We all know gym memberships can be extremely pricey, and getting to and from a gym can waste a ton of time.

These are just two reasons why bodyweight workouts have emerged as a game-changer for men over 40. 

These efficient, flexible, and cost-effective workouts allow you to build muscle, burn fat, and improve endurance without the need for expensive equipment or time-consuming gym visits. 

In this article, I’d like to briefly run through three powerful bodyweight workouts designed to help you achieve your fitness goals, no matter your age or experience level.

Of course, I don’t have the space here to give you all the necessary details, but hopefully just enough to spark your enthusiasm to want to hear more…

Let’s get started…

The Benefits of Bodyweight Workouts

Benefit 1 of Bodyweight Workouts – Save Time

Imagine the time you waste just getting to the gym, changing, chatting, and then heading back home.

If you spend a mere 30 minutes on these activities and train 4 times per week, you’re looking at a staggering 104 hours wasted over a year.

And I bet in reality, it’s more than that. It was for me when I consciously assessed it.

That’s mega valuable time you should be spending with family, pursuing hobbies, or focusing on improving your business or even personal growth.

By embracing bodyweight workouts, you reclaim that precious time and invest it where it matters most.

Benefit 2 of Bodyweight Workouts – Flexibility

With bodyweight workouts, you have the freedom to train anytime, anywhere.

Whether you’re at home, in a hotel room, or at a park, you can easily squeeze in a workout without the constraints of gym hours or equipment availability.

This flexibility is especially crucial for busy men over 40 who juggle work, family, and personal commitments.

Benefit 3 of Bodyweight Workouts  – Split Your Workouts

Bodyweight exercises allow you to split your workouts into smaller, manageable chunks throughout the day.

Have you ever been to the gym 3 times in one day?

I bet no chance.

For a start, the travel time to get to the gym 3 times in one day would be madness.

But I often do 3 workouts in a day at home.

For example, a HIIT session for breakfast. 5 sets of pull-ups for lunch. And my leg day in the afternoon.

This is perfect for busy men who struggle to find a continuous block of time for training.

By breaking your workout into 10-15 minute sessions, you can maintain consistency and still reap the benefits of a full workout.

Benefit 4 of Bodyweight Workouts – Cost-Effective

Gym memberships, personal trainers, and fancy equipment can quickly add up, putting a strain on your wallet.

With bodyweight workouts, you can achieve impressive results without breaking the bank.

All you need is your own body weight, determination, and a few simple accessories like a pull-up bar, gym rings, resistance bands and a weighted vest.

Benefit 5 of Bodyweight Workouts – Reduced Risk of Injury

Bodyweight exercises are lower impact compared to heavy weightlifting, making them easier on your joints and reducing the risk of injury.

This is particularly important for men over 40 who may be more susceptible to joint issues or have a history of injuries.

Bodyweight Workouts for Building Muscle

Exercise 1: Push-ups (Variations and Progressions)
Push-ups are a classic bodyweight exercise that target your chest, shoulders, and triceps.

Proper form is key to maximizing the benefits and avoiding injury:

• Keep your body in a straight line. Lead with your chest. Don’t lead with your head. Looking forward can help
• Engage your core
• Lower your chest to the ground while keeping your elbows close to your body.

Using gym rings can add an extra challenge and increase the range of motion, leading to greater muscle activation.

Variations:

• Regular Push-ups
• Diamond Push-ups: Targets triceps more intensely
• Wide Push-ups: Emphasizes chest muscles
• Explosive Push-ups: Builds power and speed
• Side-to-Side Push-ups: Engages core and improves stability

Exercise 2: Pull-ups

Pull-ups are a powerful compound exercise that work your back, biceps, and core.

Focus on proper form by engaging your scapula, keeping your core tight, and aiming to get your chest to the bar. (At least get your chin above the bar)

Perform each rep slowly and with control. 

Pro Tip: Pause at the bottom and top of the movement. Remember, quality trumps quantity.

Three perfect-form pull-ups are far more effective than ten sloppy reps that rely on momentum.

Exercise 3: Inverted Rows

Inverted rows target your back, biceps, and rear deltoids. Using gym rings provides a greater range of motion compared to a fixed bar or table, allowing for a more effective workout.

Keep your body straight, engage your core, and pull your chest towards the rings.

Exercise 4: Chin-ups

Chin-ups are a fantastic bicep builder. Grip the bar with your palms facing you, keep your core engaged, and pull your chin above the bar.

Focus on controlled movements and avoid swinging or using momentum.

Exercise 5: Squats (Variations and Progressions)

Squats are a fundamental lower body exercise that target your quads, hamstrings, and glutes.

Maintain proper form by keeping your chest up, your weight on your heels, and lowering your hips until your thighs are parallel to the ground.

Variations:

• Wall Sits: Isometric exercise that builds endurance
• Goblet Squats: Adds resistance and improves form
• Weighted Squats: Use a weight vest or backpack for added challenge

Exercise 6: Tricep Extensions or Dips

Tricep extensions using gym rings or dips using parallel bars or chairs are effective exercises for targeting your triceps.

Keep your elbows close to your body and lower yourself until your upper arms are parallel to the ground.

Exercise 7: Bicep Curls

Using gym rings, perform bicep curls to isolate and strengthen your biceps. Keep your elbows close to your body and curl your body up towards the rings.

Exercise 8: Pike Push-ups

Pike push-ups target your shoulders and upper chest. Start in a downward dog position and lower your head towards the ground while keeping your legs straight.

Sample Muscle Building Routine

• Push-ups: 3 sets of 10-15 reps
• Pull-ups: 3 sets of 5-10 reps
• Inverted Rows: 3 sets of 10-15 reps
• Squats: 3 sets of 15-20 reps
• Tricep Extensions: 3 sets of 10-15 reps
• Bicep Curls: 3 sets of 10-15 reps
• Pike Push-ups: 3 sets of 8-12 reps

Bodyweight Workout for Burning Fat

Exercise 1: Burpees

Burpees are a full-body exercise that combines a squat, plank, and jump, making them an excellent fat burner. They can be modified to suit different fitness levels.

Variations:

• Full Burpees: Squat, kick feet back into plank, perform a push-up, jump feet back in, and jump up
• Burpees (No Jump): Same as full burpees, but without the final jump
• Half Burpees: Squat, kick feet back into plank, jump feet back in, and stand up

Exercise 2: Mountain Climbers

Mountain climbers are a dynamic exercise that engages your core, shoulders, and legs while elevating your heart rate.

Variations:

• Alternating Mountain Climbers: Alternate driving your knees towards your chest
• Proper form: Keep your core tight, point your toes, and drive your knees towards your elbows
• Pro tip: Focus on the twist and squeeze to engage your obliques

Exercise 3: Air Squats

Air squats, also known as bodyweight squats, are a great fat burner because they work large muscle groups, leading to increased calorie burn during and after the exercise.

Like barbell squats, you can vary your foot position to target different muscles.

Variations:

• Narrow Stance: Targets quads more intensely
• Wide Stance: Emphasizes glutes and inner thighs
• Toes Pointing Out (more activation of glutes and inner thighs) vs. Parallel (more quads focus)
• Jump Squats: Adds explosive power and increases intensity
• Knees to Chest: Improve your aerobic fitness and burn more fat
• Plyo Box Step-Ups: Builds single-leg strength and power

Sample Fat Burning Routine

• Burpees: 3 sets of 10-15 reps
• Mountain Climbers: 3 sets of 30 seconds
• Air Squats: 3 sets of 20-30 reps
• Jump Squats: 3 sets of 10-15 reps
• Plyo Box Step-Ups: 3 sets of 10-15 reps per leg

Bodyweight Workout for Improving Endurance (Murph Challenge)

The Murph Challenge is a grueling bodyweight workout that tests your endurance and mental toughness.

Named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan, this workout consists of:

Exercise 1: Run (1 Mile)
Exercise 2: Pull-ups (100 Reps)
Exercise 3: Push-ups (200 Reps)
Exercise 4: Squats (300 Reps)
Exercise 5: Run (1 Mile)

Scaling Options for the Murph Challenge:

• Half Murph: Cut all reps and distances in half
• Quarter Murph: Cut all reps and distances to a quarter
• Partitioned Murph: Break up the pull-ups, push-ups, and squats into smaller sets

For more information on the Murph Challenge, check out our previous articles below:

>> Beginner’s Guide to Conquering Your First Murph Challenge

>> Ultimate Guide to the Murph Challenge: CrossFit Workout

5 Smart Tips for Getting the Most Out of Your Bodyweight Workouts

Tip 1: Focus on Progressive Overload

To continuously build strength and muscle, you must gradually increase the difficulty of your workouts by adding reps, sets, or more advanced variations.

This one tip is probably the most important for consistent growth and progression.

Most guy’s misunderstanding of progressive overload is why millions of men fail with their fitness goals every year.

And that’s why I created the GTW Progress Tracking System, which every member of GTW receives when signing up.

It’s a foolproof way to ensure you’re always challenging yourself and making gains.

Tip 2: Maintain Proper Form

Prioritize proper form over quantity to maximize the effectiveness of each exercise and reduce the risk of injury.

Never sacrifice form for extra reps buddy!

That’s a huge mistake.

Never let ego get in the way of your training.

And this is another benefit of working out at home.

You won’t find yourself in situations where you feel tempted to show off, like in a high street gym…

Where your ego could get the best of you.

At home, you focus only on quality reps and perfect form without distractions lycra can bring!

Tip 3: Incorporate Variety

Vary your workouts by incorporating different exercises, rep ranges, and tempos to prevent boredom and plateaus over the course of a year.

However, do NOT keep switching things up all the time.

Doing so will destroy your progress, which I mentioned in tip 1.

That’s why you should follow a structured program with variety built in professionally like our Primer Program.

A well-designed program will keep things fresh and engaging while ensuring you’re making consistent progress towards your goals.

Tip 4: Listen to Your Body

Pay attention to your body’s signals and allow for adequate rest and recovery between workouts to prevent overtraining and injury.

If you’re feeling unusually fatigued, sore, or experiencing persistent pain, it’s time to take a step back and reassess.

Taking rest days and prioritizing recovery is just as important as the workouts themselves.

Don’t be afraid to take an extra day off if your body is telling you it needs it.

In the long run, listening to your body will help you stay healthy, avoid setbacks, and maintain a consistent training routine.

Tip 5: Nutrition and Hydration

Support your bodyweight training with a balanced diet, adequate protein intake (aim for 1.6-2.2 grams per kilogram of body weight), and proper hydration to fuel your workouts and promote muscle recovery.

Eating a variety of whole foods, including lean proteins, complex carbohydrates, and healthy fats, will give your body the nutrients it needs to perform at its best.

Drinking enough water throughout the day is also crucial for maintaining energy levels, regulating body temperature, and transporting nutrients to your muscles.

Don’t underestimate the power of proper nutrition and hydration in achieving your fitness goals.

Final Thoughts On These 3 Bodyweight Workouts

Bodyweight workouts offer a convenient, effective, and affordable way for men over 40 to build muscle, burn fat, and improve endurance.

By incorporating these three workouts into your fitness routine and following the smart tips provided, you can achieve impressive results without the need for a gym membership or expensive equipment.

However, it’s important to remember that the key to success lies in consistency, progression, and proper form.

That’s why the FREE GTW Muscle Building Strategies For Men Over 40 is such a valuable resource. 

And your perfect first step into our GTW style of fitness training…

This comprehensive guide provides you with the tools you need to build and maintain muscle mass, optimize your nutrition, and cultivate a warrior mindset.

But knowledge alone isn’t enough.

To truly transform your body and defy the aging process, you need a mega-dose of effort and dedication.

So don’t wait another moment to start your anti-aging journey…

Click HERE to download your free copy of the GTW Muscle Building Strategies For Men Over 40…

And take the first step toward unlocking the secrets of youthful vitality.

With the right strategies, unwavering commitment, and a supportive community like the GreyTopWarriors behind you…

You can achieve the strong, healthy, and resilient body you deserve.

Embrace the journey, trust the process, and remember—always keep fighting!

Your health and quality of life are important!!

If you’ve enjoyed this article, I’d really appreciate it if you would leave a comment and consider sharing with like minded mates.

Your support is vital, and I can’t wait to hear about your progress towards becoming a way better version of yourself…

Fitter — Stronger — Happier

Coach Greg
Grey Top Warriors

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