Is it possible to be in shape when you are older than 40? YES, absolutely! With the right workout routine, exercises, nutrition and mindset you can be in the best shape of your life after 40. And this article will help you with that. It provides a free workout plan for men over 40 and includes the top 15 exercises that you need to be doing to get in shape!
This article explains:
Things in life change when you are getting older. Your hangovers after a night out are getting worse and there is always a part of your body that seems to hurt. But there are upsides as well: more life experience and wisdom than in your 20’s and 30’s.
But fact of the matter is that your body is changing as you get older. Therefore, you need to have a smarter and more ‘thought out’ approach when it comes to working out. You have to be more careful now compared to when you were 21.
What are some important physical differences between older and younger men that impact workout approach?
As you get older both your heart rate and target heart rate decrease, as the table below clearly shows:
Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum (source: heart.org, "Know Your Target Heart Rates for Exercise, Losing Weight and Health").
The numbers above are averages. Consult an expert to determine what your target heart rate is. Other factors such as stress and medication can impact your heart rate.
So what are the exact differences between a workout plan for men in their 20’s and 30’s and for men over 40?
(Source: jetts.co.au "7 stretches")
As stated above, you should include exercises with a large range of motion. These are so called compound exercises that target multiple muscles at the same time. Especially your biggest muscle groups (legs, chest and back) benefit from compound exercises. When performing compound exercises you target your smaller muscle groups (biceps, triceps, shoulders and abs) as well.
When you train your chest you target your triceps as well. They are both push exercises; the muscles are being trained when the weight is pushed away from your body. An effective push exercise is the bench press.
When you train your back you target your biceps as well. Both muscle groups are trained via pull exercises; the muscles are being trained when the weight is pulled towards your body. Deadlift and lat pulldown are effective back pull exercises.
After performing compound exercises with a large range of motion you can end your workout with some focus exercises for the smaller muscle groups, such as dumbbell curls (biceps), plank (abs), cable pushdown variations (triceps) and dumbbell press (shoulders).
This is an overview of 15 of the most effective exercises categorized per muscle group for men over 40:
2. Leg press
3. Hip thrust
4. Leg extension
5. Bench press
6. Dumbbell press
7. Machine fly
9. Cable row
10. Standing dumbbell curl
11. Seated hammer curl
12. Machine dip
13. 1-arm cable extension
14. Seated dumbbell press
15. Dumbbell front raise
You might be thinking ‘where are the exercises for my abdominals’? There are no focus exercises included for your abs. When you perform compound exercises like the squat, deadlift and bench press you are targeting your abs as well. Very efficient right?
Here is a free workout program that include some of the most effective exercises specially designed for men over 40 (based on a 3-day workout routine).
Download this workout plan here:
As stated above, it’s possible to make your 40’s your best decade ever. As long as you adopt the right approach. Putting together your own workout plan is possible but it requires a lot of in-depth knowledge. But to make your life easy, there are programs available that you can download and use straight away.
One of the most well-known workout program suppliers is Critical Bench. They are known for developing high quality programs which are among the best of the industry. And the last program they have developed is specifically aimed at men over 40 called "40 STRONG".
The 40 STRONG program has been specially developed to:
What separates the 40 STRONG program from all the other workout programs is that they developed it especially for men over 40. It focuses on your overall physical and mental health and how you can turn your 40s into your best decade ever.
As you have read above, the right workout approach is crucial to achieve results after your fortieth!
The 40 STRONG workout program has tailored the intensity of the workouts and the exercises
perfectly to your specific needs.
What I find particularly useful is all the (digital) material that they make available. There is extensive information about the theory and philosophy of the program. It's a step by step blueprint to guide you through every workout. The photo below shows you an example of one of the training day schedules:
You don’t have to develop your own workout plan or make your own training schedules, the people from critical bench provide you with everything. All you have to do is stick to the program and the results will come! They also give away a free book about nutrition that explains how you can build muscle and shed body fat without having to give up the foods you like!
This is what some of the men that have recently followed the program said about it:
"40 Strong is much more than a complete guide to getting a fit, strong body for guys over 40- it is a guide to living as a man should live. Do what it says and you will be shocked by how great you will look, feel and perform in very little time."
Author Trouble Spot Fat Loss
Click HERE to see more reviews.
The program promises that your body and mind transform in less than 60 days. Click HERE if you want to get more information about the 40 STRONG workout program.
A balanced and healthy diet is important at any age and especially when you are over 40. Certain minerals and vitamins become even more important because they prevent deceases, support your digestive system, strengthen your bones, control your cholesterol levels, keep your brain young and improve your vascular system.
Whole grains, beans, nuts, seeds, fruit, vegetables, oats and (sweet) potatoes are just a couple of examples of foods that need to be included in your diet. This is a list of important vitamins and minerals for men over 40 that of which you are probably not reaching your Recommended Daily Intake (RDI).
The list of foods presented above is not exhaustive, there are other products that contain important vitamins and minerals as well. If you want to know exactly what the best diet is for you personally consult a dietitian or other nutrition expert.
Taking in enough protein is important because protein contains amino acids. Amino acids act as building blocks for your body. They are essential in building and restoring muscle mass and strength. There are essential and non-essential amino acids. Your body can produce non-essential amino acids itself. The essential amino acids have to be taken in via your diet or a supplement.
In total there are 22 different types of amino acids of which 9 are essential. The 3 main essential amino acids are leucine, isoleucine and valine. These amino acids are called BCAAs: Branched Chain Amino Acids.
The most complete form of protein is whey protein. Whey proteins come in 3 different types: whey protein concentrate, whey protein isolate and whey protein hydrolyzate. The most pure form, and with that the best variant, is the hydrolyzate. Whey hydrolyzate consists for 99% out of pure proteins.
One of the biggest online supplement stores is bodybuilding.com. They sell every kind of whey protein that's out their on the market right now. See their entire offer for yourself: