Check Out These Surprisingly Effective Workout Plans for Men Over 40

Aging is an inevitable force, but that doesn't mean your health and fitness need to get worse as you age. These workout plans for men over 40 will make you feel young again!

The good news is that 40, 50, or even 60 years old is a great age 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.

Workout Plans for Men Over 40 That Really Work

Check out the free 24-minute workout and join the FF30X program today to access hundreds of other exercises. You’ll also get to speak to other men who are taking the same journey as you. The stories from these men will motivate and inspire you!

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

Workout Plan #1 – 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 workout plans for men over 40Dumbbell 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 bench press workout plans for men over 40Dumbbell 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.

deadlift meadows row workout plans for men over 40The 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.

Workout Plan #2 – Exercises With Your Body Weight

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

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

Push Ups

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

man doing squat workout plans for men over 40Bodyweight Squats

This is 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.

Pull Ups

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.

dips workout plans for men over 40Dips

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.

Workout Plan #3 – Cardio

Using weights is a good way to get your heart pumping, build muscle and burn fat. But workout plans for men over 40 should 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.

burpee workout plans for men over 40Burpees

This is one of the toughest exercises which are why the military use 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.

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.

step ups workout plans for men over 40Step Ups

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.

Start Your Workout Plans For Men Over 40 Today!

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

join the gym workout plans for men over 40The secret is to do each exercise until you can’t do any more. This will boost your health, 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 the free 24-minute workout to help keep your motivation high while you build your habit.

You should also join the FF30X 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.

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & 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.