 10 squats with proper form and speed (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/15-minute-full-body-hiit-workout-no-equipment-required-ncna977711\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Push-ups can be quite challenging, especially for beginners. However, that doesn\u2019t mean you should give up and never do this exercise. Instead, it means you should start with the low-impact and more straightforward modification before progressing to the intense variation. Here\u2019s how to do one rep of a push-up:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a high plank position with your hands straight and directly under your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look toward the ground and start to lower your elbows. This will force your entire body to also lower as if you want to lie on your stomach.\u00a0Try your best to keep a straight line from your head all the way down to your ankles. Focus on keeping a strong core and not arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body must not touch the ground. Instead, it should rest a few inches from the ground before you push yourself back up to the high plank position. If this position is too challenging for you, place your knees on the floor and cross your ankles. Performing a push-up on your knees could be a more straightforward modification and be more suitable if you\u2019ve never tried this exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Interface-Banner-CALISTHENICS-workouts-for-young-men-6.png\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ab_Lower_and_Lift\"><\/span><b>Ab Lower and Lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The ab lower and lift is a great option for an ab workout for men over 40. It will actively engage your abdominal muscles. Here\u2019s how to do the ab lower and lift:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the ground and keep your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your navel inward and slowly start to lift your legs toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a few seconds and then start to lower them toward the floor. Don\u2019t let them touch the ground and make sure they rest a few inches above it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform again 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners can use the modified version where they bend their knees. This makes it less challenging but still useful.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When combined with appropriate calorie intake, this HIIT program can help you lose overall body fat and potentially improve your metabolism and your mental and cardiovascular health (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327474\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re at an advanced fitness level, try adding burpees to increase this workout\u2019s intensity further. However, consult your certified fitness instructor before you make these changes to your routine.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workouts_for_Men_over_40_EnduranceAerobic_Exercises\"><\/span><b>Workouts for Men over 40: Endurance\/Aerobic Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The next example of a workout for men over 40 is aerobic exercises. They entail so many activities such as dancing, running, swimming, and cycling. These activities are among the best ways to boost your total calorie expenditure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They could also help improve your cardiovascular health and reduce your body fat if paired with appropriate caloric intake. However, you must choose your aerobic exercises wisely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider aspects such as your health and prior injuries when considering endurance exercises. For example, it may not be the best idea to choose <a href=\"https:\/\/betterme.world\/articles\/is-walking-or-running-better-for-weight-loss\/\">running<\/a> as your go-to exercise if you have a bad knee. In such a case, try brisk walks or even a bike ride instead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend that you spend 150 minutes every week engaging in your preferred aerobic exercise. This could mean performing an endurance activity for roughly 30 or 60 minutes on specific days, depending on your workout schedule.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\" target=\"_blank\" rel=\"noopener\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Treadmill_Workout_to_Improve_Cardiovascular_Health_for_Men_over_40\"><\/span><b>Treadmill Workout to Improve Cardiovascular Health for Men over 40<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can also do cardio if you\u2019re in this age bracket. Fortunately, there are cardio workouts you can do either in the comfort of your own home or in the gym. Some require equipment and some don\u2019t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you decide to hit the gym, you can do your workouts on the treadmill or a stationary bike. Here\u2019s a sample of a 30-minute cardio workout you can do on a treadmill. Please remember to be cautious when performing a long cardio workout such as this:<\/span><\/p>\n<p><b>First 5 minutes:<\/b><span style=\"font-weight: 400;\">\u00a0Walk on the treadmill at a pace of 4 out of 10 without inclining the treadmill to an angle. This helps warm up your body.\u00a0<\/span><\/p>\n<p><b>Minute 5 to 7:\u00a0<\/b><span style=\"font-weight: 400;\">Incline the treadmill to 5% and increase your pace to 7.<\/span><\/p>\n<p><b>Minute 7 to 8:<\/b><span style=\"font-weight: 400;\">\u00a0Maintain the inclination angle but reduce your pace to 6.\u00a0<\/span><\/p>\n<p><b>Minute 8 to 14:\u00a0<\/b><span style=\"font-weight: 400;\">Increase the inclination angle to 6% and increase your pace to 8.<\/span><\/p>\n<p><b>Minute 14 to 17:\u00a0<\/b><span style=\"font-weight: 400;\">Reduce the inclination angle by 2% and slow down to a pace of 5 (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/cardio-workouts-to-try#1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Minute 17 to 19:\u00a0<\/b><span style=\"font-weight: 400;\">Increase the inclination to 5% and your pace to 7.<\/span><\/p>\n<p><b>Minute 19 to 20:\u00a0<\/b><span style=\"font-weight: 400;\">Maintain the angle, but reduce your pace to 6.<\/span><\/p>\n<p><b>Minute 20 to 21:\u00a0<\/b><span style=\"font-weight: 400;\">Reduce your inclination to 2% and increase your pace to 9.<\/span><\/p>\n<p><b>Minute 21 to 23:\u00a0<\/b><span style=\"font-weight: 400;\">Increase the angle to 4%, but reduce your pace to 5.<\/span><\/p>\n<p><b>Minute 23 to 25:\u00a0<\/b><span style=\"font-weight: 400;\">Increase your pace to 7 and inclination angle to 5%.<\/span><\/p>\n<p><b>Minute 25 to 26:\u00a0<\/b><span style=\"font-weight: 400;\">Still at the same angle, slow down to a pace of 6.<\/span><\/p>\n<p><b>Minute 26 to 30:\u00a0<\/b><span style=\"font-weight: 400;\">Slow down your pace to 4 without any inclination angle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is just a sample and there are many variables that can be adjusted. If you need to decrease the incline or the pace, feel free to do so. It\u2019s all about finding what works for you and what will keep you safe.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training_Workouts_for_Men_over_40\"><\/span><b>Strength Training Workouts for Men over 40<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is essential for older adults, as it helps prevent injuries and helps with quick recoveries (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). As you age, you lose muscle and potentially increase the likelihood of suffering from muscular and skeletal problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes you highly susceptible to conditions such as osteoporosis. Strength training exercises can help you develop and maintain your muscles. Here are some examples of muscle-building exercises for men over 40:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hammer curls<\/b><span style=\"font-weight: 400;\">: This exercise can help build arm muscle. The key is to focus on proper form and make sure that you\u2019re not using dumbbells that are too heavy. It is best to go with a lighter weight and have perfect form than to go with a heavier weight with terrible form. You\u2019ll still build muscle with lighter weights.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench press:<\/b><span style=\"font-weight: 400;\">\u00a0This exercise targets your chest. Your trainer could help pick a practical load and supervise you while you do it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Press:\u00a0<\/b><span style=\"font-weight: 400;\">The leg presses work your leg muscles. Whether you\u2019re a beginner or at an advanced fitness level, it\u2019s recommended that you perform this exercise under supervision.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlift:\u00a0<\/b><span style=\"font-weight: 400;\">The following muscle-building exercise targets your glutes and hamstrings (<\/span><a href=\"https:\/\/www.webmd.com\/men\/ss\/slideshow-muscle-building-for-men\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). While performing the deadlift, it\u2019s important to maintain the correct body posture. Otherwise, you run the risk of harming yourself.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leisure_Sports_for_Men_over_40\"><\/span><b>Leisure Sports for Men over 40<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to cardio and HIIT programs, you can also participate in leisure sports to keep fit. Activities such as boxing and spinning also work out various muscles in your body. All you need to do is determine with your trainer which sport you should undertake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can start by attending different classes until you identify the most appropriate one for you. Remember to make it a habit and add it to your routine for maximum benefit (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2016\/mar\/07\/how-to-get-fit-after-40-healthy-retirement-guide\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easing_into_Exercise_After_40\"><\/span><b>Easing into Exercise After 40<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unlike in your 20s, exercising after you turn 40 can be challenging, especially if you\u2019ve taken a few years off from exercising. At this age, a lot has happened that can influence your physical ability, including your body and energy levels. Of course, you\u2019ve aged and your energy levels have, in most cases, reduced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, it means that you potentially can\u2019t exercise at the same intensity as before. Here are some strategies that can help you ease your way into fitness after 40:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/senior-man.png\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Medical_Supervision\"><\/span><b>Medical Supervision<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercising for older populations is much safer when a medical professional is involved. It will also help if you have professional guidance from a certified personal trainer to determine suitable workouts for you, depending on your health, age, fitness level, and goals. So, involve your fitness coach and doctor when you decide to start exercising.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Starting_Small\"><\/span><b>Starting Small<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that you\u2019re only doing this to better yourself and not to impress someone else.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try starting small in terms of the intensity and duration and work yourself up the ladder (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/you-can-do-that#1\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). For example, you can start by taking brisk walks before you try jogging or running. This will help prepare you both mentally and physically.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It will also save you from injuries that may occur from the abrupt execution of strenuous exercises. This concept raises another question about how much exercise men over 40 are required to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no specific rule regarding how much exercise you can do at this age. Instead, it will be determined by your physician depending on your health, age bracket, fitness and activity levels, and goals.<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/bicep-calisthenics-no-equipment\/\">15 Bicep and Tricep Calisthenics No Equipment Exercises to Turn Upper Arm Flab to Beautiful Fab<\/a><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Planning\"><\/span><b>Planning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best way to sustain your exercise routine is by planning. Anticipate lazy, busy, and rest days. You must have a rest day to help your muscles recover. Rest days also help boost your workout morale and motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also plan for how your workout routine will fit in your schedule as consistency is an incredibly important factor when developing strength and\/or losing weight. It must fit perfectly without compromising any other activity. It\u2019s best if you schedule exercising during your free time. In this way, you don\u2019t need to squeeze in or postpone other activities.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Vary_Your_Exercise_Programs\"><\/span><b>Vary Your Exercise Programs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are numerous types of exercises you can choose to perform. You can choose cardio, strength training, stretching, or balance exercises. If your workout coach gives you the go-ahead to try any, don\u2019t tie yourself down to one program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, vary your programs, particularly if you\u2019re in the experimental phase (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stay-fit-at-any-age\/art-20270840\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). In this phase, you\u2019re free to change between yoga, HIIT, weights, and leisure sports. This is the only way you\u2019ll determine what works for you and what doesn\u2019t.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\"><img decoding=\"async\" class=\"aligncenter wp-image-62313 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/men-4-1024x576.png\" alt=\"workouts for men over 40\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/men-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/men-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/men-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/men-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_men_over_40_lift_heavy_weights\"><\/span><strong>Should men over 40 lift heavy weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Men over 40 should lift heavy weights, but with caution. Lifting heavy weights can help maintain and build muscle mass, improve bone density, and boost metabolism (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, it&#8217;s important to engage in dynamic warm-ups to prepare the muscles and joints, focus on proper form to avoid injuries, increase weights slowly, and allow adequate recovery time between lifting sessions.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_40-year-old_man_get_abs\"><\/span><strong>Can a 40-year-old man get abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 40-year-old man can get abs with consistency in his exercise routine and food intake. Key strategies include maintaining a calorie deficit to reduce body fat, focusing on a balanced diet that is rich in lean proteins, healthy fats, and vegetables, incorporating core-specific exercises such as planks, crunches, and leg raises, and engaging in regular cardiovascular exercise to help burn calories. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_cardio_or_weights_after_40\"><\/span><strong>Should I do cardio or weights after 40?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both cardio and weights are important for men over 40. An ideal fitness routine should include cardio to support heart health, burn calories, and improve endurance, aiming for 150 minutes of moderate-intensity cardio per week, and weights to build and maintain muscle mass, improve bone density, and boost metabolism, with strength training at least twice a week. Combining both cardio and weights provides overall fitness and health benefits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_pull-ups_are_good_for_a_40-year-old_man\"><\/span><strong>How many pull-ups are good for a 40-year-old man?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of pull-ups a 40-year-old man can do varies based on fitness level and training history. For example, 5-10 pull-ups are average fitness level, 10-15 pull-ups are above average fitness, and 15+ pull-ups are excellent fitness. Consistency in training and gradual progression can improve your pull-up performance over time.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=workouts_for_men_over_40\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several workouts for men over 40, ranging from strength training exercises, balance, and cardio, to HIIT and leisure sports exercises. The key is to stick to the recommended routine and find what works best for you. Focus on proper form and consistency. Over time, you\u2019ll develop strength and keep your body active.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting in shape is never impossible, regardless of how old you are. You can always engage in various physical activities and attain the benefits of exercising. If you\u2019re above 40 or just about to hit the big four-o, there are multiple exercises you can do to get in shape. However, before you go jumping and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82355,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-15444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workouts for Men over 40: Your Body Will Thank You Well into Retirement - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 WORKOUTS FOR MEN OVER 40 \u27a4? Read on and choose a program that\u2019ll help you fast-track your fitness success.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workouts for Men over 40: Your Body Will Thank You Well into Retirement\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 WORKOUTS FOR MEN OVER 40 \u27a4? Read on and choose a program that\u2019ll help you fast-track your fitness success.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-10T17:48:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/cover-Workouts-for-Men-over-40-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Workouts for Men over 40: Your Body Will Thank You Well into Retirement\",\"dateModified\":\"2025-10-10T17:48:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\"},\"wordCount\":3016,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/cover-Workouts-for-Men-over-40.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Getting in shape is never impossible, regardless of how old you are. You can always engage in various physical activities and attain the benefits of exercising. If you\u2019re above 40 or just about to hit the big four-o, there are multiple exercises you can do to get in shape. However, before you go jumping and planking, you must get the go-ahead from your doctor.<\/span><span style=\\\"font-weight: 400;\\\">\\r\\n<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With their permission, you can then start to consider which type of exercise is best for you. Workouts for men over 40 range from aerobic exercises and strength training to flexibility and balance exercises.\u00a0Your fitness level, existing health conditions, and fitness goals will influence the type of exercise you\u2019ll end up choosing. Therefore, in addition to speaking to your physician, you should also talk to a certified fitness instructor for more guidance.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll explore recommended workouts for men over 40 and their benefits. Read on to find out more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Pros and Cons of Exercising After 40<\/b><\/h2>\\r\\n<spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\",\"url\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/\",\"name\":\"Workouts for Men over 40: Your Body Will Thank You Well into Retirement - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/cover-Workouts-for-Men-over-40.png\",\"dateModified\":\"2025-10-10T17:48:59+00:00\",\"description\":\"Looking for \u2605 WORKOUTS FOR MEN OVER 40 \u27a4? 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Read on and choose a program that\u2019ll help you fast-track your fitness success.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/","og_locale":"en_US","og_type":"article","og_title":"Workouts for Men over 40: Your Body Will Thank You Well into Retirement","og_description":"Looking for \u2605 WORKOUTS FOR MEN OVER 40 \u27a4? Read on and choose a program that\u2019ll help you fast-track your fitness success.","og_url":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-10-10T17:48:59+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/cover-Workouts-for-Men-over-40-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Workouts for Men over 40: Your Body Will Thank You Well into Retirement","dateModified":"2025-10-10T17:48:59+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/"},"wordCount":3016,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/cover-Workouts-for-Men-over-40.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Getting in shape is never impossible, regardless of how old you are. You can always engage in various physical activities and attain the benefits of exercising. If you\u2019re above 40 or just about to hit the big four-o, there are multiple exercises you can do to get in shape. However, before you go jumping and planking, you must get the go-ahead from your doctor.<\/span><span style=\"font-weight: 400;\">\r\n<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">With their permission, you can then start to consider which type of exercise is best for you. Workouts for men over 40 range from aerobic exercises and strength training to flexibility and balance exercises.\u00a0Your fitness level, existing health conditions, and fitness goals will influence the type of exercise you\u2019ll end up choosing. Therefore, in addition to speaking to your physician, you should also talk to a certified fitness instructor for more guidance.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll explore recommended workouts for men over 40 and their benefits. Read on to find out more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Pros and Cons of Exercising After 40<\/b><\/h2>\r\n<spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/","url":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/","name":"Workouts for Men over 40: Your Body Will Thank You Well into Retirement - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/workouts-for-men-over-40\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/cover-Workouts-for-Men-over-40.png","dateModified":"2025-10-10T17:48:59+00:00","description":"Looking for \u2605 WORKOUTS FOR MEN OVER 40 \u27a4? 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