Want to discover the best strength training workout for men over 40?
Great, so listen up.
Aging doesn’t mean becoming a soft, weak version of yourself.
Most guys over 40 believe muscle loss is inevitable.
They’re dead wrong.
Your body is still a powerful machine waiting to be unleashed.
But strength training isn’t about looking like a bodybuilder. It’s about becoming functionally powerful.
Think of it like upgrading your personal operating system. You’re not just building muscle. You’re rebuilding your confidence.
The truth? Most workout programs treat men over 40 like fragile grandpas. They’re wrong. You’ve got decades of untapped potential waiting to explode.
Your body craves challenge. It wants to be pushed. Those aches and pains? They’re not signs of weakness. They’re invitations to get stronger.
Imagine walking into a room and feeling like a warrior. No more dad bod. No more feeling invisible. Just pure, authentic strength radiating from every cell.
And that’s exactly why I created the Grey Top Warriors Health & Fitness Lifestyle Program.
It’s not just a workout.
It’s a rebellion against aging.
Our program transforms men over 40 from feeling defeated to becoming absolute legends.
GTW gives you the exact blueprint to reclaim your strength.
So, are you ready to fight back against aging?
In this article, I’d like to show you some key principles and best practices for the most effective strength training workout for men over 40 from the GTW vaults.
Let’s get started now as it’s leg day in about an hour!!
Yikes!
The Benefits of Regular Strength Training for Men Over 40
Regular strength training offers numerous benefits for men over 40, beyond just building muscle and increasing strength. According to the American College of Sports Medicine, resistance training can help:
Reduce body fat
Strength training helps increase lean muscle mass, which in turn boosts your metabolism and helps burn more fat. (Advice to burn body fat >> Click HERE)
Maintain bone density
Weight-bearing exercises can slow down age-related bone loss, reducing the risk of osteoporosis and fractures.
Improve balance and coordination
Incorporating functional movements and unilateral exercises can enhance balance and coordination, reducing the risk of falls and injuries.
Boost mental health
Strength training has been shown to reduce stress, improve mood, and increase self-confidence.
Full Body Workouts vs. Split Routines
When choosing or designing a strength training program, you can select full body workoutsor split routines. Full body workouts target all major muscle groups in a single session, typically performed 2-3 times per week. Split routines, on the other hand, focus on specific muscle groups each session, allowing for more volume and intensity per muscle group.
For men over 40, full body workouts can be an effective approach, as they provide a balanced workout, require less time workign out, and allow for enough rest between sessions. However, split routines can be beneficial if you have specific goals or more advanced lifters who want to emphasize certain muscle groups.
Sets, Reps, and Rest Periods
When it comes to sets and reps, the National Strength and Conditioning Association recommends the following guidelines for muscle growth and strength:
- Muscle growth: 3 sets or 4 sets of 6-12 reps per exercise, with 60-90 seconds of rest between sets.
- Strength: 2-6 sets of 1-6 reps per exercise, with 2-5 minutes of rest between sets.
As a beginner, start with lighter weights and focus on proper form. As you become more comfortable with the exercises, gradually increase the weight and adjust your sets and reps accordingly.
Remember to give your muscles time to recover between workouts, aiming for at least one full day of rest between strength training sessions.
Key Principles of the Best Strength Training Workout
To maximize results and minimize injury risk, focus on these key principles:
Compound movements
Prioritize exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses. These compound movements are the foundation of any effective strength training workout routine. They help you build lean muscle mass efficiently and improve overall strength.
Proper form and technique
Maintaining correct form is crucial to engage the targeted muscles effectively and reduce the risk of injury. Focus on mastering the proper technique for each exercise before increasing the weight or adding more repetitions. Consider working with a personal trainer to ensure you’re using the correct form.
Progressive overload
To continue making strength gains and building muscle, you need to gradually increase the weight, reps, or sets over time. This principle, known as progressive overload, is key to challenging your muscles and stimulating growth. Start with a weight you can comfortably lift for 8-12 reps, and gradually increase the load as you get stronger.
For more info on the Power of Progressive Overload >> Click HERE
Periodization
Systematically varying your training variables, such as exercise selection, intensity, and volume, can help prevent plateaus and optimize gains. Periodization involves organizing your workouts into specific phases, each with a different focus, such as hypertrophy (muscle growth), strength, or power. This approach can help you achieve your goals more effectively and reduce the risk of overtraining.
Rest and recovery
Giving your muscles adequate time to repair and grow between workouts is essential for preventing overtraining and injury. Aim for at least one full rest day between strength training sessions, and prioritize quality sleep, proper nutrition, and hydration to support muscle recovery. Incorporating active recovery techniques, such as low-intensity cardio or mobility work, can also promote blood flow and reduce soreness.
Best Strength Training Workout: Free Weight Workouts
Incorporating essential free weight exercises into your strength training routine is crucial for building overall strength and muscle mass. Here are some key exercises to focus on:
Squats
Squats are a fundamental lower body exercise that targets your quadriceps, hamstrings, and glutes. Perform variations like back squats, front squats, or goblet squats to build strength and power in your legs. When performing squats, as you bend your knees, keep your chest up, core tight, and lower yourself until your thighs are parallel to the floor.
Deadlifts
Deadlifts are another essential compound exercise that engages your entire posterior chain, including your back, glutes, and hamstrings. Proper deadlift technique involves keeping a neutral spine, engaging your core, and driving through your heels as you lift the weight. Start with a light weight and focus on maintaining proper form throughout the movement.
Bench Press
The bench press is a classic upper body exercise that builds pushing strength in your chest, shoulders, and triceps. Variations like the flat bench press, incline bench press, or dumbbell press can help you target different areas of your chest. When performing the bench press, keep your feet flat on the floor, engage your core, and lower the weight to your chest before pushing it back up.
Rows
Rows target your upper body pulling muscles, such as your back and biceps. Incorporating exercises like bent-over rows, seated cable rows, or single-arm dumbbell rows can help you build a strong and balanced upper body. Focus on squeezing your shoulder blades together and maintaining a neutral spine throughout the movement.
Overhead Press
The overhead press is an excellent exercise for developing shoulder strength and stability. You can perform standing or seated overhead presses using dumbbells or a barbell. When pressing the weight overhead, keep your core tight and avoid arching your lower back.
Best Strength Training Workout: Bodyweight Workouts
When it comes to strength training exercises, you have a ton to choose from even if you choose a home workout. Some trainers will recommend their favourite as ‘the best strength-training exercises’. But it all comes down to what exercises that work for you.
You might have a niggling shoulder injury that forces you to choose a certain fitness routine. But for me the best exercises are the ones you can do safely, and you enjoy (to a degree) so you will keep consistent and build your workout volume over time.
If you’re struggling to decide how many reps and sets you need to do aim for three to five exercises, with two to three sets per exercise. And add weight or difficulty once you can do 12 reps in each set. And aim to train each muscle group twice per week.
Push-ups are a classic upper body exercise that targets your chest, shoulders, and triceps. Start with knee push-ups if you’re new to the exercise, and progress to standard push-ups as you build strength. More advanced variations like diamond push-ups or clap push-ups can provide an extra challenge.
(Check out this popular article on bodyweight train >> Click HERE)
Pull-ups/Chin-ups
Pull-ups and chin-ups are excellent exercises for building upper body pulling strength. If you can’t perform a full pull-up yet, start with assisted variations using resistance bands or a pull-up machine. Focus on proper technique and gradually progress to more challenging variations over time.
Dips
Dips primarily target your triceps and chest. You can perform dips using parallel bars, a bench, or gymnastics rings. Start with assisted variations if needed, and progress to more advanced versions as you build strength.
Lunges and Step-ups
Lunges and step-ups are effective unilateral exercises that help develop lower body strength and stability. Incorporate forward lunges, reverse lunges, or step-ups into your routine to target your quadriceps, hamstrings, and glutes.
Bulgarian Split Squats
Bulgarian split squats are an advanced single-leg exercise that challenges your hip and glute strength. Place your rear foot on a bench or elevated surface, and lower your hips until your rear knee nearly touches the ground. This exercise requires a good deal of balance and stability.
Core and Stability Exercises
A strong core is essential for overall strength, stability, and injury prevention. Include these core and stability exercises in your strength training routine:
Plank variations
Planks are an excellent exercise for building core stability and endurance. Start with a standard plank and progress to more challenging variations like side planks, plank jacks, or plank tap-outs as you build strength.
Hanging knee raise and leg raises
Hanging knee raises and leg raises are effective exercises for targeting your abdominal muscles. Start with hanging knee raises to build core strength, and progress to hanging leg raises as you improve. Focus on proper form and avoid swinging or using momentum.
Russian twists
Russian twists are a dynamic core exercise that targets your obliques and helps develop rotational power. Sit on the floor with your knees bent and lean back slightly, keeping your core engaged. Hold a weight or medicine ball and twist your torso from side to side.
Bird dogs
Bird dogs are a simple yet effective exercise for improving core stability and lower back health. Start on your hands and knees, and extend your opposite arm and leg while keeping your core tight and your back neutral.
Proper Form, Technique, and Breathing
Maintaining proper form and technique is crucial for safety and effectiveness in strength training. Avoid common form mistakes, such as rounding your back during deadlifts or flaring your elbows during bench presses. Engage your core throughout each exercise to maintain stability and protect your spine.
Proper breathing is also essential during strength training. Exhale during the concentric (lifting) phase of the exercise, and inhale during the eccentric (lowering) phase. This breathing pattern helps maintain core stability and can improve your performance.
Best Strength Training Workout: Progressive Overload and Periodization
Progressive overload is the key to continual strength gains and muscle growth.
Gradually increase the weight, reps, or sets over time to challenge your muscles and stimulate adaptation.
It’s vital that you track your progress using a workout log to ensure you’re consistently making progress.
Every GTW member is given the unique GTW Progress Tracking System when they join Grey Top Warriors. Following this principle allows GTW members to achieve awesome results (another reason to join us).
Periodization involves organizing your workouts into specific phases, each with a different focus.
Linear periodization involves gradually increasing weight and decreasing reps over time, while undulating periodization involves varying intensity and volume on a daily or weekly basis.
Implementing periodization strategies can help you avoid plateaus and optimize long-term progress.
Recovery, and Injury Prevention
Getting enough rest and recovery are essential for muscle growth and injury prevention. Allow at least one full rest day (two might be better if you are over 40) between strength training workouts, and prioritize quality sleep, proper nutrition, and hydration to support muscle recovery.
Use active recovery techniques, such as low-intensity cardio or mobility work, to promote blood flow and reduce soreness. Aim for at least 7 hours of quality sleep every night, and eat a balanced diet with enough protein to support muscle repair and growth.
Regularly include deload weeks, where you reduce training volume and intensity, to prevent overtraining and burnout. During a deload week, reduce your weights by 30-50% and focus on maintaining proper form and technique. Or just take a complete week off from training, with perhaps some mobility work.
Incorporating Variety and Functional Movements
Preventing boredom and plateaus is essential to stick with your strength training routine long term. Use variety by trying new exercises, changing your rep ranges, or using different equipment. But only at the right times. Don’t swap and change for the sake of it. Do it systematically.
Include functional movements that mimic daily activities, such as farmer’s walks, sled pushes, or medicine ball throws, if possible. You can make up your own variations at home such as filling bags with sand or small rocks. These exercises can improve overall functionality and transfer to real-life situations.
Use unilateral exercises, like single-leg squats or single-arm rows, to help address muscle imbalances and improve stability. Unilateral exercises also require a significant amount of core stability, making them an excellent addition to your routine. Pistol squats is a great example.
Maintain a balance between strength training and other physical activities, such as cardio or sports, to promote overall fitness and well-being. Aim for at least 60-120 minutes of moderate-intensity cardio per week, in addition to your strength training workouts. Or better still, a few HiiT sessions per week.
The Role of Nutrition in Strength Training Success
Proper nutrition is crucial for maximizing the benefits of strength training and supporting muscle growth and recovery. To support your training goals, focus on:
- Protein intake: Aim for 1.6-2.2 grams of protein per kg of body weight daily, spread evenly throughout the day.
- Carbohydrates: Consume complex carbohydrates to provide energy for your workouts and support recovery.
- Healthy fats: Include sources of healthy fats, such as avocados, nuts, and fatty fish, to support overall health and hormone production.
- Hydration: Stay well-hydrated by drinking water throughout the day and during your workouts.
Working with a Personal Trainer or Coach
If you’re new to strength training or want to ensure you’re using proper form and technique, consider working with a qualified personal trainer or coach. They can help you:
- Design a customized workout plan based on your goals, fitness level, and any pre-existing injuries or limitations.
- Demonstrate proper form and technique for each exercise, reducing the risk of injury and maximizing results.
- Provide accountability and motivation to help you stay consistent with your workouts.
- Monitor your progress and make adjustments to your program as needed.
Remember, the best strength training workout is one that you enjoy and can stick with consistently over time. Don’t be afraid to try new exercises, modify your routine, and seek guidance when needed to support your long-term success.
Final Thoughts on the Best Strength Training Workout for Men Over 40
Creating the best strength training workout for men over 40 involves focusing on key principles like compound movements, proper form, progressive overload, and adequate rest and recovery.
Consistency, patience, and a commitment to long-term progress are essential for success. Prioritize form and safety above all else, and listen to your body, adjusting your training as needed to prevent injury and burnout. Remember, strength training offers numerous benefits for overall health, well-being, and quality of life as men age.
Are you ready to get serious about getting in shape and fighting aging like a true warrior?
Great! >> Click this link to grab my FREE Grey Top Warriors Essential Muscle Building Strategies for Men Over 40 Program.
It’s packed with proven tips and techniques to help you build muscle, burn fat, and get in your best shape for years to come.
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
FAQ for Best Strength Training Workout
How often should men over 40 strength train?
Men over 40 should aim to strength train at least two to three times per week, with at least one day of rest between workouts. This allows for adequate recovery time while still providing a sufficient training stimulus for muscle growth and strength gains.
Can men over 40 build muscle as effectively as younger men?
While muscle growth may be slower in older men compared to their younger counterparts, men over 40 can still build muscle effectively with a well-designed strength training program and proper nutrition. Consistency and patience are key to achieving results.
What’s the best rep range for building muscle in men over 40?
The optimal rep range for building muscle is generally between 6-12 reps per set. This rep range allows for a balance between mechanical tension and metabolic stress, both of which are important for muscle hypertrophy. Doing higher rep ranges (12-20 reps) can also be beneficial for muscle endurance and overall volume.
Should men over 40 focus on machines or free weights?
While both machines and free weights can be effective for building strength and muscle, free weights (like dumbbells and barbells) are generally more functional and require more stabilization from the body. This can lead to greater overall muscle activation and improved balance and coordination. However, machines can be useful for targeting specific muscle groups or working around injuries. However, I personally think bodyweight training is the best way to exercise if you are over 40.
How important is nutrition for strength training success in men over 40?
Proper nutrition is crucial for strength training success in men over 40. Consuming adequate protein (1.6-2.2 grams per kilogram of body weight) is essential for muscle repair and growth. Additionally, a balanced diet with sufficient carbohydrates and healthy fats can provide the energy needed for intense workouts and support overall health. Staying hydrated and limiting alcohol consumption can also improve recovery and performance.
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