10 of the Best Muscle-Building Exercises for Men in Their 40s
Strength training is essential for men in their 40s to maintain muscle mass, bone density, and overall health. As we age, our bodies naturally lose muscle mass, making it more challenging to maintain a healthy weight and perform daily activities. The sooner you begin to strength train, the quicker you will see benefits to your posture, wellbeing, physical ability and energy levels. The later you leave it, the harder it will be to reverse the ageing process, and frankly, it’s better to make a choice now and live a better quality of life as you age.
Incorporating these top 10 muscle-building exercises into your workout routine can help combat age-related muscle loss and improve overall fitness, which is going to help improve your day to day life, confidence, sleep and happiness.
Squats
Squats are a compound exercise that targets the quads, hamstrings, glutes, and core. Often called the king of exercises for the all round benefits, they are an excellent exercise for improving lower body strength and mobility, higher relevant for day to day tasks such as walking, running and getting out of a chair.
To perform a squat, stand with your feet shoulder-width apart, lower your body as if sitting in a chair, and then push back up to standing. Use a barbell or dumbbells to increase resistance.
Deadlifts
Deadlifts are a compound exercise that targets the hamstrings, glutes, lower back, and core. They are an excellent exercise for improving overall strength and posture, which due to the day to day office and device life, tend to decline with age.
To perform a deadlift, stand with your feet shoulder-width apart, bend your knees, and hinge forward at the hips to grip the barbell. Lift the barbell by extending your hips and knees, keeping your back straight and core engaged.
Bench Press
The bench press is a compound exercise that targets the chest, shoulders, and triceps. It is an excellent exercise for building upper body pushing strength and it’s great for aesthetics! Something we should all strive to improve on, even just to feel more confident in our bodies.
To perform a bench press, lie on a bench with your feet flat on the ground. Grip the barbell with your hands shoulder-width apart and lower the bar to your chest, then push it back up to the starting position.
Pull-Ups
Pull-ups are a compound exercise that targets the back, biceps, and core. They are an excellent exercise for improving upper body strength and posture. This is one of our go to exercises for our transformation programmes, the ability to perform body weight pull ups is a reflection of a strong and powerful body, plus the improvements to posture are great!
To perform a pull-up, grip a pull-up bar with your palms facing away from your body, and pull your body up until your chin is above the bar. Lower your body back down to the starting position.
Dumbbell Rows
Dumbbell rows are an exercise that targets the back muscles. They are an excellent exercise for improving back strength and posture. Much like a pull up, the improved strength in your posterior muscles will improve posture and alignment, great if you spend a lot of time working at a desk.
To perform a dumbbell row, place one knee and hand on a bench, and hold a dumbbell in your other hand. Pull the dumbbell up towards your chest, keeping your elbow close to your body, and then lower it back down.
Overhead Press
The overhead press is a compound exercise that targets the shoulders, triceps, and core. It is an excellent exercise for building upper body strength and power. Similar to the pull up, this upper body exercise is a go to as part of our programming. Building strong shoulders is vital for day to day function.
To perform an overhead press, stand with your feet shoulder-width apart, hold a barbell or dumbbells at shoulder height, and push the weight overhead, keeping your core engaged.
Lunges
Lunges are a compound exercise that targets the quads, hamstrings, and glutes. They are an excellent exercise for improving lower body strength and mobility. The added challenge of a single leg exercise is great to improve coordination and balance.
To perform a lunge, step forward with one foot and lower your body until your front thigh is parallel to the ground. Push back up to the starting position and repeat on the other side.
Weighted Carries
Having a strong body is great, having a strong functional body is even better! Weighted carries involve picking up a weight or one in each hand and carrying it across a predetermined distance. This is a whole body exercise which also taxes the heart and lunges. Great to build strength and muscle mass whilst also improving the body’s functional ability for day to day tasks. Win-win in our book!
Clean and Press
A clean and press using a barbell or dumbbells is a must have exercise if your serious about training in your 40s. Much like the weighted carries, this is a functional exercise that will train the whole body.
You begin the exercise with the barbell or dumbbells on the floor as you grip the equipment with hands outside feet, you lower your hips down like a squat and lift your chest to create tension in the arms. As you stand up by pushing the floor away, you simultaneously bring the equipment to your shoulders. The final stage is to bend the knees and hips and then as you stand upright, push the weight above your head !
Dips
Triceps dips are a compound exercise targeting the chest, shoulders and triceps. A great bodyweight exercise that will stress the muscles greatly leading to improved pushing strength.
To perform a dip you will need a dip bar, take a neutral grip (palms facing each other), lift yourself up so the weight is in the arms, then slowly bend the elbows and lean forward until you create a right angle in the elbow. Push the bar as hard as you can to ascend. Use resistance bands to assist if the bodyweight version is too challenging.
Incorporating these exercises into a well-rounded workout routine is essential for optimal muscle growth and overall health. Be sure to warm up with dynamic stretches and cool down with static stretches to prevent injury and aid in recovery.
Aim for 2-3 sets of 8-12 repetitions of each exercise, gradually increasing weight and intensity as your strength improves over time. And don’t forget to rest for 1-2 days between training the same exercise and recover between workouts to allow your muscles to repair and grow. Our 5 Pro Tips for a Bigger Chest Blog here may be of interest !
Glenn
PTLDN