If you are a man over 40 and want to lose weight, strength exercises are your best bet. You should do seven strength exercises regularly to burn fat and build muscle.
Table of Contents
Introduction
As guys age, their bodies start to slow down, and they gain weight. It can cause health issues like diabetes, heart issues, and joint issues.
It can be tough to lose weight after 40, but it’s not impossible! Strength training is one of the best ways to stay fit and lose weight.
What is strength exercise?
A strength exercise is an exercise that is performed by lifting weights or by using your body weight as a resistance. It helps you to build muscle mass.
Muscle mass burns calories more than fat even when you are resting. It also improves bone density, posture, balance, and general health.
7 Strength Exercises Men Should Do for Weight Loss After 40
If you’re over 40, you’ve probably noticed losing weight is more complicated than ever. You’ve tried all kinds of diet plans, cardio workouts, and supplements, but none seem to work. You might feel down, frustrated, or even stuck in a rut.
But don’t worry, there’s a way to get your health and fitness back on track after 40 – and it’s not as hard or long as you think. Here are seven strength exercises for men over 40 that are perfect for weight loss.
These exercises will give your muscles a workout, help burn calories, and boost your functional fitness. Do them one set simultaneously, with minimal rest between each round. Do the same circuit twice or three times, with one- or two-minute rest between each game.
1. Squats
Squatting is one of the top strength exercises for guys over 40. It works all your lower muscles, like your glutes and quads, as well as your hamstrings and calves. Plus, it engages your back and core muscles, which helps you stay in good shape and avoid injuries.
To do squats:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- Keep your chest up, your back straight, and your core tight.
- Slowly bend your knees and lower your hips until your thighs parallel the floor.
- Pause for a second, then push yourself back to the starting position.
- Repeat for 10 to 15 reps.
You can also do squats without weights or with a barbell on your shoulders. You can also vary the width of your stance, the depth of your squat, or the speed of your movement to make it more challenging.
2. Push-ups
Push-ups are a well-known strength exercise that targets the upper body. Push-ups work the chest, shoulder, triceps, and bicep muscles. They also perform the core and provide stability.
To do push-ups:
- Get into a plank position with slightly wider hands than your shoulders and feet.
- Keep your body in a straight line from head to toe, and don’t let your hips sag or rise.
- Bend your elbows and lower your chest until it almost touches the floor.
- Pause for a second, then push yourself back to the starting position.
- Repeat for 10 to 15 reps.
Push-ups can also be done on your knees or a high surface. Push-ups can be done with your hands closer to each other or farther apart. You can also perform push-ups with one hand on the medicine ball or dumbbell for extra strength.
3. Lunges
Lunges are one of the most effective strength exercises for men over 40. Lunges work the muscles in the lower body, particularly the gluteal, quad, and hamstring muscles. Lunges also help improve balance and coordination.
To do lunges:
- Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides.
- Take a big step forward with your right foot and bend both knees until your right thigh is parallel to the floor and your left knee almost touches the floor.
- Keep your torso upright, and don’t let your right knee go past your right toe.
- Pause for a second, then push yourself back to the starting position.
- Repeat with your left foot and alternate legs for 10 to 15 reps per leg.
If you don’t want to use weights, you can also try lunges without a barbell or with one! You can also try them in reverse, side, or walking positions to target different parts of your legs.
4. Rows
Rows are an excellent strength exercise for men over 40. They work your back muscles, such as lats, traps, rhomboids, and erector spinae. They also work your biceps and forearms.
To do rows:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing inward.
- Bend forward from your hips until your torso is almost parallel to the floor.
- Keep your back straight and your core tight.
- Pull the dumbbells up to your sides, squeezing your shoulder blades together.
- Pause for a second and lower the dumbbells back to the starting position.
- Repeat for 10 to 15 reps.
You can also do rows with a barbell, a resistance band, or a cable machine. You can also do single-arm, bent-over, or upright rows to target different parts of your back.
5. Planks
A plank is an excellent exercise if you’re over 40 and looking to build strength. It’s a great way to work on your core muscles, like your abs and obliques, as well as your lower back and shoulders. It also works on your chest and glutes.
To do planks:
- Get into a position with your elbows directly under your shoulders and your feet together.
- Keep your body in a straight line from head to toe, and don’t let your hips sag or rise.
- Hold this position for as long as you can, breathing normally.
You can also do planks on your hands or your forearms. You can also do side planks, reverse planks, or mountain climbers to make it more challenging.
6. Deadlifts
If you’re over 40, deadlifts are one of the best strength exercises you can do. They’re a great way to work your whole body, especially the back, butt, and lower back. They also help build grip strength and improve your posture.
To do deadlifts:
- Stand with your feet hip-width apart and a barbell on the floor before you.
- Bend down and grab the bar with an overhand or mixed grip, slightly wider than your shoulders.
- Keep your chest up, your back straight, and your core tight.
- Lift the bar off the floor by straightening your legs and hips until you stand upright.
- Keep the bar close to your body, and don’t round your back.
- Pause briefly and lower the bar back to the floor by bending your hips and knees.
- Repeat for 10 to 15 reps.
You can also use dumbbells, kettlebells, or even a hex bar to do a deadlift. Try Romanian, sumo, or single-leg deadlifts to work on different muscles.
7. Dumbbell Chest Press
A Dumbbell chest press is a fantastic strength exercise for men over 40. It works your chest muscles, such as your pectorals, as well as your shoulders and triceps.
To do a dumbbell chest press:
- Lie on a flat bench and hold a dumbbell in each hand at chest level.
- Keep your elbows bent at 90 degrees and your palms facing away.
- Press the dumbbells up over your chest until your arms are fully extended.
- Pause for a second and lower the dumbbells back to the starting position.
- Repeat for 10 to 15 reps.
You can also do a dumbbell chest press on an incline or decline bench to target different parts of your chest. You can also do dumbbell flyes, cable crossover, or push-ups to work your chest from different angles.
Frequently Asked Questions
How often should I do strength exercises?
It would be best to aim to do strength exercises at least three times a week on non-consecutive days. For example, you can do them on Monday, Wednesday, and Friday. It would help if you also varied the exercises, weights, sets, and reps to avoid plateaus and boredom.
How much weight should I lift?
It would be best to lift a weight that challenges you but allows you to maintain good form and complete the desired reps. A good rule of thumb is to start with a weight you can lift for 15 reps with moderate effort. If you can lift more than that easily, increase the weight by 5% to 10%. If you can’t raise that much without compromising your form or range of motion, decrease the weight by 5% to 10%.
How long should I rest between sets?
Your rest period should be between 30 seconds and 2 minutes. The time you need to take a break depends on how hard you work and how well you feel. Generally, the more weight you carry and the more reps you do, the longer your rest period will be. On the other hand, if you’re using lighter weights and more reps, your rest period should be shorter. You should also know your body and adjust your rest period accordingly.
How can I avoid injuries?
If you want to stay injury-free, it’s essential to warm up before every workout, cool down after every workout, stretch regularly, and listen to your body. Don’t overtrain, which can make you tired, sore, inflamed, and not as effective. If you feel any pain or discomfort during or after a workout, stop immediately and see a doctor immediately.
Can I do these exercises without equipment?
Sure, you can do them with your body weight or something you have around the house, like a water bottle, a book, or a bag. But to get the most out of them, you’ll want to use dumbbells, bands, or straps like TRX.
Can I do these exercises if I have joint problems?
If you have joint issues, you can do them as long as you adjust them to your condition and level of comfort. For instance, you can adjust your range of motion, add lighter weights, or change the exercise to a different variation. You can also talk to your physical therapist or a personal trainer for more advice and support.
Takeaway Message
Strength exercises are the way to go if you’re over 40 and want to slim down and stay healthy. They’ll help you burn fat and build muscle, boost your metabolism, improve your posture, and keep you from getting hurt.
Do these seven strength exercises daily, and you’ll start seeing results in your body and confidence. Just stay warm, stretch, and take a break between workouts.
Eating a healthy diet and drinking plenty of water will help you achieve weight loss goals.
