Workout Plans for Men Over 40

So, you woke up one day and decided you are unhappy with your current health. Not only do you want to look better, but you’d also like to feel better too! 

Popular workout routines and fad diets come and go, leaving you with the question, “What really works, how can I make a PERMANENT healthy lifestyle change?”

It’s great to set short term goals, but it is even more beneficial to your overall health to set realistic, achievable long-term goals. 

If you want to improve your overall health, lower your blood pressure, avoid diabetes, shed some excess fat that has ultimately been slowing you down—it’s time for a permanent lifestyle change. 

A Realistic Workout Plan 

When plotting a workout plan, think about your long-term goals and target areas. For men over 40, it is recommended to workout at least 30 minutes per day. If you feel that 30 minutes is too long, there are other options depending on the intensity of the workouts. Some workouts can last as long as 10 to 15 minutes a day but be higher in intensity. It truly depends on what you are most comfortable with. 

Before you get started on deciphering what the best option is for you, you should check in with your general practitioner to see what they  recommend is best for you based on your current health. 

Beginners Workout Guide for Men Over 40

For men over 40, or men trying to get in shape at any age, it’s best to start off with a beginner’s workout guide  then progress from there. 

Experts recommend getting at least thirty minutes of exercise per day. If you find yourself in a time crunch, go for the seven minute workout that includes ten high-intensity exercises for 30 seconds each, with 10 seconds of rest in between. 

What’s great about these exercises is the fact that you can do them at home without any special workout machinery required. These workouts include 30-second rounds of the following:

  • Planks
  • Jumping jacks
  • Push-ups
  • Sit ups
  • Squats
  • Leg lunges
  • Side plank
  • Wall sit
  • Triceps dip using chair
  • High knees running in place

Repeat these exercises in two to three sets of intervals. Not only are these workouts quick and easy to do, they also do not require a gym membership. 

Total Body Workouts 

Some of the most beneficial workouts can be done without weights, especially if you are using your own bodyweight in the workout. 

Prone Planks - A total body workout,toning your arms, legs, glutes, and abdominals. Try this workout 2 to 3 times a week.  

Squats - One of the best workouts around for total body fitness. Make sure your posture meets the gold standard in this workout; you wouldn’t  want to injure yourself by doing squats  incorrectly. 

Bench Press - 3 sets of 8 reps is recommended to incorporate in your workout plan. This exercise will work out your chest, shoulders, and triceps. If this workout is too intense for you, or if you have suffered from a previous injury and it is not recommended for you to try, there’s an alternative. You can dry the dumbbell press, which is less intense. 

Bent Over Barbell Rows - Again, posture is imperative when attempting this workout, to avoid injury. This workout will improve joint health and help to avoid bodily injuries. 

Disclaimer: Learning the appropriate techniques and postures is imperative to learning prior to attempting any of these workouts. 

Cardio Fitness 

Cardio and endurance workouts can effectively improve overall heart health. Incorporating aerobics into your workout plan can efficiently improve your lungs, as the oxygen can flow through your blood vessels more effectively transporting the oxygen you need throughout your body. Cardio activity includes, but is not limited to, dancing, power walking, hiking, jogging, running,and even cleaning your house if it gets your heart rate going.  

More vigorous cardio includes running up and down a flight of stairs or using the stairmaster at the gym for 30 minutes or more. You can also try high intensity intervals of cardio, like sprints, running in place, jumping jacks, or jumping rope. 

Strength and Core Muscle Training 

Strength training -  Can be as intense as you need it to meet your long-term goals. If you are a beginner, it might be in your best interest to start with dumbbell weights of 5, 8 or 10 pounds. If that becomes too easy you can graduate to 20 pounds, then 30, then 50, etc. 

Core Exercises - Your pelvis, abdomen, and lower back are known as your core muscles. Core strength contributes to a well-rounded fitness routine. For most, the core may be the most challenging part of the body to whip into shape. 

Flexibility and stretching - Getting in a good stretch is important before and after any workout, whether it’s strength training, core exercises, or intense cardio etc. This exercise can improve your joints and posture. Especially if you have a sedentary work life, you are probably slouching more than you know.

Additional Tips for Staying Healthy

Avoid Fad Diets 

Fad diets can seem great, promising to help you slim down in usually just a few week’s time. Unfortunately, this is rarely what takes place. 

Fad diets can cause nutritional deficiencies as you eliminate certain foods that your body actually needs to function, especially as you begin to workout more than before. 

These programs are usually just not sustainable for holistic health, and typically won’t do much more for you than make you a little hungrier than usual. 

What works a lot better is figuring out what kind of healthy foods you do enjoy, and working to put together recipes and meals that give you the nutrients you need without sacrificing flavor. 

Once you find a routine and healthy diet that makes you feel good instead of feeling tortured or deprived, you will reap the benefits of this feeling and will want to commit to it for a lifetime. 

Cut Down or Cut Out the Alcohol 

It’s important to cut down on drinking — alcohol doesn’t really have any benefit for your health, and while a lot of people enjoy the occasional drink, anything more than that can work to cancel out all those workouts you’re doing. 

Lowering your alcohol consumption can help you get closer to these goals by lowering the triglycerides that partially make up that beer gut or belly. 

Final Thoughts 

The benefits of these exercises include shedding pounds, strengthening your heart rate, improving lung capacity, improving your mood, boosting your energy levels, and getting better sleep, among just holistically benefiting your overall health. 

If you find yourself stumped on where to begin, don’t be intimidated to ask for guidance. If you are looking for a personalized workout, seek out a personal trainer’s advice. Ask your general practitioner if certain diets and workout plans are right for you. 



Fitness training: Elements of a well-rounded routine | Mayo Clinic 

Fit After 40: Guys, Learn How to Get Back to Fitness Basics | Texas Health 

Getting Fit Over 40: The 7 Best Workout Routines for Beginners | Life Hack 

Staying Away from Fad Diets | Eat Right