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Weight Training For Over 40s To Keep in Shape

strength training for over 40

As you age, you should think about the fitness exercises you are in the habit of doing. This will keep you energetic as well as help you avoid injuries. Not following proper exercises will trap you in a Dad-bod and in no time you will be out of shape. Men weight training workout for over 40s should include weightlifting training and flexibility training. Also, if you thought the high-intensity interval training is for younger guys, well you are wrong.

We suggest you mix up your weight training and include various workout routines after 40 to avoid that round belly. Also, the exercises will need a little tweak for you to stay healthy and active for long. Look at these five exercises we have put together to challenge yourself and to master them.

Best weight training workout for over 40s to Add to Your Schedule

Barbell Deadlift

strength training for over 40

If your focus is on getting in better shape, then the deadlift weightlifting in your 40s qualifies as a leading exercise. The barbell deadlift focuses on your lower back muscles when you pull the bar to the top. Also, if you practice doing it with a balanced weight and with the correct form, it will help to avoid injuries. Just like other fitness exercises raise the weight gradually but make sure you are comfortable with the weight you are using. This will make it more challenging when you repeat the sets. The barbell deadlift is a safe bet as long as your spine stays neutral and your chest faces upwards.

Swiss Ball Crunch

strength training for over 40

The swiss ball crunch is one of the perfect fitness exercises for your core. Adding this exercise to your weight training for over 40s routine will make sure you have a firm back and maintain good posture. You can rely on this exercise when you want to feel the burn in your core and develop solid abs. To do the swiss ball crunch correctly position your lower back on the exercise ball. Make sure your butt is placed just off of the ball. Tuck your chin, outstretch your arms behind you and curl your abs in the front. To add more stress to your abs, it’s best to stretch your hands behind the head and rest slightly. Make sure you don’t use your arms to pull your head forward.

Planks weightlifting training for over 40s

strength training for over 40

There are different variations of this exercise that you can find. Planking is the way to go when you want to build abs despite any back injury. By planking, you train your abs when they are in a contracted state. All this while your spine remains neutral and in a stable position. Also, it makes sure your abs development is even throughout without any bulk in the mid-section. Even though you don’t used weight training for this exercise it’s still a good over 40s workout.

Calf Stretch

This is a fantastic stretch exercise for your calves. To do it stand straight and keep your feet at shoulder width distance. For the next step bend your front leg so that the toes are visible when you look down. Align your heel, hip, and head in a straight line and lean forward while your hands rest on the wall. Performing this exercise reduces your chances of ankle injury also the movement range increases especially when you are doing weight training for over 40s.

Front Squat strength training for over 40

We agree this is a difficult strength training lift but quite productive. That is why it gets an honorary recommendation in this article. To improve on your flexibility, you should definitely be doing front squats. The flexibility of your ankles and wrists greatly improves with front squats just what you need when you’re over 40. To do it correctly it is essential you hold your chest upright. Start with your bodyweight until you get your form and balance correct. Slowly add more weight using a kettlebell, dumbbell or barbell.

To get the maximum benefit, we recommend you take these weight training for over 40s seriously and perform them regularly. For heavy lifting be careful and implement it in the presence of your trainer. Also, before you start with these exercises remember to do the basic warm-up exercises first.

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    About Us

    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.