Workout Plans for Men Over 40: Find the Fountain of Youth!

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

workout plans for men over 40

Aging is inevitable, but we don't have to decline with age. These workout plans for men over 40 will help you feel young again!

The good news is that your 40s, 50s, or even 60s are a great time to start working out.

It doesn't matter how old you are, these workout plans for men over 40 will bring you tons of health benefits.

In fact, regular exercise will help you to age more slowly.

What better motivation can you have?

Exercising can help you to lose weight, build muscle and look better.

But research also shows it is a great way to prevent osteoporosis and other age-related diseases.

Developing the right workout is easy. Sticking to it is the hard part.

You’ll need to build a habit in order to maintain your new fitness schedule and achieve your desired results.

Start building your good habits and find the fountain of youth with these workout plans for men over 40!

Stay on track with these 10 fitness habits!

See the program 38,000 guys over 40 are using to get results like these

Workout Plans for Men Over 40 That Really Work

To get you started, try the following workout plans for men over 40:

The Weighted Workout

Try doing the following exercises for 25 reps each.

However, if you can’t do this, then just to exhaustion is good enough!

Dumbbell Bench Press

Dumbbells encourage your stabilizer muscles and place less strain on your shoulders than the traditional barbell.

You can easily vary this exercise to work different areas of your chest by adjusting the incline of your workout bench.

Check out this video to make sure you get your form right.

Barbell Bent Over Row

Give your shoulders and back a workout with this exercise.

In fact, if you get the form right, this will work all the muscles in your body.

The critical thing with this exercise is to get the weight right; you want to be struggling to do 25 reps but the weight needs to be light enough that you can keep the movement slow and controlled.

Check out this video for the right form.

Dumbbell Shoulder Press

Again this exercise is designed with dumbbells instead of barbells as this will help to ensure your stabilizers are being used; improving your core as well as strengthening your core and upper body.

If you've got the weight right you may need to drive up with your knees for the last couple of reps.

If you need to do it for more than the last couple of reps you’re going to have to drop the weight slightly.

Here’s another video to check out!

Dumbbell Squat

It’s easy to forget your legs and glutes when using weights but you need to keep your body balanced.

Dumbbell squats are the perfect exercise for this.

Check out this video for perfect form.

The Deadlift

This is often called the ultimate exercise for men over 40 and for good reason.

It will work your neck, shoulder muscles, core, glutes, and your legs.

It really is an all over workout in one exercise.

Here’s the video for perfect form.

Exercises With Your Body Weight

If you don’t have dumbbells or other weights, then you can always use your own bodyweight to fit in a workout anywhere.

Aim for 25 sets of each or until you can’t do the exercise properly anymore.


These work your chest muscles, shoulders, and all the muscles in the top of your arms, including your triceps.

Bodyweight Squats

These are the same squats as described above just without the dumbbells.

This is a great way to get started, and you can vary the exercise by trying jump squats or even single-legged squats.

See the program 38,000 guys over 40 are using to get results like these


You don’t need a dedicated bar to do this, anything solid that is above head height will do, even a tree.

When you grip the bar your palms should be facing towards you.

This will effectively work your back, shoulders, and biceps.


Lunges are one of the toughest exercises you can do but they are also incredibly effective.

They will work nearly all the muscles in the lower half of your body.


This is a great exercise for working your triceps; one muscle that is often overlooked.

You can do these exercises on a coffee table, bench, or even the back of a couch.

You can also adjust the intensity of the exercise by moving your feet further away from the bench before lowering your body up and down.

This actually used to be one of Arnold Schwarzenegger’s favorite exercises for arm development.

Try these joint-friendly bodyweight exercises!


Using weights is a good way to get your heart pumping, build muscle, and burn fat.

But workout plans for men over 40 should also include some cardio exercises.

The following ones will get your heart pumping and use a variety of muscles across your body — this is not the same as a 30-minute run!

Try doing the following 5 exercises for 30 seconds, break for 30 seconds, and then repeat.

Once you've completed all five, pause for another minute before doing them all again.

You should be aiming to do the whole lot 5 times.


This is one of the toughest exercises which is why the military uses it all the time.

It will work your chest, shoulders, lower back, quads, hamstrings, hips, and even your triceps!

Mountain Climbers

This is the one where you adopt a press-up position and then bounce your legs back and forth; almost like running on the spot.

It’s not easy, but you will feel the benefit in your chest, shoulders, triceps, and your core.

See the program 38,000 guys over 40 are using to get results like these

Squat Thrusts

The squat thrust is really good for your upper body as well as your cardio system.

You’ll work your hip flexors, calves, and lower abs.

At the same time, you’ll see your strength increase in your shoulders, chest, and arms.


If you’re hoping to improve your stamina then steps up is the right exercise for you.

You can even add weights to this later to boost its effectiveness.

You’ll feel the burn in your quads, hamstrings, and calves.

Shuttle Runs

This is the bleep test that you probably remember from school.

All you have to do is run from one point to another as fast as you can and back.

Learn about burning fat during cardio and the best types of cardio that you can do to lose weight.

Start Your Workout Plans For Men Over 40 Today!

You can pick any of the plans above and get started.

The secret is to do each exercise until you can’t do it anymore.

This will boost your health and fitness, help you burn fat, and gain lean muscle.

But, to make sure you stick to your workout plans for men over 40 you need to keep it as varied as possible.

Add in this free 24-minute workout to help keep your motivation high while you build your habit.

You should also join the Fit Father Project!

This will give you access to plenty more workout plans for men over 40 and the advice and support you’ll need to achieve your goals.

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*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 workout plans for men over 40.


Sign up below.
We’ll send this FREE workout
straight to your email.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project


Sign up below.
We’ll send this FREE workout
straight to your email.

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy