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As a busy dad, it’s not always easy to figure out the best workout programs to help you obtain your highest level of fitness in a reasonable amount of time.

But if you are looking for the top exercises that will help you build strength and also help you lose weight without spending hours in the gym, full-body exercises are going to be one of your best options.

You have so many responsibilities between your family, work, and home life, that finding ways to stay in shape may sometimes end up at the bottom of your to-do list.

However, it is so important to maintain a healthy lifestyle to live your highest quality of life.

Full-body exercises allow you to achieve this, without spending hours and hours at the gym.

Top 8 Full Body Exercises For Men

These are the best full-body exercises that will target your upper and lower body simultaneously while also engaging your core.

#1 – Deadlift:

The deadlift is a great exercise that works a number of muscles at once, making it ideal to include in a full-body workout.

The deadlift will target the hamstrings, glutes, quads, core, upper back, and deltoids.

1. Focus on form, not weight, when you first start doing this movement to avoid injury.
2. Stand with your feet hip-width apart and mid-foot under the barbell.
3. Hinge forward at your hips and grasp the bar with your hands just outside of your knees.
4. Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.
5. 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.
6. Return the bar to the floor by moving your hips back while bending your legs and lowering the bar. Aim for three sets of 8-10 reps.

#2 – KettleBell Swings:

This exercise is great for your 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.

1. Start at a low weight and work your way up to avoid injury.
2. Stand with your feet shoulder-width apart and grip the kettlebell handle.
3. Bend your knees slightly and hinge forward at the hips, bringing the kettlebell between your legs.
4. Drive up through your hips bringing the kettlebell parallel to the floor at about chest level.
5. Repeat 10-12 times for a total of three sets.

#3 – Renegade Rows:

This movement forces you to engage your core and lower body, while also working the muscles in your back and shoulders during the rowing motion.

1. Start in a push-up position while grasping two light dumbbells underneath you.
2. Engage your core and pull up your left arm into a row while balancing on the right arm.
3. Return the left arm back to the starting position, then repeat on the opposite side.
4. Aim for three sets of 8-10 reps on each side.

#4 – Squat to Shoulder Press:

Another great full-body exercise, the squat to shoulder press will work your glutes, hamstrings, and quads during the squat.

Then, as you press up you will be targeting the shoulders while also working the core.

1. Begin in a standing position with a dumbbell in each hand at shoulder height.
2. Squat down until your thighs are parallel to the floor.
3. Extend your legs back up to a standing position.
4. Then press the dumbbells overhead by extending the elbows.
5. Return the weights to the shoulders, then repeat.
6. Aim for three sets of 8-10 reps.

*This video tutorial comes courtesy of our friends over at NXT Level Physique. (Thanks guys!)

#5 – Burpees:

This is a great full-body exercise that will also add cardio to your workout session.

1. Stand with your feet shoulder-width apart.
2. Squat down and place your hands on the floor.
3. Kick back into a push-up position. Do one push-up.
4. Jump your legs back to a squat and jump up, throwing your hands above your head.
5. Land and repeat.
6. Continue for 30 seconds. Rest for 15 seconds, then repeat two more times.

#6 – Farmer’s Walk:

If you want a simple exercise that hits pretty much every major muscle group, then you have to incorporate farmer’s walks into your workout routine.

This move targets the muscles in your shoulders, upper back, biceps, triceps and forearms. It also strengthens your glutes, quadriceps, hamstrings and calf muscles.

All of this, plus you are engaging your core throughout the entire movement.

This is one of the most straightforward full-body exercises out there.

1. All you need to do is grab two dumbbells, kettlebells, or farmer’s bars and walk as far as you can.
2. Make sure that you brace your core with the weights by your side.
3. Draw your shoulders down and back and stand tall throughout the exercise.
4. How far you can walk will typically depend on how much space you have available.
5. Start by trying to walk as far as you can across the gym.
6. Rest for thirty seconds, then repeat two more times.

#7 – Tricep Dip to Toe Touch:

This full-body exercise will target your triceps, shoulders, core, and glutes.

In addition, the alternating motion will increase your heart rate and add some cardio to your workout.

1. Sit on a bench with your hands placed behind you and knees bent in front of you.
2. Lift your butt up into the position to do a tricep dip. Bend your elbows to dip down.
3. As you push back up, kick your left foot into the air and simultaneously bring your right hand up to your left foot.
4. Come back down to your original starting position and repeat on the other side, reaching your left hand to your right foot.
5. Do as many reps as you can for 30 seconds.
6. Rest for thirty seconds then repeat for a total of three sets.

*This video tutorial comes courtesy of our friends over at Sculpted Training.

Benefits of Full Body Exercises

Target Major Muscles Groups More Frequently With Full Body Exercise

Full-body exercises are great for a number of reasons. For one, these exercises enable you to have killer workouts that target all of your major muscle groups.

When you are utilizing these types of exercises, you can achieve a high level of results in under an hour a day and as little as three days per week.

This is because you're hitting each muscle group in a single workout instead of isolating your muscle groups to one day each week.

Research has shown that increasing the frequency of exercising each muscle group can lead to bigger strength and hypertrophy gains as compared to isolating muscle groups and only targeting them once per week (1).

Increase Fitness With Full Body Workouts

In the past, you may have tried workout programs that had you target specific body parts on each day of the week.

For example, one day may have been “leg day”, and another day “back and bicep day.”

But studies have shown that full-body workouts can be more beneficial for improving fitness and building muscle (2).

Full Body Exercises Help Decrease Muscle Soreness

Not only will these full-body workouts build muscle, but they will also allow you to go into your next workout without being extremely sore from your previous exercise day.

Since you aren’t doing countless reps on one muscle group, this will allow for better recovery and an ability to give your best effort for your next workout.

Maximize Muscle Building Potential

Full-body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

For one, you are giving your body enough time to recover before the next full-body workout.

In addition, by not allowing too much time before targeting each muscle group, you are able to hit the best window for when muscle growth is at its highest potential (3).

This, in turn, will increase lean muscle mass and decrease body fat percentage.

Full Body Exercises Help Avoid Overtraining

By splitting up your workouts into full-body exercises you can avoid overtraining specific muscle groups.

For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

In contrast, if you are able to do three workouts a week that incorporates full-body exercises, you can focus on all muscle groups simultaneously during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.

This will allow you to lose weight and be able to build a great looking physique.

Full Body Exercises Improve Health and Quality of Life

Not only will full-body exercises help you lose weight and build muscle, but they will also improve your overall health and reduce your risk of chronic disease.

This will keep you living a high quality of life to spend with your family and loved ones.

Exercise has been shown to decrease your risk for the development of chronic diseases such as diabetes (4).

Exercise also aids in fat loss and overall weight loss as well (5).

By just decreasing your potential for obesity you can avoid the development of numerous chronic diseases, ranging from cardiovascular disease to even certain cancers.

Full body strength training will reduce your risk for injury as well, not just while you’re working out, but also in day to day activities.

This will allow you to live independently as you age.

The Fit Father Project

The Fit Father Project offers a number of fitness programs that utilize full-body exercises to enhance muscle strength and aid in weight loss.

For beginners looking to start working out for the first time or getting back into a new routine, our free 24 minute workout program is the perfect place to start.

If you have already been working out for some time, our FF30X program may be more your pace.

This 30-day fitness program is designed for busy dads and offers exercise plans and dietary advice to get you into the best shape of your life.

FF30X offers a variety of full-body exercises along with other fitness and nutrition advice.

This comprehensive program is a great way to get in great shape and improve your health as you age.

Both of these programs give you a wide variety of workouts, including full-body exercises.

Always Use Good Form With Full Body Exercises

When doing any workouts, especially those that involve weights, it is essential to focus on proper form and body alignment to reduce the risk of injury.

Always be sure to choose an appropriate weight for your level of fitness. Also, these exercises should be about quality, rather than quantity of repetitions.

This allows you to get the most benefit out of your workouts.

Full Body Exercises are Great For Any Level of Fitness

Whether you are just starting or have been working out for years, full-body exercises are perfect for all levels of fitness.

Plus, you can change around the weight or number of reps to match your current level of fitness. You can even drop down to a lower weight mid-set if needed.

Or grab a heavier one to challenge yourself. These workouts are extremely versatile!

Build Full Body Exercises Into Your Workout Routine

All of these full-body exercises can be incorporated into your weekly routine.

These exercises are great if you want to do a circuit workout and jump between full-body exercises.

Or you can pick and choose certain exercises to incorporate into virtually any workout.

The Fit Father Project offers additional workout routines that use full-body exercises to work your muscles and challenge your body.

And they are already put together in great workout programs so you don't have to worry about coming up with your own routines!

The 24-minute workout offers a top of the line introduction to resistance training to boost your metabolism and increase your strength.

This program utilizes full-body exercises as well to get you an efficient, yet extremely effective, workout that hits all of your muscles.

And if you are looking for a more long term challenge, FF30X will push you and continue to motivate you to get in the best shape of your life.

The full-body exercises incorporated in FF30X will make sure that your workouts never become boring and that you are continually targeting all of the major muscle groups.

Start Your Fitness Journey Today

If you are ready to get in the best shape of your life, you have to try these full-body exercises.

Then, you can try the other high-level workouts offered by the Fit Father Project.

Visit their site now to read the number of testimonials from thousands of men that they have already helped achieve their fitness goals.

And then add your name to that list as you begin on your own fitness journey.

Your new friend & Coach,

*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 full-body exercises.

References:

1)Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

2) Zaroni, R. S., Brigatto, F. A., Schoenfeld, B. J., Braz, T. V., Benvenutti, J. C., Germano, M. D., … & Lopes, C. R. (2019). High resistance-training frequency enhances muscle thickness in resistance-trained men. The Journal of Strength & Conditioning Research, 33, S140-S151.

3) Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., … & Loenneke, J. P. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.

4) Grøntved, A., Rimm, E. B., Willett, W. C., Andersen, L. B., & Hu, F. B. (2012). A prospective study of weight training and risk of type 2 diabetes mellitus in men. Archives of internal medicine, 172(17), 1306-1312.

5) Ross, R., Dagnone, D., Jones, P. J., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: a randomized, controlled trial. Annals of internal medicine, 133(2), 92-103.

Between work, kids, and tons of other responsibilities, there are some days that it can seem impossible to fit in a workout. That's where micro workouts come into play.

If you haven’t heard of micro workouts, it’s exactly what it sounds like.

Micro workouts are short bouts of exercise that you can perform throughout the day when you have a few minutes of free time.

And there is research to show that micro workouts can still have great fitness benefits.

Improve Your Health with Short Bursts of Exercise

A recent study from the Journal of the American Heart Association showed that sporadic exercise lasting 5-10 minutes performed throughout the day can help reduce mortality.

While the AHA recommends 150 minutes each week of moderate to vigorous activity, the research found that this total was independent of how the activity was accumulated (1).

Micro workouts are great because they can be done just about anywhere.

The important thing to remember is that, since these workouts are short in duration, they need to be high in intensity.

One study out of McMaster University in Ontario found that brief, intense exercise can improve cardiovascular health to the same extent as sustained endurance exercise.

This was despite having lower total exercise volume! (2)

So even a short workout, like our 24-minute fat-burner, is far better than no workout at all.

Increase Your Intensity With Micro Workouts For Men

Any workout is going to burn calories, however the higher the intensity of the workout, the more calories you will continue to burn, even after the workout has ended.

This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short. So if you are short on time, the key is to really up the intensity.

This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

For example, a study out of the International Journal of Sports Nutrition and Exercise Metabolism showed that two minutes of sprint intervals produced similar post-exercise oxygen consumption as thirty minutes of continuous running at a lower intensity (3).

Form Still Counts, Even with Shorter Workouts

And, just because you aren’t spending hours in a gym or using a lot of equipment, this does not mean you should forget about form and safety.

Since you will be working at a higher intensity in these micro workouts, maintaining proper form throughout the movements is essential to avoid injury.

Top 5 Micro Workouts For Men

1) Commercial Break Micro Workout

Some days you can’t get to the gym, whether it be a long workday or needing to be at home with your kids. So here are some great moves to do in the comfort of your home.

• Jog in place for 30 seconds.
  • This can start out as a light jog at first, then increase the pace.
• Burpees for 30 seconds.
  • You can do these with or without a push-up. Remember to keep your core engaged throughout the movement.
• Alternating lunges for 30 seconds.
  • Start out slowly and then gradually increase the intensity. Be sure that your knees don’t track over your feet during each movement.
• Elbow plank for 30 seconds.
  • Don’t let your back arch while holding this position. If you feel your form fading, come out of the plank for a brief second and then resume.

Rest for 1 minute, then repeat two more times. Try to increase the intensity or reps for each movement in each subsequent circuit.

This short workout will give you both cardiovascular and strength training benefits.

Try to move right from one exercise to the next to keep your heart rate up throughout this micro workout.

2) Micro Workouts for the Office

You can still get a workout by accumulating reps throughout the day… even at your desk!

Try these exercises at work whenever you get a chance to sneak in a few reps.

Resistance training using your own bodyweight is a great way for men to add strength training through micro workouts even when you don’t have access to free weights.

• Tricep Chair dips x 30 reps:
  • This is a quick exercise you can do whenever you have a couple of minutes. Just move to the edge of your chair and lower your body down into a tricep dip until your arms are parallel to the ground. Push back up, being sure to keep your arms close to your body.
• Bodyweight squats x 15 reps:
  • Bodyweight squats are an easy exercise to do right beside your desk. Be sure that your knees don’t track over your feet. Engage your core and maintain good posture throughout to avoid injury.
• Push-Ups x 15 reps:
  • Push-ups are a great upper body and core workout. These can be done just about anywhere, and there are a number of variations that can be done throughout the day. You can start out with standard push-ups.The next time you can do military push-ups, or put your feet up on your chair and try decline push-ups. This will allow you to engage different muscles in your chest.
• Calf raises x 30 reps:
  • Stand next to your chair or desk and perform 30 reps of calf raises. Try changing the angle with this exercise as well. Do 30 reps with your toes pointing forward.Then try the next 30 reps with your toes pointed out, and finally, do another set with your toes pointing in to target all areas of your calf muscles.

Repeat throughout the day when you have breaks between meetings and phone calls.

This is a great way to get your blood flowing during the day, especially if you have a desk job that has you sitting most of the day.

3) Dumbbell Micro Workouts

If you have access to a pair of dumbbells these can be used to get a killer micro workout from just about anywhere. Perform each exercise for 30 seconds, then move to the next.

Rest for one minute, then repeat 1-2 times depending on how much time you have.

• Bicep curls
• Tricep kickbacks
• Shoulder press
• Lawnmower rows
• Squats

Resistance workouts with weights has been found to help reduce cardiovascular morbidity and mortality, even at less than an hour total for the week (4).

If you have a pair of dumbbells around the house, these are some great exercises to sneak into your day whenever you have a few minutes.

4) Quick Tabata Micro Workout

Make sure you have a towel and water available for this short, but intense micro workout.

High-intensity interval training has been shown to produce similar calorie-burning potentials over 24 hours compared to longer bouts of lower intensity endurance exercise.

This is despite being much shorter in duration (5).

• Burpees with push up for 20 seconds, rest 10 seconds
• Tuck jumps for 20 seconds, rest 10 seconds
• Mountain climbers for 20 seconds, rest 10 seconds
• Spiderman push-ups for 20 seconds, rest 10 seconds

Repeat the circuit twice for a quick 4-minute Tabata style workout. If you have extra time you can add on another circuit.

5) Hotel Stairs Micro Workout

Stuck on the road and still want to fit in a short workout?

If your hotel doesn’t have a gym, hit the stairs!

You can modify this micro workout based on how many flights of stairs you have available.

• Sprint up one flight of stairs, walk or jog back down
• Next, sprint up two flights of stairs, walk or jog back down
• Finally, sprint up three flights of stairs, walk or jog back down

Repeat two times through for a quick and efficient cardio workout that will also build up your glutes, quads, and hamstrings.

If you can do this 3 or 4 times throughout the day, that’s even better!

A 2019 study published in Applied Physiology, Nutrition, and Metabolism found that three bouts a day of vigorous stair workouts done three times a week were highly effective at improving cardiovascular health (6).

When You Can’t Get A Full Workout, Micro Workout!

Micro workouts are a great way to get your heart rate up and fit in a quick workout.

While they don’t take the place of more structured workouts throughout the week, micro workouts are far better than doing nothing at all.

The Fit Father Project is a great place to find a variety of exercise options. This ranges from month-long programs to quick micro workouts for men like those listed above.

For example, this awesome 7-minute workout which is another great high-intensity micro workout you can do on days when you are short on time.

As a busy dad, life can get hectic, but just because you are completely swamped doesn’t mean that you have to miss out on being active.

Micro workouts are an efficient way for men to get their muscles moving and heart pumping on days when you otherwise would have done nothing.

I hope this gives you something to think about?

Your friend & coach,

References:

1) Saint‐Maurice, P. F., Troiano, R. P., Matthews, C. E., & Kraus, W. E. (2018). Moderate‐to‐vigorous physical activity and all‐cause mortality: do bouts matter?. Journal of the American Heart Association, 7(6), e007678.

2) Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., & Gibala, M. J. (2016). Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PloS one, 11(4), e0154075.

3) Hazell, T. J., Olver, T. D., Hamilton, C. D., & Lemon, P. W. (2012). Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. International journal of sport nutrition and exercise metabolism, 22(4), 276-283.

4) Liu, Y., Lee, D. C., Li, Y., Zhu, W., Zhang, R., Sui, X., … & Blair, S. N. (2019). Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Medicine and science in sports and exercise, 51(3), 499-508.

5) Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E., & Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied physiology, nutrition, and metabolism, 39(7), 845-848.

6) Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness?. Applied Physiology, Nutrition, and Metabolism, 44(6), 681-684.

There are many reasons men may want to start a muscle building workout plan for beginners. Lean muscle is important for everyday activities and reduces the risk of injury. Increased lean muscle mass also raises your metabolism and helps you burn fat.

Plus who doesn’t want to show off a strong, chiseled physique?

If you’re a beginner to weight lifting, the big problem is figuring out how to get started.

You may even wonder if you are too old or inexperienced to start lifting weights.

But just because you’re new to lifting weights doesn’t mean that you can’t start building muscle now to be in the best shape of your life.

What you need is a comprehensive muscle building workout plan for beginners.

Workout Plans for Muscle Growth

Workout plans designed for endurance and fitness and workout plans targeted towards building muscle require different approaches.

Both are great goals and have amazing benefits. Plus, if you are exercising to build muscle you are also going to be improving your long term health and fitness.

There is the misconception that as you age, it isn’t possible to have the same muscle growth as you did at a younger age.

Luckily, this isn’t true. And it doesn’t require high priced supplements or complicated workouts.

All that is needed is the motivation and dedication to a workout and nutrition plan that is focused on building muscle.

As you get older, you do need to take a different approach to strength training.

For one, your hormone levels, namely testosterone, decrease with age.

This means you will need to adjust the number of days you workout a week and the amount of rest you give your body between workouts.

Another factor that changes with age is the amount of time at your disposal. When you were younger, you may have had countless hours to spend at the gym.

But now you’re a busy dad with a full-time job. In addition, your body needs longer recovery periods to minimize injury risk.

Therefore, you need workouts that are effective but also efficient.

If you are a beginner as far as muscle building exercises go, you also need a workout plan that is straightforward and easy to follow.

Luckily, the Fit Father Project is here to help you discover that fitness plan.

Muscle Building Workout Plan For Beginners

The first question you probably have as a beginning weightlifter is: How many days a week do I need to strength train? And what areas should I be focusing on?

Studies have shown that as men age, the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week (1,2).

When you only work out one or two muscle groups a day, you are limited to only targeting these areas one time during the week.

There are just not enough days in the week to do more!

And, if you are only working out these muscle groups once a week, you will likely end up trying to do too many sets and reps in that one day.

This high volume can lead to increased muscle soreness, higher risk of injury, and overtraining.

Optimal Number of Sets For a Muscle Building Plan

So now that you know how many days a week you should be strength training, the next step is understanding the optimal number of sets per muscle group to perform.

I’m sure you’ve seen other guys spending hours at a time in the gym, sticking to the “more is better” mindset.

However, there is a point where you can stress your muscles too much.

Not only will this overtraining not give you any additional muscle-building benefits, but you are also setting yourself up for injury.

Each individual is a little different, but as a general guideline, larger muscle groups will need more sets than smaller muscle groups.

For the beginner, the optimal number of sets per muscle group per week will follow guidelines similar to this:

Legs: 12-14 sets
Back:12-14 sets
Chest: 10-12 sets
Biceps: 6-8 sets
Triceps: 6-8 sets
Shoulders: 6-8 sets

So, to get 12 sets of legs in during the week, you can do four sets three times a week. This plan can be broken up in any number of ways.

For example:

Monday: 4 sets of squats
Wednesday: 2 sets of lunges, 2 sets up glute bridges
Friday: 4 sets of deadlifts

By dividing these exercises out over three full-body days you can get effective workouts without overtraining or risking an overuse injury.

By working out the same area 48-72 hours later, you can reach your full muscle-building potential.

How Many Reps Should I Be Doing?

If you are looking to increase muscle size, then higher weights and lower reps is best.

Studies have shown that you can achieve similar increases in muscle hypertrophy with low weights and high reps as long as you push your muscles to fatigue.

However, these same studies also showed that higher weights were superior in maximizing strength adaptations (3).

Now, this does not mean choosing a weight so high that is going to cause an injury. You should aim for a weight that will allow you to complete 6-8 reps with proper form.

What About Rest Periods?

Taking adequate rest between sets is crucial to increasing strength and seeing an increase in muscle size. During lifting, your muscles use energy to contract.

This energy comes from a molecule called ATP. As the work of the muscle increases, more ATP is used and must be replaced in order for the muscle to keep contracting.

To maximize the regeneration of ATP, you need to have adequate rest between sets. By doing this you'll be able to lift to your full capacity.

If your rest periods are too short, not enough ATP will regenerate and you will not be able to lift to your maximum potential.

For heavy lifting, you should rest two to three minutes between sets.

This will allow your energy stores to replenish so that you cannot repeat the next set at your highest effort.

Can I Gain Strength Too?

There are a variety of different exercises that can be put together into a solid strength training workout plan.

When starting on this strength-building journey, it is best to begin with the tried and true muscle-building exercises that incorporate all the keys to strength training mentioned above.

Luckily there is a place where these exercises can be found – The Fit Father Project.

A great place for the beginner to start is with the free program: The 5 Best Muscle Building Exercise For Men Over 40.

This is a step by step tutorial, perfect for beginners. In addition, this free introductory plan will give you great tips on form, reps, and sets to maximize your muscle growth.

Once you have wet your feet with the free program, the next plan you have to look at is Old School Muscle.

The Fit Father Project and Old School Muscle

If you want a program built around the keys to a muscle-building plan for beginners, then you have definitely come to the right place.

Once you have really committed to transforming your body, the must-have fitness plan you have to experience for yourself is Old School Muscle.

This 9-week program from the Fit Father Project will provide you with safe and effective workouts along with nutrition and supplement advice.

On top of that, this program will keep you motivated and accountable to your fitness goals.

It provides step by step workout and meal plans, so everything is laid out for you to follow.

And it’s sustainable!

While the plan itself is nine weeks in length, this is something you can come back to as often as you want for continued muscle building for years to come.

And you don’t have to take my word for it!

Trust the hundreds of men that have testified to the benefits of Old School Muscle and the Fit Father Project.

Enhance Strength and Build Muscle at Any Age

It is never too late to start a weight training program to build muscle and gain strength.

Don’t believe the naysayers that try to tell you that strength training is only for younger men or experienced bodybuilders.

The truth is, you can get a ripped body and chiseled muscles at any age and starting at any fitness level.

Building muscle isn’t about quick fixes or “top secret” workouts.

The best strength training workout plans for men use the science behind exercise and your body’s physiology to maximize each and every exercise you do.

This includes optimizing your volume of training per week, sets per muscle group, and rest periods during your workouts.

By following the guidelines and incorporating the exercises offered by the Fit Father Project plans, you will be on your way to lifting heavier weights and building a muscular physique.

Then, if you’re up to the challenge try out the Old School Muscle program and really take your training to the next level.

Even if you are a beginner that has never lifted a weight in your life, the experts at the Fit Father Project will have you transforming your health and body.

So start today with Old School Muscle, a workout plan that will help you build muscle and achieve your fitness goals.

Your friend and new workout coach,

*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 a muscle building workout plan for beginners.

References

1 and 2) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

3) Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in physiology, 9.

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.