If you have, I need to tell you that unless you’re a seasoned bodybuilder in your 20s or 30s, these routines won't have as much of an effect as full-body strength training.
Full body strength training helps us build the kind of body that makes us look like super-heroes to our kids, and keeps us easy on the eye to our wives or girlfriends.
It helps us increase lean muscle and build strength. Lean muscle tissue increases metabolism and in turn, helps us burn more fat.
It is so important, in our 40s, to do strength training exercises to maintain or increase our muscle mass.
The old adage of ‘use it or lose it’ could not be more apt for this subject.
Our lean muscle starts to deteriorate as we get into our 40s and the only way to stop the effect is to train our muscles.
Resistance exercises — whether that is bodyweight or with weights — are the way forward.
Full body strength training is best done using movements that cover multiple muscle groups.
Exercises like squats, deadlifts, clean and press, and pull-ups are the ones to go for.
As you progress, you can even combine these.
One of my favorite exercises is deadlift into clean and press. Get 15 of those bad boys out, and you’ll be pumped!
When it comes to workout routines for men over 40, this one covers all the bases.
Here's an example session for you to try out:
Warm-up: 5 minutes rower, skipping, cross-trainer, or similar
Legs: 3 x 10-12 squats (with a barbell or holding dumbbells/kettle-bells)
Back: 3 x 10-12 rows (with barbell or dumbbell)
Chest: 3 x 10-12 dumbbell chest press (safer than a barbell for us older guys)
Shoulders: 3 x 10-12 dumbbell shoulder press
Finisher: 2 x 12 reps dumbbell deadlifts (keep your back upright and core tight)
Cooldown: 5 minutes treadmill or similar
The last rep on each set should feel like the last one you can do. If you feel you could do two or more, then increase the weight.
If you don’t have access to weights, you can still do a great full-body strength workout using bodyweight exercises, like this one:
Warm-up: 5 minutes rower, skipping, cross-trainer, or similar
Legs: 3 x 45 seconds jump squats
Back: 3 x 10-12 pull-ups (or rows)
Chest: 3 x 15-25 push-ups
Shoulders: 3 x 15-25 incline push-ups (feet elevated)
Cooldown: 5 minutes walk outside
With bodyweight exercises, when you can complete the prescribed number of reps we recommend, either increase the number of reps or add weight (holding a dumbbell between your feet for pull-ups).
This 40-minute, full-body workout is great for strength training and optimizes your time with a superset workout plan!
