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Resistance band workouts for men are a great way to improve your strength and fitness wherever you are. Even if you normally use free weights, resistance bands are a nice way to add variety to your workouts and target your muscles from all angles.

Some men are surprised how much they can build and tone their muscles by simply adding resistance band workouts.

Even without heavy weights, you can still add muscle mass with increased reps and higher tension bands.

It’s about having a great workout plan drawn up that targets your muscles to induce fatigue.

Research has shown that workouts with resistance bands provide a great training stimulus for muscle activation (1). When done correctly, you can even obtain similar muscle strength gains to free weight exercises (2).

Get A Whole Different Workout

While free weights give you a great workout, resistance bands work your muscles in a whole different way. The tension changes as you perform each exercise, which allows you to target your muscles differently and really work the smaller stabilizing muscles.

Workout At Home Or On The Road

Resistance bands are great because you can get a workout in from just about anywhere.

While you always have the option to use resistance bands at the gym, you can also purchase your own resistance bands as well.

These are great if you need to work out from home, or even when traveling. That means you never have an excuse not to get in a killer strength training workout.

Full Body Resistance Band Workouts For Men

You can really challenge your body with a number of different resistance band exercises.

If you are new to these workouts, start out with lighter bands and simpler moves. Then progressively work your way up to more demanding workouts.

These workouts will utilize resistance bands with handles and looped resistance bands.

For each of these plans, you should always start with a short warm-up to get your heart rate up and muscles primed for the workout ahead. This will help you avoid injury and will improve your performance in the workouts.

Warm up with 5-10 minutes of light cardio, followed by dynamic stretching that targets both the upper and lower body.

Dynamic Stretching Prior to Resistance Band Workouts

• • Arm Circles:

Hold your arms out to the sides at shoulder height. Make small circles forward for 10 reps, then backwards for 10 reps. Repeat with larger circles.

• • Shoulder Shrugs:

Bring your shoulder up towards your ears and rotate forward and back around. Repeat for 10 reps, then repeat in the reverse direction.

• • Knee Hugs to Lunge:

Stand upright and raise your right knee to your chest and pull it toward you. Release your leg back down then bring your left knee and pull it into your chest. Repeat for 10-12 reps.

• • Leg Swings:

Swing your right leg in front of you, then behind you, like a pendulum. Repeat for 10 to 12 reps, then switch to the left side.

Beginner Resistance Band Workouts:

These are all fairly basic moves to help get you acquainted with using resistance bands. Start with the lightest band, but if you find this is too easy, move up to the next level of tension.

• • Front Raise:

Loop a resistance band under your feet and hold one end in each hand. Raise your arms straight in front of you until they’re parallel to the floor at about shoulder height.

Pause briefly, then lower back down. Repeat for three sets of 10-12 reps.

• • Chest Press:

This resistance band exercise can be done either on a bench or lying on the ground. Place a resistance band underneath your shoulders or looped under the legs of a bench.

The band should be taut. Hold both handles and extend both of your arms up until they're straight. Then lower back to starting position. Complete three sets of 8-10 reps.

• • Standing Bicep Curls:

Loop the resistance bands under your feet while holding a handle in each hand. Curl the bands up while keeping your elbows close to your sides.

Pause at the top then slowly lower back down. Complete three sets of 10-12 reps.

• • Side Step with Squat:

You will need a looped resistance band for this exercise. Loop a resistance band around your thighs just above your knees with your feet shoulder-width apart.

Step to the right with your right foot while you simultaneously come down into a squat position. Pause then stand back up.

Then perform the same movement to the left side. Continue alternating sides until you have completed 6-8 reps to each side. Complete three sets total.

• • Standing Bent Over Rows:

Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand.

Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.

Bend your elbows to pull the band toward your chest, keeping your elbows close to your body.

Then straighten your arms and lower back down. Complete 8-10 reps for three sets.

• • Standing Torso Twist:

Loop a resistance band to something sturdy to the side of you. Stand to the right of it, feet shoulder-width apart, and grab onto the free end of the band with both hands.

Hold it in front of your body. Pull the band across your body to your right. Twist your torso as you pull. Then slowly bring the band back to the starting position.

Perform 8-10 reps to the right, then switch sides and repeat. Complete three sets total.

Intermediate Resistance Band Workouts:

• • Lateral Raise:

Loop a resistance band under your feet standing shoulder-width apart. Grip each handle with your arms down at your sides and palms facing in.

Raise your arms straight out to the sides to shoulder level. Slowly lower back down. Go for three sets of 8–10 reps.

• • Resistance Band Chest Fly:

Loop a resistance band with handles onto something secure behind you. This could be a sturdy hook on a wall or a squat rack at the gym.

Grab onto each handle and hold your arms straight out to the sides with your palms facing forward. Stand far enough forward that there's tension in the band.

Then slowly pull the band to bring the handles in front of your body. Try to keep your arms straight with just a slight bend in the elbows.

Then, slowly return your arms back out to the sides. Perform three sets of 8-10 reps.

• • Incline Bicep Curls:

Loop a resistance band under a bench set at a 45° angle. Lay back on the bench and grasp a handle in each hand.

Keeping your upper arms still, bend at the elbow to bring the bands up to your shoulders. Pause, then lower the bands back down. Aim for three sets of 8-10 reps.

• • Squat to Shoulder Press:

Stand on a resistance band with your feet shoulder width apart. Hold a handle in each hand at shoulder height with your palms facing away from you.

Move your body down into a squat while keeping the handles at your shoulders.

As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders. Extend your legs at the same rate you extend your arms.

Lower your arms back down to your shoulders. Repeat 8-10 reps for three sets total.

• • Supermans with Band Pulls:

Lay on your stomach with your arms extended straight in front of you while holding a resistance band stretched between both hands.

Squeeze your glutes and lower back to raise your arms and chest off the floor.

Mimic a pullup motion by squeezing your shoulder blades together to pull the resistance band back over your head.

Extend your arms out again to complete one rep. Aim for 3 sets of 8-10 reps.

• • Kneeling Wood Choppers:

Anchor a resistance band to a sturdy support. Kneel down with your right side toward the support. Grab the end of the band with your arms stretched out overhead.

Pull the band down and across your body to the front of your knees while rotating your right hip. Slowly return to the starting position.

Repeat for 8–10 reps on each side for three sets.

Advanced Resistance Band Workouts:

• • Push Up to Front Arm Raise:

Loop a resistance band around the soles of your feet and hold the handles in each hand while in a push up position. Bend your elbows to lower down into a push up.

Push your arms back up, and at the top of the push up raise your right arm until it is parallel to the floor.

You will have to slightly shift your weight to the left, however try to keep your back as straight as possible.

Lower your arm back down to the floor and perform another push up. Once at the top then raise your left arm into the air and lower back down.

Continue the push-ups and alternating arm raises until you complete 5-6 on each side.

• • Curl to Reverse Lunge to Row:

Stand on top of a resistance band while grasping the handles in front of you with palms facing up. Curl the bands up to your shoulders.

Lower the bands down, then step back with your left foot into a lunge. Stand back up on top of the resistance band.

Then hinge forward at your hips and bend your elbows to pull the band toward your chest, keeping your elbows close to your body.

Then straighten your arms and lower back down. Repeat the curl, lunge, row for 6-8 reps with the left leg.

Then repeat lunging back with the right leg for 6-8 reps. Perform three sets total.

• • Walking Squats With Resistance Bands:

Start in a squat position with a looped resistance band around your thighs, just above your knees. If you have to come up slightly to a half squat that is fine too.

Step diagonally and to the right with your right leg while remaining in the squat position.

Bring your left leg next to your right leg, then step diagonally to the left with your left leg.

Take 8–10 steps forward, alternating left and right, then turn around and walk back to where you started. Repeat this for a total of three sets.

• • Plank Tricep Kickbacks:

Attach a resistance band to a sturdy anchor point at about knee height.

Start in a forearm plank position in front of the anchor, holding the end of the band in your right hand, keeping your elbow high.

Squeeze your tricep to pull the band back, forming a straight line with your arm, like you would do with a dumbbell kickback.

Then bring the band back to the starting position. Repeat 8-10 reps on the right, then switch to the left arm. Aim for three sets.

• • High to Low Woodchoppers:

Secure a resistance band a few feet above your head. Stand to the right of the band.

With your feet hip-width apart, rotate your torso slightly to the left and grab the handles with both hands so that your arms are straight and above your left shoulder.

Pull the handles across your body to the outside of your right knee. Pause, then slowly return to start. Do 12 to 15 total reps, then switch sides and repeat. Aim for three sets.

Get Started Today

There are so many options to help you achieve high levels of fitness.

Resistance bands are one of the many tools that can be used to help you tone your muscles and increase lean body mass.

And… since resistance bands can be used practically anywhere, there is never an excuse to miss a workout!

The Fit Father Project

The workout and dietary programs developed by the Fit Father Project have helped hundreds of men reach their full fitness potential.

If you’re looking for some great dumbbell workouts in addition to the resistance band moves above, the FF30X is also an excellent fitness program to keep you motivated in your quest for continued health.

Not only will you get planned workouts and dietary advice, but you will be part of a community of other men with similar health aspirations.

This will continue to keep you focused and accountable to your goals.

So get started today with the Fit Father Project and the resistance band workouts above, and get that body you have always dreamed of!

Your new friend & health coach,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long-distance running, competing in Ironman triathlons.

References:

1) Aboodarda, S. J., Hamid, M. S. A., Che Muhamed, A. M., Ibrahim, F., & Thompson, M. (2013). Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight exercises. European Journal of Sport Science, 13(2), 155-163.

2) Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. The Journal of Strength & Conditioning Research, 29(1), 246-253.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on resistance band workouts for men.

High blood pressure is a common health issue that is often under-diagnosed. Taking steps to lower your blood pressure, especially your diastolic blood pressure, is essential for maintaining a healthy lifestyle.

High blood pressure, or hypertension, is a chronic disease that can sometimes go unrecognized for years.

There often aren’t signs in the early stages but catching high blood pressure early on is crucial in order to reverse the course and improve your health.

The Fit Father Project helps hundreds of men improve their health and decrease their risk of chronic diseases every day.

This includes teaching men how to lower diastolic blood pressure through diet, exercise, and health advice.

What is Blood Pressure Anyway?

To start, it is important to understand exactly what high blood pressure is, and how it affects your body.

I’m sure you’ve had your blood pressure taken at the doctor’s office and they’ve given you a reading.

This includes a top number (Systolic) and bottom number (Diastolic).

Systolic Blood Pressure

The top number is known as “systolic blood pressure.” This is the pressure that is exerted against the walls of your blood vessels when your heart beats.

It is basically the pressure that your heart has to push against to move blood through your body.

Diastolic Blood Pressure

The bottom number is known as “diastolic blood pressure.” This is the pressure exerted against the blood vessel walls in between beats.

It essentially measures how elastic your arteries are as they recoil during rest after a heartbeat.

So What’s Normal?

The American Heart Association categorizes blood pressure into five categories (1).

• Normal: Blood pressure less than 120/80
• Elevated: Blood pressure between 120-129/80
• Stage 1 Hypertension: Blood pressure 120-139/80-89
• Stage 2 Hypertension: Blood pressure greater than 140/greater than 90
• Hypertensive Crisis: Blood pressure greater than 180/greater than 120

You can see by these definitions that in fact, a high diastolic blood pressure puts you into stage 1 hypertension before a high systolic blood pressure.

While both numbers are extremely important to monitor, diastolic blood pressure has been gaining more recognition in healthcare lately.

Risks of High Blood Pressure

High blood pressure is often referred to as “the silent killer” because you can walk around with high blood pressure and not have any symptoms.

But if this continues to go untreated it can wreak havoc on your body.

High blood pressure can lead to serious complications.

Stroke, heart attack, kidney disease, eye complications, peripheral artery disease, and vascular dementia are all related to high blood pressure.

And hypertension can worsen any underlying cardiovascular disease. Obviously this is not a disease to take lightly.

Causes of High Diastolic Blood Pressure

High blood pressure is multifactorial. You may have a predisposition to high blood pressure based on your family history or genetic make-up.

Certain factors, such as age, race, and sex all play a role in developing high blood pressure.

For example, older age causes blood pressure to rise as arteries stiffen. Certain races, like African Americans, tend to develop high blood pressure earlier in life.

Women tend to develop high blood pressure later in life than men.

Obviously you cannot change things like your age or family history, but environmental, or external factors play a large role in hypertension.

What Can Help Me Lower Diastolic Blood Pressure?

• • Control your Weight

Obesity is strongly correlated with hypertension.

Weight gain, especially when associated with increased visceral fat, is a major cause of high blood pressure.

Being overweight or obese accounts for up to 65% to 75% of the risk for high blood pressure (2).

Numerous studies show the benefits of weight loss on blood pressure reduction.

For example, one meta-analysis of 25 randomized, controlled studies found that a weight reduction of 5 kg helped to decrease both systolic and diastolic blood pressure (3).

• • Make Good Nutrition Choices

Dietary choices play a huge role in hypertension.  This weight loss can be accomplished through either diet, exercise, or both.

Clearly, a high-calorie diet will lead to weight gain, which is strongly correlated with high blood pressure.

But it is not just the amount of food eaten, but also the food choices that are important.

High sodium intake is a major cause of high blood pressure. Decreasing sodium intake can lower blood pressure substantially.

This is especially true when coupled with healthy eating habits, such as the DASH diet (4).

The DASH diet (Dietary Approaches to Stop Hypertension) is a great place to start when looking for nutritional guidance.

The great thing about the DASH diet is that it isn’t really a “diet” but rather a lifestyle change.

It is about choosing a diet rich in vegetables, fruits, lean protein, and low-fat dairy products.

By combining this with a sodium intake of less than 100 mmol a day (about one teaspoon), you can greatly reduce both your systolic and diastolic blood pressure.

Another great place to look for nutritional guidance is the Fit Father Project.

They offer an excellent FREE one-day meal plan that is perfect for busy men over 40.

This will give great dietary insight into weight loss, which will also help you succeed in decreasing your diastolic blood pressure.

• • Take More Physical Activity

Being physically inactive is also closely tied to high diastolic blood pressure.

Not only have studies found that being physically active can decrease blood pressure, but a meta-analysis also concluded that the more you exercise, the more benefits you will have.

Overall, the study found that the health benefits of being physically active can be achieved not only at the minimum recommended levels of activity (<150 minutes a week).

There continue to be additional decreases in the risk for high blood by exercising beyond this minimum level (5).

Basically, this is telling you that the more you exercise, the better!

This includes both cardiovascular and strength training.

The Fit Father Project has some great exercises included in their FREE 24-minute workout.

This free program offers you great weight loss and muscle building workouts.

Plus it also gives you advice on combining workouts and healthy eating.

This will further help you decrease your blood pressure and maintain a fit and healthy lifestyle.

• • Get Adequate Sleep

An overlooked factor that can raise blood pressure is inadequate sleep. It is known that sleep deprivation can raise blood pressure.

A large study found that sleep duration less than 7-8  hours a night is associated with an increased prevalence of hypertension.

This was especially true when participants had less than 6 hours of sleep per night (6).

If you are chronically getting less than 7 hours of sleep you are putting yourself at a higher risk for hypertension.

When this is combined with other factors, such as poor diet and excess weight, the risk is magnified.

Therefore sleep needs to be prioritized just as much as any other aspect of health and fitness when trying to lower diastolic blood pressure.

• • Decrease Stress

We all know that stressful situations can raise blood pressure in the short term, but there are also long term effects of chronic stress.

Using strategies to manage your stress will help you improve your health overall, and may help lower your blood pressure as well.

Yoga and meditation are two modalities that can to help lower stress levels.

Meditation and relaxation techniques have been shown to create small, yet beneficial, decreases in blood pressure (7).

Any type of exercise can help decrease stress. Adequate sleep, breathing techniques, and talk therapy are also useful in managing stress.

Always remember that if stress has become overwhelming that this is something that should always be discussed with your physician.

• • Take Helpful Supplements

Cacao

Supplementing with cacao powder, or other cacao products can help lower your blood pressure because of it's high level of (-)-epicatechin.

(-)-Epicatechin increases the production of nitric oxide, which is proven to widen blood vessels and improve blood flow.

You can get (-)-epicatechin in your diet via certain supplements, or you could take the easy (and far more delicious) route of consuming dark chocolate or cacao powder.

26-40g (or around 200 calories) of dark chocolate or dark chocolate products (over 75% cocoa) contains enough (-)-epicatechin to help lower diastolic BP.

Cacao powder is a key ingredient in one of our favorite breakfast shakes. You can find the full recipe in our FREE 1-Day Meal Plan!

Whey Protein

First off, whey protein isn't just for bodybuilders. There is still a misconception that drinking whey protein shakes is only for muscle-heads.

In fact, protein shakes are an amazing way for anyone to make sure they are getting their optimal protein intake without too much fuss.

As well as helping to support and build muscle, studies have shown that whey protein can help to lower blood pressure, cholesterol and triacylglycerol levels. (8)

As cacao powder, above, whey protein is a staple ingredient in many of our protein shake recipes. The benefits are too good to miss!

Magnesium

The reason to supplement with Magnesium is that deficiency, especially in western diets, is extremely common.

Being deficient in magnesium is actually a cause of increased blood pressure, so this supplement is actually preventative, rather than a cure.

You can improve your magnesium levels by following a healthy diet, filled with leafy greens, nuts and seeds, but supplementation can aid in any shortfall.

The standard dosage for magnesium supplementation is 200-400mg per day and should be taken with food.

Hibiscus Tea

Hibiscus tea is generally made from the herb Hibiscus Sabdariffa, and has been proven to help lower both systolic and diastolic blood pressure.

The general theory behind this is similar to that of Cacao, in that it increases the production of nitric oxide within your body.

This increased production helps to widen blood vessels and improve blood flow, thus lowering your blood pressure.

The recommended MAXIMUM dosage would be 1 cup in the morning, or 2 cups per day, spaced 8 hours apart.

Fish Oil

Fish oil supplementation has many effects on your body, particularly when it comes to inflammation and cognitive function.

Among these many effects is the reduction of both systolic and diastolic blood pressure.

A study conducted at Sheffield University, in the UK, concluded that supplementing with Fish Oil proved significantly beneficial for those with hypertension. (9)

Aged Garlic Extract

Garlic supplementation has multiple benefits, just like most of the supplements suggested here, especially based around inflammation.

Using aged garlic is more down to the ‘low odour' effect when compared to fresh garlic.

Although using garlic in your diet would serve the purpose of ingesting a beneficial dosage, everyday usage is not likely for most households. This is where the use of supplements comes in.

Studies have proven significantly positive results in lowering systolic and diastolic blood pressure. (10)

Lower Your Diastolic Blood Pressure With Lifestyle Changes

More than likely if you have been diagnosed with high blood pressure you are also on medications for this.

This does not mean that you should count on these medications to solve all your blood pressure issues.

Not only will the lifestyle changes mentioned above help lower your blood pressure, but they will also increase your health overall.

Plus, if you are able to manage your blood pressure through lifestyle changes, there is the possibility of not needing anti-hypertensive medications in the future.

The Fit Father Project

The Fit Father Project helps hundreds of people improve their health and fitness.

These men not only lost weight and gained muscle but develop an overall plan for a continued healthy way of living.

This means decreasing the risk of chronic diseases, such as high blood pressure, diabetes, and cardiovascular disease.

For a comprehensive plan on exercise, nutrition, and health, check out FF30X.

This 30-day program is specifically designed for busy men over 40 looking to improve their quality of life through fitness.

Through the dietary advice and exercise plans offered through FF30X, you can decrease your blood pressure and risk for chronic disease.

Decrease Your Blood Pressure And Increase Your Quality of Life

There are so many factors that go into health and fitness.

While diet and exercise are at the forefront, it is important to look at all aspects of your life in order to lead a well-balanced life.

As you get older, the risk of chronic diseases, including high blood pressure, increase. Taking a proactive approach to minimizing these risks is crucial.

By taking a comprehensive look at your health, including sleep, exercise, diet, and stress management, you will be able to improve your fitness and decrease your risk for chronic diseases.

So get started today with the tips above and the guidance from Fit Father Project, learn how to lower diastolic blood pressure and continue to lead a fit and healthy life.

Your new friend & health coach,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long-distance running, competing in Ironman triathlons.

References

1)The Facts About High Blood Pressure. (2017, Nov 30). Retrieved from: https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure

2)Hall, J. E., do Carmo, J. M., da Silva, A. A., Wang, Z., & Hall, M. E. (2015). Obesity-induced hypertension: interaction of neurohumoral and renal mechanisms. Circulation research, 116(6), 991-1006.

3)Neter JE, Stam BE, Kok FJ, Grobbee DE, Geleijnse JM. Influence of weight reduction on blood pressure: a meta-analysis of randomized controlled trials. Hypertension. 2003;42:878–84

4)Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D., … & Karanja, N. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England journal of medicine, 344(1), 3-10.

5)Liu, X., Zhang, D., Liu, Y., Sun, X., Han, C., Wang, B., … & Hu, D. (2017). Dose–response association between physical activity and incident hypertension: a systematic review and meta-analysis of cohort studies. Hypertension, 69(5), 813-820.

6)Daniel J. Gottlieb, Susan Redline, F. Javier Nieto, Carol M. Baldwin, Anne B. Newman, Helaine E. Resnick, Naresh M. Punjabi, Association of Usual Sleep Duration With Hypertension: The Sleep Heart Health Study, Sleep, Volume 29, Issue 8, August 2006, Pages 1009–1014,

7)Goldstein, C. M., Josephson, R., Xie, S., & Hughes, J. W. (2012). Current perspectives on the use of meditation to reduce blood pressure. International journal of hypertension, 2012, 578397. doi:10.1155/2012/578397

8)Ágnes A Fekete, Carlotta Giromini, Yianna Chatzidiakou, D Ian Givens, Julie A Lovegrove
The American Journal of Clinical Nutrition, Volume 104, Issue 6, December 2016, Pages 1534–1544, https://doi.org/10.3945/ajcn.116.137919

9)Campbell F1, Dickinson HO, Critchley JA, Ford GA, Bradburn M.
A systematic review of fish-oil supplements for the prevention and treatment of hypertension.
Eur J Prev Cardiol. 2013 Feb;20(1):107-20. doi: 10.1177/2047487312437056. Epub 2012 Jan 30.

10)Karin Ried, Nikolaj Travica, and Avni Sali
The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensives: the AGE at Heart trial
Integr Blood Press Control. 2016; 9: 9–21. Published online 2016 Jan 27. doi: 10.2147/IBPC.S93335

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lower diastolic blood pressure.

By incorporating regular workouts for men over 50 into your life, you never have to “get old”. Many people associate aging with negative connotations. You know the usual: achy joints, moving around slower, putting on extra weight.

But, there is a great quote by George Burns that puts this all into perspective:

And really, that’s the truth. Time moves on no matter how hard we would love to slow it down. But that doesn’t mean you can’t be in the best shape of your life at a later age.

The trick is utilizing exercises that are specially designed for men over 50 to stay muscular, toned, and in great cardiovascular shape.

How Can The Fit Father Project Help?

The Fit Father Project was designed for men as they enter the second half of their life. There is the misconception that older age means you have to accept weight gain, muscle loss, and feeling worn down on a daily basis.

In reality, these can be your best years!

The experts at the Fit Father Project have designed programs to help men achieve high levels of health and fitness at any age.

…even if you've never worked out a single day in entire your life.

For example, the free 24-minute workout program is a great place to start if you are looking to boost your metabolism with a new fitness routine.

This program will introduce you to new habits that can turn your body into a calorie and fat-burning machine.

As men get older, sometimes a new approach to fitness is the best way to achieve amazing results, just like these guys!

Increase Lean Body Mass and Metabolic Rate

As men age, lean body mass levels lower (known as sarcopenia) and testosterone levels tend to decline. This means that it is crucial to incorporate specific workouts for men over 50 that will help increase muscle mass and keep your metabolic rate high.

Research has shown that resistance training increases skeletal muscle mass and the body’s ability to produce steroid producing hormones as men age (1).

This, in turn, will allow you to increase strength gains and burn fat.

Strength training is important for men over 50 for several other reasons. Obviously, having rippling muscles and a great body is one benefit.

But strength training in men over 50 will also increase your ability to perform everyday activities and decrease your risk of injury.

Strength Workouts for Men Over 50

The 5 strength training moves listed below are exercises that all men over 50 should be doing if they want to see fitness gains.

Each move focuses on a different muscle group. Therefore, together these exercises can be part of a full-body workout for men over 50.

• • Barbell Squats:

Place a barbell on a squat rack at about shoulder height. Let the bar rest on your upper back with your hands grasping the bar at about shoulder width.

Your feet should be at about shoulder-width with your toes turned out slightly. Squat as low as you can without losing the arch in your lower back.

For some people, this may mean your thighs are parallel to the ground. However, if you can’t go down that far don’t push it!

Having poor form or pushing beyond your limits will only increase your risk for injury.

• • Standard Barbell Bench Press:

Grasp the barbell just outside shoulder width and arch your back slightly so that there is a small space between your lower back and the bench.

Lower the bar to your sternum while bending your elbows to about 45 degrees. After the bar touches your chest, press the bar back up while pushing your feet into the ground.

*The video below shows the dumbbell version, but the movement is the same with barbells.

• • Deadlifts:

Stand with your feet hip-width apart and mid-foot under the barbell. Hinge forward at your hips and grasp the bar with your hands just outside of your knees.

Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.

Then drive your heels into the floor and pull the bar up along your shins by using your legs until you’re standing with your hips fully extended.

Then return the bar to the floor by moving your hips back while bending your legs and lowering the bar.

• • Bent Over Rows:

Hold a barbell with an overhand grip at shoulder width and let it hang in front of your thighs.

Hinge at the hips and bring your torso forward and down until it is nearly parallel to the floor. Bend your knees slightly.

Squeeze your shoulder blades together and pull the bar towards your abdomen, then slowly lower back down.

• • Standing Arnold Press:

Stand with your feet about shoulder-width apart.

Hold a pair of dumbbells at shoulder height and turn them so that your palms are facing towards you with the weights in front of your shoulders.

Slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward and away from your body.

Once your arms are fully extended begin lowering the dumbbells back down to the starting position – twisting at the wrist until your palms are facing your body once again.

This shoulder exercise is excellent because it hits the anterior, posterior, and lateral parts of your deltoids. Doing this exercise while standing will also force you to engage your core.

However, if you have low back issues you should do this exercise seated on a bench with back support.

Form First

For these workouts for men over 50, it's important to start with lower weights. The goal when you are just beginning is to focus on form and really nail the technique.

If you have poor form, not only do you increase your risk for injury, but you also don’t get the full muscle-building effect of the exercise.

For example, with the bench press or deadlift, you can just start with the barbell first without any added weight plates.

Once you have perfected the form and feel the full range of motion of the movement, you can then slowly add weight.

Up the Intensity

Aim for 3-4 sets of 8-10 reps for each exercise. If you find that you are finishing off the 10 reps without much effort, then you know it is time to increase the weight.

You should feel the burn on the last two reps.

On the other hand, if you feel that you have to compromise form to get those last reps, you need to decrease the weight.

Cardio Workouts For Men Over 50

It’s clear that strength training is crucial for men over 50 to build muscles and burn calories. But that doesn’t mean that cardiovascular training should be ignored.

Research has shown that even periods of light physical activity can improve health outcomes in older men (2).

In addition, combining strength and endurance training seems to be more beneficial for optimizing body composition and improving physical fitness (3).

For example, you can try incorporating this fun treadmill workout once a week. Yes, I did put the words treadmill and fun in the same sentence.

While just running can be a monotonous task, this workout alters the intensity and incline throughout to keep you challenged so that you don’t become bored.

• • Treadmill Workouts for Men Over 50

• Warm-Up: Start with a light walk or slow jog on the treadmill. This will be at about 4-5 mph depending on your current level of fitness.
• 0-2 minutes: Run at an easy pace, slightly above your warm-up speed, around 6-7 mph and 0% incline.
• 2-4 minutes: Keep the pace the same, but increase the incline to 2%.
• 4-6 minutes: Now drop the incline back to 0%, and increase the speed to 7-8 mph.
• 6-8 minutes: Keep the same speed and increase the incline to 5%.
• 8-9:30 minutes: Decrease the speed to 6-7 mph and the incline to 2%.
• Final 30 seconds: Increase speed to your full out sprint and keep the incline at 2%.

After the full out sprint, walk or jog slowly for 60 seconds, then repeat.

Finish up with a five-minute cool-down jog.

This quick treadmill workout will improve your stamina and cardiovascular health.

It will also challenge you and keep you engaged through the different intensities throughout the workout.

• • Beginner HIIT Workouts For Men Over 50

Another great calorie burner is high-intensity interval training. For the beginner, you want to choose moves that aren’t too taxing on the joints.

Here is a great intro HIIT workout that can be added into your weekly schedule:

Warm-Up: 5 minutes of light Jogging

Main Workout:

• 30 second of jumping jacks, 30 seconds rest
• 30 seconds of jump squats, 30 seconds rest
• 30 seconds of high knees, 30 seconds rest
• 30 seconds of burpees, 30 seconds rest
• 30 seconds jump rope, 30 seconds rest

• Rest 60 seconds, then repeat the circuit 2 more times

• Cool down with a light 5-minute jog

Pick What You Enjoy!

Now, remember, these are just a couple of examples of cardio workouts that you can plug into your weekly fitness schedule. Try to incorporate 1-2 days of cardio during the week.

This is important for men over 50 to improve and maintain endurance and stamina.

Your workouts should be something you enjoy and that will keep you motivated.

So if you prefer swimming, biking, pilates, or any other type of group class, by all means, do that!

Anything that gets the heart pumping and the body moving for about 30 minutes will do wonders for your fitness.

The Dreaded Plateau

When you first start these workouts for men over 50, you will likely notice some quick returns.

By incorporating strength training, cardiovascular workouts, and a good nutrition plan you will start to shed weight and see improvements in how your body looks and feels.

However, at some point, you will find that it becomes harder and harder to lose weight. This is known as the plateau, and no one is immune to it.

Tips To Overcome Plateau

When you first start losing weight, a lot of this will be fat mass, however, some will be muscle mass as well.

If you are not incorporating enough strength training and your muscle mass is dropping, this will also slow your metabolism.

If you find this is the case, increase your resistance workouts and cut back a bit on the cardio.

You Are What You Eat!

Another thing to look at is your diet. You might be eating more calories than you think!

Make sure you are keeping track of the food you eat throughout the day and track your ratio of protein, carbohydrates, and fats.

On the other hand, sometimes the opposite is true. As counterintuitive as it sounds, you may not be eating enough!

If your calorie intake is too low to match your activity level, you will lose lean muscle mass. This, as already noted, will lower your metabolic rate and decrease your calorie-burning potential.

A slight tweak in your nutrition plan may be needed if you’ve found you have hit the weight loss plateau.

Something else to consider if you think you have hit the weight loss plateau: Are you at your ideal weight? Maybe you have reached a weight that is healthy for you.

Now the goal is to maintain this weight while continuing to improve your strength and fitness.

Mix It Up!

If you are at your goal weight but feel you have hit a roadblock in terms of achieving better cardiovascular or strength gains, then it may be time to mix up your routine.

Doing the same types of workouts every week can get boring. So try something new!

You may want to join a new class at a gym or start a social running or biking group. Perhaps you do the same workouts with dumbbells and weights every day.

Try using resistance bands or TRX bands to add some variety to your exercises.

It’s Never Too Late To Start

No matter what your age, high levels of health and fitness can always be achieved and maintained.

Resistance exercises, endurance training, and a healthy diet are the cornerstones of living your best life after 50.

The Fit Father Project is determined to help men over 50 achieve their fitness goals and to continue to lead a healthy lifestyle.

If you are completely new to working out or are looking to get back into a new routine after taking some time off, our Free 24 Minute Workout Program is a great place to start.

With this program, you will get a great introduction to workouts, diet, and motivational tips.

You will be amazed at the success stories from other men that have turned to the Fit Father Project to turn their lives around.

Using programs from the Fit Father Project, along with the key workouts for men over 50 above, you can begin to transform yourself into the strong, fit, healthy man that you have set out to become.

All it takes is a solid plan and dedication to become that person. So get started today!

Your new friend & health coach,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long-distance running, competing in Ironman triathlons.

References:

1) Sato K, Iemitsu M, Matsutani K, Kurihara T, Hamaoka T, Fujita S. (2014). Resistance training restores muscle sex steroid hormone steroidogenesis in older men. FASEB J. 28(4):1891-7. doi: 10.1096/fj.13-245480.
2) Jefferis BJ, Parsons TJ, Sartini C, et al objectively measured physical activity, sedentary behaviour and all-cause mortality in older men: does volume of activity matter more than pattern of accumulation? British Journal of Sports Medicine Published Online First: 12 February 2018. doi: 10.1136/bjsports-2017-098733
3) Sillanpaa E, Häkkinen A, Nyman K, Mattila M, Cheng S, Karavirta L, Laaksonen DE, Huuhka N, Kraemer WJ, Häkkinen K. Body composition and fitness during strength and/or endurance training in older men. Med Sci Sports Exerc 40: 950–958, 2008.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on workouts for men over 50.

Building a strong core is the foundation of any workout program. Having a tight, sculpted midsection is the goal of many men when they set out on a new exercise routine. But a strong core is not just about having six-pack abs.

While the abdominal muscles make up much of the core, there are a number of other muscle groups that contribute, including muscles in the hips, pelvis and lower back.

These muscles are sometimes referred to as the lumbopelvic-hip complex, and they must all be targeted to achieve a strong core.

Targeting the entire core will lead to improved balance, coordination, and stability.

This, in turn, will help to reduce injuries while working out, or even just performing everyday activities. Numerous studies have looked at the relationship between core strength, and low back and lower extremity injuries.

A meta-analysis of these articles came to the conclusion that a comprehensive training program that includes core stabilizing workouts is necessary to meet the demands associated with daily activities, exercise, and sports training (1).

Other Benefits Of Core Workouts For Men

Core exercises have also been found to be beneficial for reducing chronic pain. For instance, one study looking at the effectiveness of core stabilization exercises found that core strengthening is more effective in reducing low back pain when compared to regular physical therapy exercises (2).

Core strengthening exercises have also been found to improve muscle imbalances, posture, and enhance cardiovascular fitness, flexibility, and strength in patients with low back pain (3).

Strong core muscles will allow you to perform other activities with more strength and ease. Daily activities like lifting items around the house or working outside require strong core muscles.

Even recreational activities like playing golf or running rely on strong core muscles to avoid injury and improve performance. In order to be in the best shape of your life, it really does start with a strong core.

How To Incorporate Core Workouts For Men

The Fit Father Project strives to provide comprehensive workouts and fitness regimens that incorporate core strength and muscle building, such as those included in our free workout.

These workouts are great for busy men to achieve their fitness goals.

There are numerous other core workouts that men can add to their fitness routine. One crucial point to remember with any activity is to add variety and to train the muscles from different angles.

Using different movements allows you to get the most out of your workouts. It is about quality and not necessarily quantity when doing core exercises.

Slow, deliberate movements will really test the core muscles and build definition. Check out some of the core workouts for men below that specifically target the midsection.

Including three to five of these core workouts for men, three times weekly into your exercise routine will have you well on your way to a sculpted, strong core.

Ten Essential Core Workouts For Men

• • Medicine Ball Twists:

Sit on the floor with your knees bent. Hold a medicine ball at chest level with your arms straight out. Lean back slightly into a “V” position.

Keep your back straight. Without moving your torso, rotate your arms far to the left, then far to the right. That’s one rep. Continue back and forth as fast as you can.

For beginners, you can start without the medicine ball and simply clasp your hands in front of you and move your hands' side to side, touching the ground.

Try to perform 12-15 reps.

• • Hanging Leg Raise:

Grab onto a pull-up bar with hands about shoulder-width apart. Hang from the bar with your feet together. Keep your legs straight as you raise them into an L-position.

Slowly lower your legs back into the starting position. Repeat 8-10 times. Try not to swing your body and really engage your abdominal muscles to form your body into an L-position instead of using body momentum.

• • Side Crunches:

Lie on your right side. Rest your right hand on your chest or left shoulder and place your left hand behind your head.

Crunch your torso toward your left hip as you raise the left hip into the air simultaneously. Pause and then return to the starting position. Aim for 12-15 reps.

• • Plank Variations:

Planks are a great core strength and stabilizing exercise. There are numerous variations to target the core at all angles.

With correct form, planks will work your abs, low back, and hips. You will also feel this somewhat in your shoulders and upper back depending on the variation.

Side Plank:

This is a great move to strengthen your obliques and hip muscles. Lie on your left side, propping your upper body up with your left elbow and forearm and keeping your knees straight.

Raise your hips so that your torso is slightly above parallel to the floor and your body is in a straight line from your head to ankles.

Hold for ten seconds if this is your first try at these. Gradually try to hold this position for longer periods of time as you gain strength.

Elbow Plank:

Start face down on the floor resting on your forearms and toes. Contract your abdominals to keep yourself up and prevent your low back and butt from sticking up in the air.

Keep your back flat throughout the exercise. Hold for as long as you can. Aim for 10-20 seconds in the beginning and work your way up to one minute (or longer!) as you get stronger.

Single Arm Plank:

Get into the elbow plank position as above with your elbows bent and your weight resting on your forearms. Your body should form a straight line.

Raise your right arm until it’s in line with your body as you engage your abs. Try to keep your back straight and not tilt your hips to either direction.

Try to hold for 10 seconds to start and then gradually increase the time as you gain strength. Repeat with your other arm.

By raising the arm you are forcing the core to stabilize your body to a greater degree than if both arms were on the ground.

Bird-Dog Plank:

Begin in a push-up position, with your arms extended and hands on the floor, wrists under your shoulders. Lift your right leg straight behind you, then lift your left arm straight in front of you.

Keep your body in a straight line from fingertip to toe. This is a very challenging balance move that will force you to contract and engage your core muscles throughout to maintain balance.

Do not be discouraged if you cannot hold this for more than a few seconds at first. Gradually increase your time as your core strength and balance improves.

• • Supermans:

This is an excellent move that targets the low back muscles. You will also feel this in your glutes, hamstrings, and upper back.

Lie on your stomach with your neck and spine in neutral position. Extend both arms and both legs at once as if you’re Superman flying through the air.

Your waist and belly button should be the only things touching the floor. Hold the position for 10-15 seconds and build up time in increments as you progress.

• • Reverse Crunches:

This move is an excellent way to target the lower abs and low back and is great at improving posture.

Lie on your back with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.

Lift your feet up so your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle and parallel to the floor.

Inhale and bring your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement, your knees will be touching your chest.

Hold the contraction for a second and move your legs back to the starting position while exhaling.

• • Bird-Dog:

Get down on a mat on your hands and knees. Keep your spine and neck in a neutral position. Simultaneously extend your left leg behind you and reach your right arm forward, while keeping yourself stable and core engaged.

Hold for 3 seconds, then return to the starting position. Repeat, extending your right leg and left arm. Perform 2-3 sets of 15 reps. This is a great hip stabilizing exercise that will also strengthen the low back.

• • Hollow Body Hold:

Lie on your back and contract your abs, pulling the belly button towards the floor. Slowly raise your shoulders and legs from the ground with your arms and legs fully extended and toes pointed.

Your arms and head should be raised along with the shoulders. Try to keep your lower back in contact with the floor.

The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact.

Hold this position for 20 seconds. Gradually increase the time as you gain strength.

• • Hip/Glute Bridge:

This is a great core exercise for the lumbopelvic-hip complex and the hamstrings as well.

Lie flat on your back with your hands by your sides and your knees bent. Keep your feet on the floor about hip-width distance apart. Push your hips up off the floor, keeping your back straight.

Slowly lower yourself back down to the starting position. Start by holding at the top position for 15 seconds and gradually try to increase the time as you gain strength. Aim for 8-10 reps.

• • Flutter Kicks:

Sit with your back leaned back at a 45-degree angle with your legs straight and your arms extended at either side.

Lift your heels about 6″ off the ground and flutter kick in a quick motion. See how long you can last and work up as you improve.

Take Action With These Core Workouts For Men

As you can see, core workouts for men include so much more than just crunches. The core is an entire group of muscles in the abdominals, low back, hips, and pelvis that help stabilize the body for all exercises and activities of daily living.

A strong core is the foundation to build up the muscles in the entire body and is essential for overall health and fitness.

Including the above core workouts for men will allow you to maintain proper form and posture and reduce the risk of injuries or chronic pain.

And working out the core is not just confined to specific “core” days. Pretty much every weight lifting move you perform involves core stabilization.

Make sure to focus on really engaging the core throughout all of your exercises to maintain proper form.

Whether this is during lunges, shoulder presses, or standing curls, engaging the core will allow you to not only strengthen the core muscles but also to perform whatever move you are doing to its maximum muscle building potential.

The Fit Father Project also includes some other great workouts and meal plans that will help you enhance your core strength. Check out these great free meal plans and workouts here.

On top of this, the Fit Father Project offers the Fit Father 30X (FF30X) training plan. This is a comprehensive nutrition and exercise plan that will have you on the way to not just a sculpted core, but an overall healthier and stronger physique.

With so many excellent options, there’s no reason to not get started today!

Your new coach and friend,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long-distance running, competing in Ironman triathlons.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on core workouts for men.

References:

1) Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013;5(6):514–522. doi:10.1177/1941738113481200
2) Akhtar MW, Karimi H, Gilani SA. Effectiveness of core stabilization exercises and routine exercise therapy in management of pain in chronic non-specific low back pain: A randomized controlled clinical trial. Pak J Med Sci. 2017;33(4):1002–1006. doi:10.12669/pjms.334.12664
3) Aashima Datta, Siddhartha Sen, Shivpriya (2014) Effects of Core Strengthening on Cardiovascular Fitness, Flexibility and Strength on Patients with Low Back Pain. J Nov Physiother 2:202. doi: 10.4172/2165-7025.1000202

Setting out on a new journey to fitness can be daunting. There is an endless amount of information out there regarding the most popular workout programs. So where do you begin? The truth is, fitness programs are not one size fits all.

Each program is designed with different goals in mind. Certain programs may emphasize strength, where others focus more on cardiovascular training.

Others still may look to improve balance or flexibility.

Time is another component of many popular fitness programs. This includes time for the workouts themselves.

For example, 30 minutes versus 90 minutes to complete each session.

In addition, this includes time to finish the entire program. Many of these plans promise results in a certain number of days.

These things must be kept in mind when looking for a new fitness program.

Fitness programs may also be fully comprehensive, such as FF30X. What I mean by this is that they provide you with exercises, nutrition plans, and community support.

Other programs you may come across may only provide one aspect, such as daily workout routines.

Studies have shown that approaching a diet and exercise plan simultaneously may be more beneficial to maintaining nutrition and fitness goals, compared to working on one of these goals at a time.

Which Plan Is Right for You?

When it comes down to it, the best workout program will be one that you are motivated to start and continue. You need to choose a program that serves your interests, gets you results, and keeps you coming back every day.

Here is a quick breakdown of some of the most popular fitness programs out there today.

Popular Workout Programs

FF30X

The Fit Father Project offers an amazing fitness program for men over 40, called FF30X.

This is a fully comprehensive 30-day program that covers all the key components of an effective fitness plan.

The full-body workouts will target every muscle and get you strong, toned, and feeling like you are in the best shape of your life. Equipment is minimal and can be done with a pair of dumbbells at a gym or in the comfort of your own home.

FF30X also includes a top-notch nutrition plan to follow, along with community support and follow-ups via regular check-ins.

By dedicating 30 days to this program, you will easily lose weight, see strength gains, and experience improvements in your overall health and fitness.

The big difference between FF30X and some of the other fitness programs out there is that it is specifically tailored to men over 40.

Your body changes with age, and what may be effective for someone in their 20’s is no longer the best option for older adults.

The FF30X workouts were designed to boost your metabolism and get you on the path to weight loss and fitness in just 30 days.

The Fit Father Project offers you a great 24-minute fat burning workout to try. Simply click the banner below.

CrossFit

Unless you’ve been living under a rock for several years, you have at least heard about CrossFit. CrossFit is not just a fitness program but is touted as more of a lifestyle.

CrossFit is a popular workout program that includes different workouts every day. You will see these abbreviated as “WOD” or Workout of the Day.

While the exercises are at a high intensity, they can be modified to any level of fitness. Anyone can join CrossFit regardless of age or level of fitness.

Functional movements are used to help you avoid injury both when working out and in everyday life.

This makes CrossFit a nice option for older athletes. In addition, there is a very real sense of support within the CrossFit community.

Most CrossFit gyms or “Boxes” offer free introductory classes. Many also offer one on one training, which can be nice if you are just getting back into a workout routine. Here you will learn the correct form and posture for the exercises to avoid injury.

CrossFit is a great option for building strength, cardiovascular fitness, and even flexibility.

A systematic review looking at the benefits and risks of CrossFit found it to be comparable to other high-intensity workout programs in regards to health benefits and risk of injury.

One downside is that CrossFit can be a bit pricey.

However, if you are looking for a group fitness program with great community support, it is definitely something to keep in mind.

P90X

This is a popular workout program offered from BeachBody.

As the title suggests, it is a 90-day workout program centred around 12 intense DVD workouts.

These include strength training, high-intensity plyometric exercises, core strengthening, and stretching/flexibility workouts.

Many of the workouts use bodyweight, but you will also need some dumbbells or resistance bands to complete a number of the strength moves.

A pull-up bar that fits in your doorway is also useful for the back exercises.

If you do not have a pull-up bar, there are modifications that use resistance bands so this is not absolutely necessary.

This program keeps you accountable with monthly calendars and forms to track your progress.

This popular workout program combines strength, cardiovascular fitness, and flexibility training.

All of these things make it a great all-around fitness program that can help you gain muscle strength and shed excess body weight.

Having a goal of 90 days also will keep you motivated to complete the program.

There are different “kits” offered along with the DVDs for these workouts. These include resistance bands, a pull-up bar, and a post-workout supplement.

There is also a nutrition guide included with different phases to help guide you to your weight loss goals and fuel your workouts.

P90X is a complete home workout program that focuses on all muscle groups.

It is definitely more geared toward strength training, although there are a couple of videos that focus on cardio and plyometric training.

It does require equipment for the majority of the workouts. This is important to keep in mind if you are planning on doing these workouts at home.

Insanity

This is another BeachBody program, although with a different approach than P90X. P90X tends to focus more on strength building with a few high-intensity workouts.

The Insanity workouts are all high-intensity interval training exercises that will have your heart pumping and your lungs screaming.

The cardiovascular benefits are apparent immediately in this popular workout program. But there's also a good amount of bodyweight resistance exercises that will build lean muscle and core strength too.

This is a nice program if you are looking for some great cardiovascular HIIT training.

Plus there are a lot of compound resistance movements that will work multiple muscle groups at once with no equipment required. In addition, you will get some great core-strengthening moves.

If you are looking to bulk up your muscles, Insanity is probably not the program for you.

There are no weights used at all in this fitness program.

It is purely bodyweight exercises. But you will still get a great endurance workout and tone up your muscles with this program. It is also a great way to burn calories and lose weight.

High-intensity interval training, like the workouts done in Insanity, is a great way to tone muscles, burn calories, and build cardiovascular fitness.

One 12-week study showed that those who included HIIT based workouts in their training achieved greater improvements in muscle strength, body composition, mobility, and balance when compared to moderate-intensity workouts.

Orangetheory Fitness

Another popular fitness program is Orangetheory Fitness.  This is a studio exercise class that requires a membership.

The workouts are specifically tailored to your individual heart rate zones, so a heart rate monitor is required.

During the high-intensity interval exercises, you target your “orange” heart rate zone, aiming for 12 minutes in this range during the hour-long workout.

The workouts vary, but you typically rotate through intervals on a treadmill, rower, and gym floor exercises.

These workouts are instructor-led by personal trainers.

A large screen above the treadmills displays your name, heart rate, percentage of your max heart rate, calories burned, and “splat points”.

These points are based on how many minutes you are in the orange or red zones, which is when your heart rate is up to or over 85 percent of your max heart rate.

This ties into any kind of HIIT training, where these high heart rate zones allow you to continue to burn calories for up to 36 hours after a workout.

If you're looking for an instructor-led course with great community support, this is a great option. The workouts are adjusted to your specific heart rate and current level of fitness.

There is accountability too as you can track your heart rate on the screens in the studio.

However, this does not come cheap.

Drop-in classes and memberships can be rather pricey depending on how many times you go each month. And you have to go at the specific times that classes are offered.

In addition, this is purely an exercise program. There is no dietary guidelines or meal plans included with your membership.

Building Your Own Program

You don’t have to start any formal training program to lose weight, improve your health, and gain strength.

The important thing to remember if you are developing your own fitness plan is to include cardio, resistance training, stretching, and balance exercises.

As mentioned above, HIIT training is an efficient way to tone muscles and improve cardiovascular fitness.

You can include a HIIT workout once or twice a week into your own schedule to achieve these benefits.

Weight training and resistance training should also be included at least twice a week. This will allow you to gain strength and increase muscle mass.

In turn, you will have a higher metabolic rate and burn calories more efficiently. Plus, this will help you develop a strong, toned physique.

Flexibility and balance workouts are also essential. Stretching should be included a few times each week as well. Yoga is a great way to improve flexibility and balance.

Many yoga moves also build strength too.

Having flexibility and balance later in life is crucial in being able to perform everyday activities and avoid injury.

However you choose to approach your fitness goals, be sure to include variety and make sure you are emphasizing multiple areas of fitness.

Having big muscles is great, but if you have no cardiovascular endurance, you do not have a well-rounded fitness model.

On the flip side, doing cardio every day is a great way to stay in shape.

However, you need to also include resistance and weight training to maintain and build lean muscle mass in all areas of the body.

Picking The Program For YOU

This is just a small sampling of many different workout programs and fitness trends that are out there today.

I'm sure you've come across a myriad of Challenges, Celebrity Workouts, and 30-Day Fixes.

While many may seem promising, it's important to first determine your goals and motivations. The best program is ultimately one that you'll stick with and that you enjoy.

Fitness programs that encompass not only physical activity, but also include dietary support, nutrition advice, community support, and motivational tips are really going to be your best option.

Health and fitness are multifaceted and requires a comprehensive approach.

It is also important to remember that no matter which program you choose, your fitness goals don’t end when that program itself ends.

Fitness and health are about long term lifestyle changes. Many of these programs are a way to jump-start your fitness.

Even when you finish a fitness program, you can take those same workouts and techniques and incorporate them into your weekly workout schedule.

The free meal plans and workouts offered by the Fit Father Project are a great introduction to a new healthier lifestyle.

This can then be followed up with FF30X to really solidify your training and nutrition.

Your new coach and friend,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

With a strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer specializing in performance enhancement.

Holly enjoys long-distance running and competing in Ironman triathlons.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the most popular workout programs.

Later in life, working out becomes important for so many reasons. Getting started with workouts for men over 40 will reap many benefits in your life and health.

Exercise promotes healthy living, improved endurance, and decreased risk of injury when performing everyday activities.

Strength training will build lean muscle mass and increase your calorie burning potential, which in turn will help you shed pounds and get into the best shape of your life.

Resistance training has been found to be important in supporting muscle growth later in life by slowing the loss of muscle mass.

In addition, there has been some evidence that high-intensity interval training can increase free testosterone levels in older males.

This all adds up to improved muscle mass and strength gains.

Therefore, combining both aspects of resistance training and high-intensity intervals is a great way to maintain muscle mass and increase strength gains later in life.

Weight Loss Workouts for Men Over 40 

The Fit Father Project is an excellent tool for men over 40 to really push themselves and reach their fitness goals.

The free 24 Minute Workout offered is a great place to start if you are just getting back into a fitness routine.

After that, there are numerous other programs offered by the Fit Father Project that you can dive into as well.

Get Fit At Any Age

Below is a great full body workout for men over 40. It hits all the major muscle groups with weights and resistance exercises.

In between the strength exercises, you will perform short bouts of cardio to raise your heart rate and improve your cardiovascular fitness as well.

This will act as a way of adding an aspect of high-intensity training to the routine.

Workout Routine for Men Over 40

It’s essential to start out every workout with some light cardio and stretching to decrease the risk of injury and enhance your performance potential for your workout.

Warm Up

If your gym has a rowing machine, row for 5-10 minutes at an easy pace. You could also start on an elliptical or jump rope if there is no rowing machine available.

Walking or jogging is fine as well, but the first warm-up exercises mentioned will also get your upper body slightly more engaged.

Main Set

Barbell Deadlifts:

The deadlift is a great exercise to add to any workouts for men over 40. It works a number of muscles at once, making it ideal for full body workout.

The deadlift will target the hamstrings, glutes, quads, core, upper back, and deltoids. Focus on form, not weight, when you first start doing this movement to avoid injury.

Gradually increase your weight as you perfect your form and gain strength.

Aim for 3 sets of 8-10 reps.

*Conditioning: In between each set, do 30 seconds of mountain climbers.

Barbell Bench Press:

Like the deadlift, the standard bench press is included in so many workout regimens for a reason; it works!

It will target the pectoral muscles along with the triceps and shoulders.

Make sure to use a spotter during this exercise to really reach your full potential in regards to weight used and reps. Aim for 3 sets of 6-8 reps.

*Conditioning: In between each set, do 30 seconds of jump rope.

Standing Dumbbell Shoulder Press:

By standing during the shoulder press instead of sitting, you will be forced to engage your core to steady your body and maintain balance.

This way, you are working not only the traps and deltoids but also the abdominal muscles and low back muscles as well to maintain good posture.

Aim for 3 sets of 8-10 reps.

*Conditioning: In between each set, do 30 seconds of squat jumps.

Alternating Supinating Bicep Curls:

Standard bicep curls are great at working the biceps brachii.

When you add supination to the move, you will also recruit the brachioradialis and supinator muscles to really get the most bang for your buck in a biceps exercise.

Aim for 3 sets of 8-10 reps.

*Conditioning: In between each set, do 30 seconds of kettlebell swings with light weights.

Tricep Rope Pulls:

By targeting the triceps while standing, you will once again be engaging and contracting your core to sustain good posture and form during the movement.

*Conditioning: In between each set, do 30 seconds of jumping jacks.

Pull-Ups:

There are a number of great back exercises, but the pull-up is really the ultimate movement that hits the larger and smaller muscles in the back.

Doing pull-ups trains you to use these muscles synergistically to really build up the back muscles.

Aim for 3 sets of 8-10 reps. If you cannot do an unassisted pull-up, that’s ok!

There are modifications that you can start out with as you gradually build up your strength and work up to performing pull-ups on your own.

Pull-up modifications include:

Pull-up machine: Many gyms will have a machine with a platform to rest your legs on. The heavier the weight you choose to assist you, the easier the pull-up will be.

Try using this machine at first, gradually decreasing the assistance until you are able to do a pull-up without any assistance.

Pull-ups with spotter: Have a spotter hold your legs to assist you during the movement.

Negative pull-ups: Start by standing under a pull-up bar. Jump up, grabbing the bar with a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar.

Slowly lower yourself. Slowly extend your arms as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended. Let go of the bar and return to the ground. Repeat for the desired reps.

*Conditioning: In between each set, do 30 seconds of high knees.

Ab Wheel Roll Out:

The ab wheel roll out is great to work your rectus abdominus muscles along with the deeper transverse abdominus muscles. Aim for 3 sets of 10-12 reps.

*Conditioning: *In between each set, do 30 seconds of burpees.

Cool Down/Stretch: After combined cardio and resistance workouts like the one above, be sure to cool down and stretch.

This will help to limit some of the post-workout soreness and tightness that can often follow a tough routine.

After finishing the workout, do a light jog or walk. You can do this on the treadmill, or just walk for 3-5 minutes around the gym.

This will aid in reducing lactic acid build-up and will bring your heart rate back down to its resting rate.

Post-Workout Stretches

Hamstring Stretch:

Sit on the ground with your legs straight out in front of you.

Raise your arms above your head then bend forward and reach for your toes.

If you can't quite touch your toes, grab a towel and wrap the towel around your toes so that you are feeling the stretch in the hamstrings.

Try to keep your chest and head up.

Hold for 20-30 seconds.

Lying Glute Stretch:

Lie on your back and place your left foot over your right knee, and wrap your hands around the back of your right leg.

Gently pull back to encourage a deeper stretch. Hold for 20-30 seconds, then repeat on the opposite leg.

Abdominal/Hip Flexor Stretch:

Lie on your stomach and press up while keeping your legs on the floor.

You should feel this stretch in your abs and hip flexors as you lean back. Hold for 20-30 seconds.

Tricep/Shoulder Stretch:

Stand tall and bring your left arm overhead and drop your forearm behind you, resting it on your back between your shoulder blades. Your left elbow will be pointing towards the ceiling.

With your right hand, grab right above your bent elbow and pull gently, until you feel a stretch in your shoulder and the back of your arm. Hold for 20-30 seconds.

Staying Fit After 40

The above workout for men over 40 is a great workout plan that hits all the major muscle groups.

With the resistance moves, you will target the core, back, shoulders, arms, and legs.

In addition, the short bouts of cardio in between sets will improve your conditioning and cardiovascular fitness.

The warm-up and cool down stretches will decrease your risk of injury and increase your flexibility.

Plus, a proper cool down will help attenuate delayed onset muscle soreness and will have you better prepared for your next workout.

Get Fit Today!

This exercise routine is one full body workout that can be cycled into your weekly workout schedule.

And don’t forget to try the other excellent free programs offered by the Fit Father Project.

By combining exercise routines, nutrition, and community support, the Fit Father Project will have you well on the way to being in the best shape of your life.

Aging is inevitable, but this does not mean that a high level of fitness and health cannot be maintained.

A review of multiple studies found that exercise and physical activity can significantly lessen, or in some cases prevent, declines in muscle metabolism and function.

For this reason, exercise if even more important in men over 40. It is never too late, and you are never too old to become the healthiest and fittest version of yourself.

Holly Smith
Writer, The Fit Father/Mother Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long distance running, competing in Ironman triathlons.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on workouts for men over 40.

When most men think of lifting weights they probably don't think about glute exercises.

Magazine covers are littered with chiseled chests, massive biceps, and sculpted shoulders.

But the powerhouse muscle group that really deserves attention are the glutes, also known as the “butt muscles.”

The glutes make up the largest and most powerful muscle group in the body.

Building these muscles is essential to creating an overall fit physique and provides you the strength to perform everyday activities easier and more efficiently.

At the Fit Father Project, the goal is to create exercise and nutrition programs for busy dads to build strength, lose fat, and be in the best shape of their lives for years to come.

Why Work the Butt? 

As men age, lean muscle mass decreases which creates a drop in metabolism.

That is why resistance training to maintain muscle mass becomes so important at this time.

Building strong glute muscles is a very important piece to this plan.

By focusing on this important muscle group with targeted and efficient exercises, you can easily be in the best shape of your life even at a later age.

Even those with a busy schedule can incorporate these workouts on a weekly basis to improve their overall health and fitness.

The glutes are made up of three different muscles, the gluteus minimus, gluteus medius, and gluteus maximus.

These muscles work to move your hips and legs and allow you to stand up, sit down, jump, rotate your hips, and move side to side.

Strong glutes help you maintain a good balance in any activity, from running to walking or even just standing.

Without strong gluteal muscles, more stress is placed on the hamstrings, knees, and calves.

Therefore, having strong glutes is important to avoid injury and overall aches and pains in the hip, knee, and ankle joints.

And, like all big muscle groups, increasing muscle mass here will increase overall lean body mass.

This, in turn, allows you to burn more calories by raising your metabolic rate.

So you will be burning more calories not only when you are working these muscles during exercise, but even when you are just sitting around the house.

Check out these ten great glute exercises that will have you on your way to building a stronger butt in no time.

10 Great Exercises to Build Strong Glutes

A proper warm-up is important for any workout, but especially those that are working large muscle groups such as the glutes.

Warming up the glutes will increase blood flow to the area and start stretching out the connective tissues around your muscles so that they are primed for the main workout.

Stand with your feet hip-width apart and your head in a neutral position with your ears aligned with your shoulders, hips, and ankles. Maintain this position as you bend forward.

Keep your knees soft with a slight bend, and push your hips and hamstrings back as far as you can until your chest is parallel to the floor.

Pause, and then push your hips forward and come up to stand. Squeeze your glutes at the top of the movement. Repeat this 10-15 times to warm up the glutes.

Main Exercises

Side Lying Clam: Lie on your left side on the floor and bend your knees 90 degrees. Stack your knees and feet on top of each other.

Place one hand on your right side and push through your right heel as you rotate your right hip open, raising your right knee until it points to the ceiling.

The movement should look like a clamshell opening.

Lower the right knee and then repeat 8-10 reps on this side.

Then flip over so you are lying on your right side and repeat the exercise on this side for 8-10 reps.

Aim for three sets on each side.

Barbell Hip Thrust: Place your upper back against a box or bench with your knees bent and feet flat on the floor.

Place a pad across your hips with a barbell on top of the padding while your glutes are near the floor.

Squeeze your glutes and raise your hips until they're in line with your body on the bench.

Keep your back in a neutral position during this exercise, making sure not to arch your lower back during the movement.

Return to the starting position and repeat.

Aim for three sets of 8-10 reps.

Butterfly Hip Thrust: Lay on your back with your palms flat on the ground.

Bring your feet together in front of you, bending your knees to press the soles together.

Squeeze your glutes and core to raise your hips straight up in the air, keeping the rest of your body in position.

Lower your hips back down to the floor.

Complete 3 sets of 8-10 reps.

Barbell Deadlifts: The deadlift is one of the ultimate glute exercises for men, and will also work your back to a smaller degree as well.

It is important to always have proper form with this exercise to avoid injury.

Always start with a low weight and work your way up as you perfect your form and gain strength.

You will start by loading your desired weight onto a barbell that is laying on the ground.

Roll the barbell towards you so that it is over your feet at midfoot, and close to your shins.

Hinge at your hips with just a slight bend in the knees (at about half squat height) and grab the bar with an overhand grip.

Your hands should be about shoulder-width apart. Tighten your lats and rhomboids to take the slack out of the bar.

You will hear the top of the barbell contact the weights on the end when you do this. Inhale deeply and engage your core.

Then, keeping your lower back in the neutral position, bring your torso up and thrust your hips forward as you stand up with the barbell.

While you are technically pulling the bar up off the ground, make sure you are initiating this movement by contracting your glutes and hamstrings and pushing off of the floor.

Lower the bar to the floor and repeat.

Your lower back must stay neutral to avoid injury. Rounding it during deadlifts puts you at risk of injuring your back.

Step-Ups: Stand in front of a box or step.

Place your right foot on top of the box or step with your weight placed on the center of your foot.

Push your hips back and then stand straight up onto the box, squeezing the glute of your right leg at the top of the movement.

Hold this position while keeping your hips and shoulders square and your body tall.

Your left foot should come up to the box but try not to place this foot on the box so that your power is coming from the right leg.

Push your hips back again, and slowly lower your left foot to the floor, taking about three seconds on the way back down to the starting position.

Repeat for 8-10 reps on the right, then switch to the left side for 8-10 reps.

Once you've perfected your form on this movement you can add dumbbells to make the move more challenging.

Again, aim for 3 sets of this movement on each side.

Barbell Squats: While many think of this as a quadriceps exercise, it's also one of the better glute exercises for men.

Hold a barbell across your back using an overhand grip.

Keeping your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.

Make sure your knees track over your feet but not beyond your toes.

Squeeze your glutes and push back to the starting position.

Complete three sets of 8-10 reps.

Walking Dumbbell Lunges: Stand holding a pair of dumbbells and take a step forward with your left foot.

Push up into a standing position, bringing your right foot forward.

That’s one rep.

Now step forward with the right foot and repeat.

Alternate the leg you step forward with so that you’re “walking” with each rep.

Walk for 6 steps, then turn around and walk back.

Complete three sets of this moving exercise.

Back Extensions: Don’t let the name fool you.

While this exercise does work the lower back, it is a great glute exercise as well.

Hook your feet into a back extension station, turning your toes away from each other so that your feet are at 45-degree angles from your calves.

Keeping your back naturally arched, lower your torso until your body is bent 90 degrees.

Contract your glutes and raise your torso back up until it’s in line with your lower body.

Repeat for 8-10 reps, aiming for three sets.

Once you have perfected the form you can hold a weight to add extra resistance.

Bulgarian Split Squat: The split squat is one of the best glute exercises for men. Start by standing a couple of feet in front of a bench or step, with your back to the bench.

Bring your right leg behind you and place the top of your right foot on the bench and grasp your hands in front of you.

Bend your left leg and lower your body into a lunge.

Your left leg should be bent at 90 degrees with your knee tracking over your foot, but not beyond your toes.

Contract your glutes and push your body back to the starting position for one rep.

Repeat 8-10 reps then switch and repeat on the other side.

Once you have perfected your form and gained strength with this exercise you can add weight by holding dumbbells by your side during this movement.

Kettlebell Swings: Kettlebell swings are a great dynamic exercise that will really work your glutes and get your fast twitch muscle fibers firing.

Bend at your hips and hold a kettlebell with both hands at arm's length down in front of you.

Rock back slightly with the kettlebell between your legs.

Squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height.

Reverse the move to come back down with the kettlebell between your legs and repeat 8-10 times for three sets total.

These ten exercises are an awesome way to build a strong backside, however by no means should they all be done on the same day.

The optimal frequency for most body parts is about 10-15 sets per week.

These glute exercises for men can be done as part of a leg day, or even better, as part of a full body workout day.

A Great Butt at Any Age

The exercises listed above are great for building strong glutes but are just one part of the overall picture.

It is also important to incorporate full body workout days as you age.

Old School Muscle training is at the forefront of The Fit Father Project, where full body workouts are incorporated three times a week to maximize muscle building and recovery.

OSM is designed exclusively for busy fathers over 40 to help pack on lean muscle mass, increase energy levels, ease aches and pains, and lose that stubborn belly fat.

This program will teach you the ideal number of sets, reps, and rest that needs to be a part of your workout routine.

Plus it includes structured workouts, meal plans, and numerous resources to push you to be in the best shape of your life.

The Fit Father Project was built around the concept of promoting health and fitness for men, especially as they age.

The exercises above can be incorporated into any fitness routine to build strong glutes.

But the Fit Father project is about more than just a list of workouts.

It is about finding your motivation to be a healthier person overall and to feel better, look better, and maintain a high level of activity even as you grow older.

Your new friend & health coach,

Holly Smith
Writer, The Fit Father/Mother Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long distance running, competing in Ironman triathlons.

Strong, fit, healthy. What person doesn’t want to be described in this way?

All you have to do is eat well, work out, and lift some weights, right?

As easy as this sounds, it becomes much harder to achieve as men get older.
This is not just a myth. But hopefully, these muscle building workouts for men over 50 can change that for you.

As lean body mass and testosterone levels decrease with age, muscle building becomes more difficult.

However, with the proper plan and goals in mind, someone can be just as fit, if not more so, at age 50 as they were at 25.

What Makes a Great Workout for Men Over 50? 

A routine to build muscle needs to include the right types of exercises, and it needs to be done consistently.

It can be confusing reading fitness articles, all with differing opinions on the number of repetitions or sets to do to build muscle mass.

That’s where actual scientific research comes in to truly determine the ultimate strength building plan.

Muscle Building 101

To start, it is important to understand that muscle growth requires resistance training. Muscle contraction is required to stimulate muscle fiber breakdown and rebuilding.

This includes concentric, eccentric, and isometric contraction.

Concentric contraction means that the muscle is shortening against a force, such as in the raising phase of a bicep curl.

Eccentric contraction occurs when the muscle fiber is lengthening against resistance, like when you are then lowering the bicep curl back down.

Isometric contraction occurs when the muscle fiber stays the same length during contraction, as in holding a steady position in the bicep curl at the midpoint.

Each of these types of movements is essential in producing muscle growth.

How Often Should I Workout?

So now that you understand the basic of muscle contraction, how many times a week should you be working out?

Studies have shown that the ideal frequency is likely two or three times a week for each muscle group.

An analysis of a collection of resistance training studies in men has shown that muscle hypertrophy is maximal when working out two or three days a week compared to just one day a week.

Muscle protein synthesis is stimulated after resistance training but then returns back to normal shortly thereafter.

Therefore, to continue with strength gains, at least twice weekly routines for each muscle group is essential, and possibly up to three times weekly.

How Hard Should My Workouts Be?

The next step is determining how many repetitions and sets of each exercise is ideal.

Research on muscle building has shown that there is a dose-response relationship in muscle growth.

That is, the more repetitions and sets you do, there will be a quicker response in muscle gains.

However, this is only true up to a certain point.

Number of Sets

There is a critical point where performing more repetitions of an exercise will not produce any significant gains in muscle growth.

At that point, over-training becomes counterproductive. A good starting point is typically 10-12 sets per muscle group per week.

This can then be adjusted over time as the body adapts.

I will go into an example of a specific routine later, but if you are working out each group twice a week, this would mean 5-6 sets per muscle group on each of those days.

Number of Reps

The number of repetitions within a set is also important.

It has been taught that high reps with low weights are good for toning muscles, while low reps with heavy weights are better for muscle growth and bulk.

This makes sense as heavier weights increase tension on the muscle fibers to stimulate muscle growth.

However, studies have also shown that time under tension is also important to stimulate muscle building for men over 50, as long as the muscles are exercised to the point of fatigue, there can be similar gains regardless of the amount of weight used.

For example, one study showed that those doing 10-12 reps with heavier weights had similar muscle gains as those that did 30-40 reps with lighter weights.

The takeaway here is that as long as you are pushing your muscles to fatigue, you can get by with either variation of high reps-light weights or low reps-heavy weights.

Keep in mind, however, that higher reps will increase the duration of the exercise.

And in trained athletes, heavier weights still seems to have an advantage in strength gains.

Based on my experience, 8-10 repetitions is a good place to begin.

Over time, you can keep the repetitions at this number, and slowly increase weight over several weeks as you see improvements in muscle strength.

In older athletes, lower weight and higher reps may be more beneficial to avoid injury and joint aches while still having the benefit of strength gains.

Muscle Building Workout Routines for Men Over 50

Alright, now you’re at the gym, and you understand the basics of strength training. So let’s dig into a sample routine.

If you’re just starting back into strength and muscle building, I would recommend starting out with a two day a week plan for each muscle group.

This can be broken down in a number of ways.

For example, you could just go twice a week and do a full body workout.

Another example would be to break the workouts into synergistic muscle groups, doing back and biceps twice a week, chest, shoulders, and triceps two other days, and legs twice weekly.

For this plan, you would need to stagger your schedule across the week to ensure adequate rest.

The third plan would be to do upper body twice weekly and lower body twice weekly, for a total of four days in the gym.

You can build muscle and gain strength with any of these plans; it really just needs to be what fits your schedule and your preferences.

Example Routine

For example, an upper/lower body split could look something like this:

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Off

Thursday: Lower Body

Friday: Upper Body

Saturday: Off

Sunday: Off

On the other hand, if you prefer to break down your routine into muscle groups, an example of a routine spanning two weeks may look something like this:

Monday: Back/Biceps

Tuesday: Legs

Wednesday: Off

Thursday: Chest/Shoulders/Triceps

Friday: Back/Biceps

Saturday: Off

Sunday: Legs

 

Monday: Chest/Shoulders/Triceps

Tuesday: Off

Wednesday: Back/Biceps

Thursday: Legs

Friday: Off

Saturday: Chest/Shoulders/Triceps

Sunday: Back/Biceps

 

Of course, this can be modified based on your schedule. I would recommend always leaving at least 48 hours between each muscle group before strength training that area again. What’s important is using it to fit your schedule so that you can remain consistent.

As I discussed above, for each exercise, I would recommend 8-10 reps per set to begin, with a total of about 5-6 sets for each muscle group on each day.

This would give you a total of 10-12 sets for the week per muscle group.

Now, when I say muscle group, that does not mean “upper body” and “lower body.”

It refers to the specific muscle movers: biceps, triceps, quadriceps, hamstrings, and so on.

There are hundreds of different strength and muscle building exercises available. These can be done with free weights, exercise machines, and even just body weight.

Everyone is an individual, and what works for one person may not be appropriate for another based on previous injuries, joint issues, or health conditions.

I will give a sample workout with some basic exercises but keep in mind these can always be modified or swapped out based on your experience.

The regimen below is broken down by muscle groups.

However, you could always combine the back/bicep days with the tricep/chest/shoulder days if you prefer to an upper body/lower body regimen.

Monday: Back/Biceps

Working the back and biceps together allows synergistic muscle groups to be trained in one day.

For example, while the large back muscles-the latissimus dorsi-are primarily engaged in a pull-up, the biceps assist in this motion. This is true for many back and biceps exercises.

Back – Pull-Ups: 3 sets of 4-5 reps. If you cannot do an unassisted pull-up, that’s ok!

Start with assisted pull-ups with a band or machine that allows you to rest your legs and adjust the assistance.

If you have a training partner, they can hold your legs as well to assist.

You can also start with lower reps as I have noted here, and work your way up to 8-10 reps as strength increases.

Back – Lat Pull Down: 3 sets of 8-10 reps

Biceps – Bicep Dumbbell curls: 3 sets of 8-10 reps

Biceps – Bicep Hammer Curls: 3 sets of 8-10 reps

 

Tuesday: Lower Body (Quadriceps, Hamstrings, Glutes and Calves)

With lower body exercises, many of the same muscles are used together to perform the motion, although one muscle group is typically the primary mover.

For example, squats are a great exercise for the hamstrings, however, the quadriceps are the main muscle group in this exercise.

With the lower body, we are still aiming to hit each muscle group at about the same frequency for the week.

Squats: 4 sets of 8-10 reps

Alternating Lunges: 2 sets of 8-10 reps each side

Standing Calf Raises: 3 sets toes forward, 3 sets toes pointing out 8-10  reps

Bulgarian Split Lunges: 2 sets of 8-10 reps each leg

Glute Bridge: 3 sets of 8-10 reps

 

Wednesday: Off

 

Thursday: Chest/Shoulders/Triceps

Again, these muscle groups tend to work together in many movements.

While the bench press mainly works the chest muscles, the triceps also assist in this motion.

Chest – Standard bench press (or bench press machine): 3 sets of 8-10 reps

Chest – Dumbbell (or machine) flys: 3 sets of 8-10 reps

Tricep – Triceps Kickbacks: 3 sets of 8-10 reps

Triceps – Tricep Cable Pulls: 3 sets of 8-10 reps

Shoulders – Overhead Seated Dumbbell Press: 4 sets of 8-10 reps

Shoulders – Lateral Raises: 2 sets of 8-10 reps

 

Friday: Back/Biceps

Back – Seated Rows: 3 sets of 8-10 reps

Back – Bent Over Barbell Rows: 3 sets of 8-10 reps

Biceps – Incline Curls: 3 sets of 8-10 reps

Biceps – Preacher Curls: 3 sets of 8-10 reps

 

Saturday: Off

 

Sunday: Lower Body

Leg Press: 3 sets 8-10 reps

Seated calf raises: 3 sets toes forward, 3 sets toes pointed in 8-10 reps

Romanian Dead Lifts: 3 sets 8-10 reps

Leg curls: 2 sets 8-10 reps

Leg extensions: 2 sets 8-10 reps

 

Monday: Chest/Shoulders/Triceps

Chest – Incline Dumbbell Press: 4 sets of 8-10 reps

Chest/Triceps – Dips: 2 sets of 8-10 reps

Shoulders – Arnold Press: 3 sets of 8-10 reps

Shoulders – Shrugs: 3 sets of 8-10 reps

Triceps – Skull Crushers: 3 sets of 8-10 reps

Triceps – Overhead Tricep extensions: 2 sets of 8-10 reps

 

Tuesday: Off

 

Wednesday: Back/Biceps

Back – Single Arm Dumbbell Rows: 4 sets of 8-10 reps

Back – Close Grip Lat Pulldowns: 3 sets of 8-10 reps

Biceps – Dumbbell Wide Angle Curls: 3 sets of 8-10 reps

Biceps – Supinated Curls: 3 sets of 8-10 reps

 

Thursday: Lower Body

Deadlifts: 3 sets of 8-10 reps

Reverse Lunges: 3 sets of 8-10 reps for each leg

Curtsy Lunges: 2 sets of 8-10 reps for each leg

Standing calf raises on elevated surface: 3 sets toes forward, 3 sets toes pointed out, 8-10 reps

Sumo Squats: 3 sets of 8-10 reps

 

Friday: Off

 

Saturday: Chest/Shoulders/Triceps

Chest – Standard Bench Press: 3 sets of 8-10 reps

Chest – Decline Bench Press: 3 sets of 8-10 reps

Triceps – Triceps Dips on Bench: 3 sets of 8-10 reps

Triceps – Single Arm Tricep Extensions: 3 sets of 8-10 reps

Shoulders – Front raises: 3 sets of 8-10 reps

Shoulders – Standing Barbell Military Press: 3 sets of 8-10 reps
 

Sunday: Off

 
This sample routine is over two weeks to show how these exercises can be staggered and to illustrate the different variety of exercises that can be used to obtain muscle growth.

Once you finish the second week, you can cycle back through to the beginning.

This routine isn’t set in stone, but rather a template to help with your quest for muscle building and growth.

I have not discussed core exercises yet. Working your core will also need to be incorporated into a fitness routine for overall muscle building, but that is a topic for a different day.

How Much Weight Should I Use?

Start with a weight that allows you to complete the full number of reps.

If you find that you are finishing 10 reps with minimal fatigue, you will need to increase the weight.

On the other hand, if you are struggling to get to 8 reps, it’s time to swallow your pride and drop down to a lower weight.

Over time, you will find that it will become easier to finish your sets.

At that point, it is time to challenge yourself with a higher weight.

This is known as progressive overload. You may start with doing 15-pound bicep curls during your first few weeks, moving from 8 to 10 reps.

Once that 10 reps becomes easier, it is time to move up to 17.5 or 20 pounds and try to achieve 6-8 reps. You would then stay at that weight until 10 reps is easier to achieve.

From this, you progressively and slowly increase your weight based on your progress.

How Much Should I Rest?

The final question that I often get is how much to rest between sets. Studies have been a bit conflicting regarding the ideal rest period.

It appears that longer rest, about 2-3 minutes, is better for muscle growth than rest periods of 60 seconds or less.

Also, short rest periods may potentially blunt post-exercise muscle synthesis.

However, other studies have shown no difference in shorter versus longer rest in regards to muscle growth.

In my opinion, in order to avoid injury and give your best effort in each set, I advocate for about a two minute rest period between sets.

This will allow muscle ATP to regenerate so that you can perform the next set at a higher level.

When Should I Start?

Stop wasting time and click to link below to get started today.

>>> Click here to try our free muscle building workout! <<<

While it may seem that building muscle becomes harder as we age, this does not mean you can’t put together a strength building plan that allows you to achieve your goals.

It all comes down to having a plan, training hard, and being consistent and dedicated to your training.

Before you know it, you will have the muscle and strength gains you set out to achieve.

Your new friend & health coach,

Holly Smith

Holly has a strong interest and passion for health and wellness. She is a board certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A NASM certified personal trainer with a performance enhancement specialization, Holly also loves to enjoy long distance running, competing in Ironman triathlons.

When men think of chest exercises, the first thing that often comes to mind is bench press and push-ups, but there are tons of great ways to mix it up a little.

By working the pecs at varying angles, you will recruit different muscle fibers, and be able to gain strength in the chest muscles, without growing bored with your routine.

This great chest workout for men is simple enough for someone who is just getting back into fitness but just as effective as many advanced programs to build a strong chest.

The pectoralis major and minor are the main groups that make up the chest muscles.

These muscles function to provide upper body strength and to help control arm movements.

Having strong chest muscles allows you to push and lift objects in everyday activities.

Since the chest muscles also contribute to arm movements and arm strength, having a strong chest assists you with any motions that require swinging or moving the arms across the body. Plus, the pecs are a large muscle group.

By increasing muscle size, you will be increasing lean body mass, which will allow you to burn more calories on any given day and give you that alpha look.

Chest Building Workout Routine for Men

Warm-Up

Chest openers with a band are the perfect warm-up exercise to start your chest workout.

Stand with your arms in front of you while holding a resistance band. Inhale and draw your arms out and back.

Feel your chest and shoulders open up as you take in several deep breaths.

Squeeze your shoulder blades. Return to the starting position and repeat for 15 reps.

Arm Circles: Raise both arms up to your sides with your palms facing outward.

Make small circles forward for 15 reps, then backwards for 15 reps to warm up the chest muscles.

Main Set

Barbell Bench Press: Okay, I know that I said that there is more to chest day than bench press. However, this is still one of the best chest exercises for men out there.

You should always have a spotter when doing this exercise so that you can reach your max reps without injuring yourself.

To start, lie back on a flat bench.

Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked.

Breathe in and begin coming down slowly with the bar until it touches your middle chest. Pause briefly, then push the bar back to the starting position as you breathe out.

Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.

Aim for 3 sets of 8-10 reps.

Incline Dumbbell Flyes work the uppermost area of your chest muscles, while also working your shoulders and arms to a lesser degree. Hold a dumbbell in each hand and lie on an incline bench that is set to an angle of about 30 degrees.

Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you.

Inhale and start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other.

At the end of the movement, the arms will be by your side with the palms facing the ceiling.

Exhale and start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the palms are facing you again. Repeat for 3 sets of 8-10 reps.

Chest Dips: For this exercise, you will need access to a dip rack or parallel bars. To start, grasp the bars and hold your body up with your arms locked above the bars.

Inhale and, lower yourself slowly with your chest leaning forward about 30 degrees and your elbows flared out slightly until you feel a slight stretch in the chest.

Once you feel the stretch, use your chest to push your body back to the starting position as you exhale. Squeeze your chest at the top of the movement for a second.

Aim for 3 sets of 8-10 reps.

If you cannot do a dip unassisted at first, you can use a dip assist machine that is available at many gyms. You will rest your knees on the dip machine platform and adjust the weight to assist you in your dip.

The higher the weight you select, the more assistance you will receive and thus the easier the exercise will be. You can also have a spotter hold your legs to assist you until you gain the strength to perform dips on your own.

Cable Flyes: You will need a workout rack with high pulleys to perform this exercise. To start, place the pulleys on a high position (above your head), select the weight to be used, and hold the pulleys in each hand. Stand in the middle of the rack between the pulleys.

Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. Keep a slight bend on your elbows in order to prevent stress at the biceps tendon.

Then extend your arms to the side in a wide arc to return the cables to the starting position, or until you feel a stretch on your chest.

Your arms and torso should remain stationary; the movement should only occur at the shoulder joint.

Pull your arms back in front of you again for your second rep. Complete 3 sets of  8-10 reps.

The Decline Barbell Bench Press is an excellent chest exercise for the lower chest. As with the standard barbell bench press, always have a spotter to assist you. Secure your feet at the end of the decline bench and lay down on the bench.

Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked.

Inhale and bring the bar down slowly until the bar touches your lower chest. Pause for one second, then push the bar back up to the starting position.

Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.

Again, aim for 3 sets of 8-10 reps.

Cool Down

Chest Stretch: Stand tall with your fingers interlocked behind you near your butt. Keep your back straight and shoulder blades together while you push your arms up until you feel the stretch in your pecs. Hold for at least 30 seconds.

Wall Chest Stretch: With the left side of your body facing a wall, place your left palm and forearm on the wall. Slowly turn your body to the right as you feel a stretch in your left chest and shoulder. Hold for 20-30 seconds, then repeat on the right side.

Chest Exercises for Men, No Equipment Required

The above workout is great if you have access to a gym and equipment.

But life can get busy, and you may not always be able to get to a gym or have machines available to use. Not to worry!

There are plenty of chest exercises for men that can be done without equipment to achieve the same benefit of building a strong chest.

Check out these different push-up variations that can be done virtually anywhere:

Standard Push-Ups

This will work your chest muscles in a similar manner as a standard bench press. Lie face down with your hands on the floor directly under your shoulders.

Straighten your back so that your feet and your shoulders create a straight line. Avoid any curvature in the back.

Bend your arms down to a 90-degree angle and bring your chest as close to the floor as possible, then push back up by straightening your arms.

Incline Push-Ups

Just like with incline barbell or incline dumbbell bench press, here you will be targeting your upper chest muscles. Stand in front of a bench or countertop, place your hands on it about shoulder-width apart and lean forward at about a 45-degree angle.

Keep your back and legs as straight as you can. Then, slowly and steadily lower your body so that your chest is just a few inches from the surface. Return to the starting position by straightening your arms, and repeat.

Decline Push-Ups

Here, like with decline bench press, you will be working your lower chest with decline push-ups.

Find a chair or bench that won't slide across the ground and is able to hold your weight. Get into the basic push-up position, but place your feet on the bench rather than on the ground.

Straighten your back so that your feet and your body creates a horizontal line parallel with the floor. Bend your arms and bring your chest as close to the ground as possible, then push back up.

Alternating Side to Side Push-Ups

Start in the standard push-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again.

Perform a push-up. Come up and then move your left hand next to your right hand. Move your right hand out to the right so that your hands are shoulder-width apart again and perform another push-up. Continue alternating side to side.

Eccentric Push-Ups

Studies have shown that focusing on the eccentric or lowering phase of an exercise can lead to enhanced gains in muscle growth and strength.

Start in a high push-up position with your hands flat on the floor about shoulder-width apart and under your shoulders. Bend your arms as you lower yourself to the floor as you count slowly to three. Then push yourself back up for one rep.

Wide Push-Ups

This is a great exercise to really isolate the pecs with less assistance from the triceps that you typically get with a standard push-up.

Perform a standard push-up but keep your hands farther than shoulder-width apart.

You can gradually increase the distance of your hands as you gain strength. The farther you move your hands out, the more you will be isolating your pectoralis muscles.

Staggered Hand Push-Ups

This will work your chest muscles at different angles and also incorporate your triceps and shoulder to a greater degree. Start in the push-up position with your body straight, supported by your extended arms and your toes.

Your hands should be slightly wider than shoulder-width apart. Move your left hand slightly above shoulder height while you shift your right hand back towards your ribs.

Bend your elbows, lowering your torso to the ground. Do not allow your hips or back to bend or curve.

Pause at the bottom of the motion, and then extend the elbows to return to the starting position. Switch hand positions and repeat.

Commit to a Better You

As you can see, even if you don’t have access to a gym or weights, there are a number of different workouts that target the chest muscles that can be done in the comfort of your own home.

These are also great exercises to keep in mind if you are traveling and don’t have access to a gym, but still want to maintain your workout routine.

This way, there is never an excuse for not continuing to build your strength and enhance your fitness no matter where you are.

Building a strong chest is not only great for getting a chiseled upper body.

Strong chest muscles enhance your posture and make everyday activities that involve pushing and lifting easy to carry out.

Plus, you have the benefit of looking great in the process!

By incorporating these chest exercises for men into your weekly workout routine, you will continue to achieve your fitness goals and build a strong chest in the process.

Your new friend & health coach,

Holly Smith

Holly has a strong interest and passion for health and wellness. She is a board certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A NASM certified personal trainer with a performance enhancement specialization, Holly also loves to enjoys long distance running, competing in Ironman triathlons.

Finding the motivation to get back in shape after spending months or even years away from the gym is no easy feat. But with the proper training plan and exercises, you can see the pounds melt away and enjoy yourself at the same time! You can use these fat burning exercises for men to improve your overall health for years to come.

No matter what weight you are at now, it is never too late to start on the path to a fitter and healthier you.

You may have already done some internet searches trying to find some great fat burning exercises, only to find that they are more geared toward women.

Here, I will break down ten great fat burning exercises tailored more towards men.

Let me first start off by saying it's not just about shedding fat from the body.

The most important aspect in burning fat isn't about losing. It’s about gaining.

Yes, you heard me right. By gaining muscle and lean body mass, you will set yourself up for increasing your metabolic rate and burning fat consistently, even when you are not working out.

Of course, you will be burning calories during your workout and shortly thereafter, especially when challenging yourself at a high intensity.

By also adding pounds of lean muscle to your frame, your body will naturally burn calories even at rest.

What Makes a Good Fat Burning Workout?

Exercises that combine both strength building and resistance work along with cardio to increase the heart rate are essential in burning calories, gaining muscle, and losing fat.

By working large muscle groups, such as the glutes, quads, hamstrings, pectorals, and lats, you will be burning more calories with each movement.

It’s also important to include some variety so that the workouts keep you engaged and challenged throughout.

Here are ten great fat burning exercises for men:

Kettlebell Swings

This exercise is great for the glutes, hamstrings, upper, mid, and lower back muscles, as well as your core.

Not only will it work these large muscle groups, but it will also get your heart pumping and increase your cardiovascular fitness.

Start at a low weight and work your way up to avoid injury. Stand with your feet shoulder width apart and grip the kettlebell handle.

Bend your knees slightly and hinge forward at the hips, bringing the kettlebell between your legs.

Drive up through your hips bringing the kettlebell parallel to the floor at about chest level.

Repeat 10-12 times.

Squat to Overhead Press

This is a great compound move that will target your glutes, quads, hamstrings, arms, and shoulders.

Start with feet shoulder width apart with a dumbbell in each hand.

Squat until your hamstrings are parallel to the ground with the weights at shoulder height.

Straighten your legs and stand up while pressing the dumbbells above your head.

Bring the weights back down to shoulder height and repeat.

Goblet Squat

Squats are great for fat burning, and for those just getting back into working out, the goblet squat is great for easing your way back into things before progressing to barbell squats.

Stand with feet slightly wider than shoulder width apart with toes pointing outward and hold a dumbbell at chest height.

Slowly bend your knees and squat down until your hamstrings are parallel to the ground.

Push up through your heels and stand back up and repeat.

Battle Rope Waves

Battle ropes are an amazing fat burning exercise for men that also targets your shoulders, glutes, quads, hamstring, and core. So look no further than the battle ropes.

Stand with your feet shoulder width, or slightly wider, apart. Grab both ropes and sit back in about a quarter squat with your core engaged.

Alternate moving your right and left arms up and down, forming waves along the floor with the ropes.

Start slow; even just 10 seconds at a time with a thirty-second rest is a great start, and you can progressively increase your interval time as your fitness improves.

Bent Over Rows to Curls

With this compound move, you will be working the large back muscles along with the biceps.

Working multiple muscle groups will have you building lean muscle mass that will burn fat and calories, not just during the workout, but even after you leave the gym.

Stand with a weighted barbell, or two dumbbells, and slightly hinge at the waist with the weights hanging down in an overhand grip.

Pull up towards your chest and then lower back to the starting position.

Then stand up and curl the bar or dumbbells up and lower down again.

Hinge back down to the original position and repeat.

Mountain Climbers

This is another great fat burning exercise for men that requires you to engage your shoulders, triceps, and core. In addition, you will get a great cardio workout as well.

Get into a push-up position, with your hands directly below your shoulders, core engaged. Keep your back straight and avoid dipping or curving the lower back.

Alternate bringing your right knee to your right elbow and back, then left knee to left elbow and back.

Repeat as quickly as possible for thirty seconds. Trust me, that’s all you need at first to feel the burn. Slowly increase your time as you gain strength!

Walking Lunges

Again, working the large leg muscle groups will give you some serious fat burning bang for your buck. You will need a clear pathway for this exercise.

Begin standing with your feet shoulder width apart. You can hold dumbbells down by your sides, or you can just use your body weight to start out.

Step forward with your right leg, flexing the knees to drop your hips.

Lower down until your left knee behind you nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.

Drive through the heel of your right foot and extend both knees to raise yourself back up. Step forward with your left back foot now, repeating the lunge on the opposite leg.

Continue walking forward, alternating lunges for 6 reps on each side, then turn around and return to where you started.

If you do not have a large area for walking, you can do these lunges in place by alternating sides.

Weighted Crunches

Lie on your back on a mat with feet flat on the ground. Hold a weight extended above your torso. Exhale and slowly begin to roll your shoulders off the floor.

Your shoulders should come up off the floor about 4-6 inches while your lower back remains on the floor. At the top of the movement, engage your abdominal muscles and pause. Inhale and slowly lower yourself back down to the mat. Repeat 12-15 times.

Make sure you are doing this move slowly and really engaging the abdominal muscles throughout the exercise.

Push-Ups

Sure it’s a simple exercise, but you don’t always need equipment and crazy moves to burn fat and build muscle.

The standard push-up, when done with correct form, will work your chest, triceps, shoulders, and core.

Make sure there is no dip in your back and go as far down to the floor as possible before pushing your body back up.

See how many reps you can do in a row, and slowly try to increase this number as your body adapts.

Burpees

Last, but certainly not least, the ultimate fat burning exercise. You are working multiple muscle groups while working up a sweat and improving cardiovascular fitness.

There are many variations to the burpee, but you should begin with the standard move.

Start in the standing position. Bend your knees and bring your hands to the floor. Kick your legs out behind you to bring yourself into a plank position. Then quickly bend your knees back into your chest and jump (or stand) back up.

Repeat as many as you can in 30 seconds.

Ten Excellent Fat Burning Exercises

There are many more out there, and how you put your work out together will also determine how many calories you will be burning. As I mentioned previously, a combination of resistance training and muscle building along with cardio will provide the most efficient way to burn fat.

The exercises above combine many of these aspects, but you can also put together your own workout by combining exercises from the categories below.

Strength/Resistance

• Push-ups
• Pull-ups
• Barbell Bench Press
• Incline Dumbbell Bench Press
• Deadlifts
• Barbell Squats
• Seated Rows

Cardio/Interval Training: Aim for the highest number of reps you can complete in 30 seconds, with a short 15-second rest between each exercise. After completing the list, rest for one minute and repeat. It may not seem like a lot, but trust me, you will feel the burn!

• Butt Kickers
• High Knees
• Jump Rope
• Jumping Jack
• Squat Jumps
• Jump Lunges
• Burpees with Push-ups

You may have days where you solely work from the strength category or from the interval training category. Other days, you can combine workouts.

The main thing is to make sure you include both strength training and interval or cardiovascular training throughout the week. This will allow you to increase lean body mass and burn fat at a more efficient rate.

By incorporating these exercises into your workout regime, you will be burning fat and calories and building muscle. But remember, fat burning doesn't just happen at the gym.

There are plenty of everyday activities that can be done to continue to burn fat even on days when you aren't working out.

Ways to Burn Fat Away From the Gym:

Wash Your Car

Instead of sitting in your car as it’s pulled through an automated car wash, grab some buckets and rags and get to work!

The scrubbing and back and forth motions will give your shoulders and back an excellent workout while burning calories.

Yardwork

Save money and instead of hiring a landscaper, do the yardwork yourself!

Mowing the lawn, mulching, gardening, and raking leaves are excellent ways to get the heart pumping and to work the legs, glutes, arms, back, and shoulders.

Take the Stairs!

Many buildings have elevators or escalators, but using the stairs is a great leg and cardio workout.

Cleaning out the Garage

You always say you’ll get to it, right? Well here’s an opportunity to get organized and get a free workout in the process. By lifting boxes and yard equipment, sweeping, and moving at a constant pace, you will quickly burn fat and calories.

Paint a Room

Looking to change the look of your home? Instead of hiring painters, you can do the work yourself. Rolling on paint is a great upper body workout that will work your muscles at multiple different angles.

But it isn't always about all work and no play.

Taking your kids to the park, playing sports with friends and family, or even walking the dog are small ways to add to your fat burn while away from the gym.

Even learning a new hobby or sport that you've always wanted to try is a fun way to become more physically active.

You could join a swim league, take tennis lessons, or even try a new fitness or boot camp class.

It is so important to make sure that you are doing things that you enjoy. That way, working out doesn't seem like a chore, but is actually something that you look forward to every day.

By taking small steps today, you will gradually increase the number of reps and sets you are doing in the gym, and the number of days you are working out weekly.

Before you know it, you will be seeing changes in your body from burning fat and building muscle, and will be well on your way to a healthier and fitter you!

Your new friend & health coach,

Holly Smith

Holly has a strong interest and passion for health and wellness. She is a board certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A NASM certified personal trainer with a performance enhancement specialization, Holly also loves to enjoys long distance running, competing in Ironman triathlons.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fat burning exercises for men.