The Worst Exercises for Men Over 40: Don’t Push It!

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

worst exercises for men

What are the worst exercises for men over 40? Not all exercises are created equal.

The worst exercise for you may not be the worst exercise for other men.

As men over 40, we know that our bodies don't feel the same as they did 20 years ago.

There are new aches, pains, and dietary needs.

In short, our limitations are different than when we were in our 20s.

But there is one thing that improves as we age: our wisdom!

Just as you want to know the best workouts for men over 40, you should also build up your wisdom against the WORST exercises for men over 40.

We've identified the absolute worst exercises for men over 40.

They're a collection of useless routines and moves that are brutal on our bodies.

Some of the moves may surprise you, and you may need to change up your routine, but your body will thank you!

Power up at any age with these muscle-building workouts for men!

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

The Science Behind Our Changing Bodies

Let's make sure that we're all on the same page when it comes to the fact that as men, our bodies change significantly as we age.

While most of us know this to be true, fewer can actually identify the scientific reasons why this happens.

Allow us to go Bill Nye on you for a moment and give you some details.

Most men's metabolisms actually start slowing after age 25 — yep, that early.

Metabolisms continue to decrease about 2-4 % per year.

We looked into this issue in-depth and identified ways you can target your metabolism here.

But it's not just your metabolism — men's hormones also change as we age.

As we've seen, testosterone levels drop about 1% lower every year after you turn 30.

In this article specifically, we'll talk about how doing the wrong types of workouts can actually slow your metabolism and lower your testosterone levels, while the right workouts can help speed it up again.

The Natural Testosterone Booster Guys 40+ Are Using For More Energy, Drive, & Results

After age 30, your Testosterone levels start declining. Add in some stress and a “less than perfect” diet… everything gets worse fast. You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. That’s the sad story that happens to most guys 40+. But now, it doesn’t have to be that way for you….

Worst Exercises For Men Over 40

It's just as important to know what not to do as it is to know what you should do.

As we take you through the absolute worst workouts for men over 40, keep in mind that some of these could be completely contrary to what you thought.

And even if you've been using some of these exercises as a staple in your routines, don't fret.

We will provide you alternative ways to stay lean and strong without any of the harmful exercises.

Let's dive in.

Long Cardio Routines

First thing's first: cardio is a favorite of many who enjoy working out outdoors and believing it keeps them lean.

For some, cardio can be a stress reliever and go-to exercise. For those of us over 40, it could also be a huge time waster.

Longform cardio, like extended runs, can trigger the stress hormone cortisol in your body. This can actually make you gain weight.

Hard-hitting cardio — like jumping jacks — can strain your joints. From knee to hip flexors, you could inflict harm on yourself.

Cardio Replacements: Opt for shorter bouts of cardio that integrate breaks (like HIIT classes) or are gentle on the joints (like swimming).

Lower Back Dangers

Tweaking your back is one of the most common injuries for men and women.

As bad as it feels, it's even worse that many popular exercises can cause this pain as well.

Sit-ups and crunches are some of the most popular core exercises.

Unfortunately, sit-ups and crunches can strain your lower back unless you keep a completely straight back.

In a hovering leg lift, you would lower both of your straightened legs to the floor while tensing your abs.

Similar to crunches, the hovering leg lift can damage your back if your muscles aren't already strong and your technique isn't perfect.

Sit-up and Leg Lift Replacement: Try planking instead.

Deadlifts help tone hamstrings, glutes, and your lower back.

But as great as they are, the form can be difficult to perfect. As time goes on, perfect deadlift form is even more elusive and can lead you to injure your lower back.

Deadlift Replacement: Try bent over rows instead.

Not the Knees

Knees are another common injury, at any age.

The amount of pressure and stress that our knee joints take over the year is astounding.

But as you age, it becomes very important to protect these precious joints.

Squats are a popular exercise to tone your glutes and legs. However, weighted squats can put even more stress on your joints.

Similarly, leg extensions with heavy weights can endanger your knee ligaments and your ankles.

Squats and Leg Extension Replacement: If squats hurt your knees, try lunges and step-ups instead.

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

Work for YOUR Body

While we just ran through a list of “no-nos,” know that there are many workouts that are perfect for your body at every age.

Check out our list of the 20 BEST exercises for men over 40.

We'll take you through the 5 best exercises for men over 40 in the categories of weights, bodyweight, dynamic cardio, and core.

But wait .. there's more!

Our 24-minute metabolism workout is an excellent complement to our over 40 exercise list.

Using both of these, you'll be able to maximize your time in the gym and minimize any downtime from injuries.

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

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 the worst exercises for men over 40.


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Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project


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