6 Best Exercises for Men Over 40
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- Опубліковано 8 сер 2024
- As we age, our bodies go through various changes that can affect our physical capabilities and overall health. Which is why it’s especially important for men our age to maintain a regular workout routine in order to stay fit, prevent diseases, and improve our well-being.
However, not all exercises are created equal…especially as we get older.
In this video, I share the six best exercises for men over 40, taking into consideration specific needs and limitations.
These exercises are designed to help men build or maintain muscle and strength, while also preventing injuries and promoting longevity.
Whether you’re just now starting your fitness journey or simply looking to switch things up a bit, these exercises are sure-fire way to gain muscle and strength, safely and effectively.
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References:
1. pubmed.ncbi.nlm.nih.gov/28011... (see the conclusion of the full-text study)
2. pubmed.ncbi.nlm.nih.gov/33217... - Навчання та стиль
I am 51 years young still, training like I always did threw my many years of lifting. Age is just a number. I do all strength workouts. I still can lift heavy. Gave up drinking and don't eat any sugars. Joints and tendons feel great. Keep lifting. Never give up.
Same. (Well, I haven't given up drinking.) I train the same exercises as usual- deadlifts, squats, pullups, overhead presses, etc. Don't need to resort to machines and dumbbells to keep lifting, just need to manage recovery. Actually stronger and can lift heavier now than when I was younger- I train smarter and more consistently now.
I could see some of this as being valuable to people who have some injuries or whatever. But that's not age dependent.
@@utah_koidragon7117 It is age dependent. That does not mean that injuries and so on ALWAYS happen to older people, but that these things happen to older people with a higher probability.
@@Tommy_007 yeah, I agree that's true to a certain extent. The older you are, the more likely it is that you have accumulated injuries- both because you don't recover as well and just because of the amount of time you've been exposed to risk of injury. My point was just the fact of being older than 40 or some other arbitrary age does not mean you have to change your training style.
Removing sugars goes a long way to relieving inflammation
I'm 42, i've been lifting for over 16 years. Although i'm strongest i've ever been every year i have more doubts if i'm making more damage than benefits for my body lifting heavy. Any clue what would be the signs it's time to go down with weights (and compensate with volume)?
I am 80 & my exercises are bench press, overhead barbell press, calf raises, bent over barbell rows & body weight squats.
Parallel grip pulldown
Machine hack squat
Machine shoulder press
Chest supported lateral raise
Dumbbell sumo squat
Chest supported DB row
Thanks
No chest exercise incorporated on these exercises?
No pecs exercises?
@@fredpascual2498 he may not have a preference for chest for this age group
@@paulchristie3306 many don't have the shoulder mobility the bench or dip without shoulder, elbow, or wrist pain. These are just what he thinks are the best for someone that might be a little beat up from years of lifting
I literally just finished a pull and legs session and this is how I always do my squats. Tip - wear thick soled slippers or stand on two books as you squat with the dumbell held between your legs. You will be able to sink down lower and get more of a muscle stretch and extension as well as a wide range of motion. It also makes the reps far more difficult to perform meaning you can make do with smaller weights than otherwise.
I strained my shoulder last week and also got chronic tonsillitis 😂 I’m 41 and okay shape, young people, take advantage of your youth right now and go ham 💥
I'll be 72 this spring. The five exercises I do are back squat, trap bar deadlift, weighted pull ups, overhead presses, and bench presses. The only consolation to age so far is that I work more in the 7-9 rep range than the 3-5 rep range. That is the only accommodation I've needed for avoiding joint pain. I might give the lateral raise and chest supported dumb bell row a try.
Keep the good work going.I am only 65 and have been training since I was 19.Use mainly kettle bells and sandbags the last 20 years,plus FMA stick,staff and knife .
BADAZZ...
I wanna be you some day! Keep it up!
@@paulchristie3306 How, about...I enjoy them and am reasonably good at them. I benched today, as matter of fact. 8 reps with 195#. That's no record, but not too shabby for an old man either. Have a good one.
I’m 50 and I already feel quite old especially video’s talking about men over 40 made me feel like I’m in my final days !!! 😂😂😂
Comments like yours give me hope …., thank you for sharing ❤❤❤
I'm 50 already, and I say do every exercise as carefully as possible. There is never a end to anything.
True. I'm not giving up my favorite exercises because I'm over 40. And there is no shame in putting on less plates.
@@ForeverTributesNL facts
You just have to work in the 12-20 range if you are 50 and older. Don’t go below 8 reps. It is much easier on your joints.
I’m nearly 50… I just use gear.
@@AnnhilateTheNihilist what do you mean by gear.
The "over 40" series is quite helpful. We're not as you as we once were, so training needs to change to accommodate older bodies. Thanks.
Confirm !!
True
Agreed!!
Much appreciated 🖤
Is there a difference between strength and "shtrength"? I always notice in these videos they always say "shtrength" and "exshershize"
This series has been very helpful to me. At 52, I'm not looking to get jacked, I just want to be healthy and help prevent the chance of injury and these have been great.
This is great for sure. You’ve got this man. I made a few videos on my channel that might be helpful for your journey as well
Please keep these videos coming for over 40. Thank you.
Stick with the "youthful" exercises as long as possible. Do them correctly, push yourself for as many years as you can and 99% of you will be fine. I'm 42 and still squat, deadlift, bench, push press, atlas stones, log press, axle press, farmers walk, and hopefully soon a yolk. It makes no sense to change up your exercises just because you reach a certain age. Then you're basically saying, well I reached 40 or 50 and the internet says change it up. Then you're stopping because of your age not because you can't do it anymore. If you're going to change, change for variation throughout the year but never just stop doing certain exercises because of age or the internet
I agree. Great "over 40" series. Fantastic list. Thanks!!!!
As a 60 year old, 5 months in to my training, this is exactly what I need to learn.......Many thanks.
Love your content! Thank you!
im 40 and do collision repair for a living and it has taken its toll on my body. Besides tendinitis in my wrist I just started experiencing golfers elbow this past month. I played 4 sports through high school and been lifting since I was 19. I'm 6'4 195 and have a super hard time gaining weight. Videos like this help, because I've had to change a few things to eliminate pain in my shoulders, back, knees and other joints. I've always been real particular in making sure I do correct form, so its been depressing that I am still having the same problems as others. Luckily things seem to get better as I learn more and keep at it. Knees over toes guy fixed my knee pain overnight pretty much.
Thank you this is great insight and advice!
Wow this is a very excellent and brilliant video bro telling about this topic and about 6 best exercises for men over 40 and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
Very useful tips. Thank you so much.
Great video! Thanks
I’m almost 53 and this video has been very informative.
Great video with a lot of wonderful variations to keep us lifting as we age. thanks
Excellent advice! Learning a lot with the over 40 serie! Thank you very much!
很棒的建議！謝謝你！
Great video, thank you!
Solid info all round! The only exception i would have, would be with the dumbbell sumo squat. Us old people are not made of twigs, specially if we have been grinding with some sense over time. The problem is that there is a limited options for progressive overload. The dumbells run out pretty quick. You are a dream trainer for the older folks!
This is excellent, thank you so much!
Thanks for sharing! 💪 💪 💪 💪 💪 💪 💪
Excellent video!!!!! Yes squats killed my knee but can't stop only other pain I noticed was elbow and shoulder around traps he is buffed !!!
the best. plesae keep the great content coming!!!
Great advice. Many thx. I’ve been on my fitness journey years & I do heavy deadlift but your channel offers great options i I’ll follow a lot. 🎉🎉
Super helpful thanks
nicely done. sound science behind the recommendations
Great advice for us OG's. Your content is spot on and 100. I'm 60, been working out since I was a teen. Learned many of these lessons after 40 the hard way, with torn pecs and torn calves. New Sub.
Appreciate this channel
Love the content! The dude with the blue bandana is so freaking funny 😂 great vidéos
Keep up the great content
I am finding your videos very informative. Thanks 🙏
Another helpful video, much appreciated. I am 51 and will be 52 in a few months. I train at home and use a regular pull up bar. What can I do as a substitute for the neutral grip pull down?
This was very informative.
I needed alternative exercises to alleviate lower bk and shoulder pain.
Love channel✌️
Awesome thanks
Great video thank you
Great timely video.
Very well put
Great content for years. Subscribed w/ notifications on long ago
Great video
One of the best and useful series
Very clear instructed really enjoyed there was no profanity professionally executed💯
Thank you.
I love these!!! I appreciate you guys putting emphasis on safety, form and stamina, and the longevity of doing all of these. Even when we get older, we can still make gains and maintain them once we get them. Great series as well! ✋️👊🤝👍🦵💪
Another great video from the '40's' ripp.
Great work Alain!
I will be 60 in a few months and enjoy lifting heavy (nothing over 500lbs) 500lbs is my limit now for squats, deadlifts and bench press. We are not as frail as you depict in your video. I also love cardio especially the elliptical. I would like to go for hours on it but yes my right knee lets me know after an hour or so.
That’s my rule as well. Nothing over 500 pounds it’s been a lifelong rule actually.
@musclemonsters what app do you use to make your videos? I love your production.
Good info. When do we stand up
50 year old survivor of major car crash
Went back to the gym 3 months ago and Got fitter and stronger lost 12kg and now able to left good weight 120kg bench for reps no ego lifts
Just having fun again
I find this channel really useful and heaps simple little things that definitely helped me improve
Was waiting for this video from long time
Thank You for this video. I am 57 and had to change my routine at 56. Joint issues make me go less weight but higher rep. I feel great and continue to lift with strict form. The biggest thing I had to let go of was rest time between sets and less sets per body part. My ego had to be readjusted also.
Excellent video
My program is basically squats, deadlift, bench press, bent over rows, pull ups and dips. I am 57, and so far so good. I can manage 10 pull ups and 14 dips right now, going to 20!
We'll explain! Good tutorial video.
Very good, congratulations My friend
I'm 48 and all-natural still do squats 360, deadlifts 415, bench 300 and barbell shoulder presses 200. I would like to workout with my own age but it's hard to find! 💪🏼
Great video finally someone did it correctly. Keep it up
Muy bien video 👌.
Welcome to the over 40 club MM......Just wait and see how things change as you enter the 60+....... love you viedos..... keep it pumped
I am 67 and getting back into it. Lucky for me I got big at40 and still hold a big frame so slow and steady with good food, no stress,good sleep, no problem.
Just found your excellent channel. Thank you! Also, your "Alpha" bro guy cracks me the hell up
I'm 50 and somehow I feel a lot of these videos are for a target group much older than me. Maybe I'm just a low mileage example, dunno, lol. Most people think I'm in my 30's. I still workout 4 days a week 2 to 3 hours per session and go heavy on compounds. Stronger, bigger, and more defined than at any time in my life, and I've been lifting for 30 years. Just set a big Bench PR last year, hoping to go for more soon. I do agree that, if you have an injury or problems with a certain movement, you should do a different movement that hits the same muscles in a different way, but that's true of any age.
Well said. There should be no cookie cutter answer to age deterioration. Everyone’s different depending on how one’s joints are. I’m 54 and benched 400 for the first time instead lifted 600 for the first time last summer at 54. I was a late starter.
This is very informative. At 55 years of age these are very good exercises for me.
Thank you very much.
Great tips for us oldies over 40 👍🏻
Good video! As a PT who is now 40 and has been lifting for 25 years, I found this helpful.
Best workout channel on UA-cam...keep it going.
I just started lifting again at 42 my six-month goal was to bench sets of incline,decline,and flat @ 225, I think I jumped the gun a little bit as I am experiencing tennis elbow started in my right elbow now it's in my left elbow, I want to increase my strength and see if I still had it from not really strength training for 8 years, I'm definitely going to incorporate more cardio, resistance bands ,calisthenics and machines, my goal is to stay physically fit spirit,body,mind ,total well being,stay lifting 💪🏽❤️🌞😎 stay strong my people
Great information. I'm 56 and I lift 3x's a week. I usually rotate my workouts ; plates, machines & dumbbells this allows for different ranges of motion and also gives my muscles a different way to be "attacked".
Thank you for the helpful information and awesome demonstrations. I am 60 years old and am benefiting tremendously from the data you present. God bless you all!
Thank you
Wowwww this was a wonderful video . , thank you so much from a 50 yr old woman 😊. 🙏🏾🙏🏾🙏🏾❤️The joints definitely no longer same specially during and after menopause.. I subscribe also ,cause this is a very important Chanel ..
Good tips
I keep saying this… but you are the Best trainer on YT for explanations , demonstrations & information.
Plus I get a kick out of the humor 😂
TAKE A LOOK AT ATHLEAN X ALSO.
@@billlovelace1522
I will & thank You 👍💪
I’m over 40 and I’m not experiencing these difficulties you speak about but I still love your content ❤
61, lifted most of my life, the guy gives very good knowledge.
External rotation on lat raises is a game changer!! Complete elimination of shoulder pain from impingement.
Anche il pendolo
So hyped for the background music every time.
yeah, the original duo is back!
When I started strength training at age 42, I felt like I was 18 again. Now I’m just about to turn 49. I still have a lot of energy and killer work capacity. I’m even still able to put on muscle mass. But I’m no longer able to improve my 1RM strength. I’m not happy about that.
Excellent idea, reversing the directions, a pull instead of lift. And how about using rubber expanders?
Paul, 68, retired sportsman with imperfect spinal column.
I am 49 and couple of days😃. I was ok with dead lift and squat till 42, then i start to notice that back-pain becomes my gym mate even with decreasing weight. Started to follow different strategy to train without any stress on back or knees. Its very important to do. Even if you have the foundation muscles and you don’t feel any problems, later on after 10 years you will regret.
Love your videos. Very informative. I m. 77 and workout with weights 4 days per week. Still do just about any exercise I like. The secret is proper form always. I say use common sense when you plan your routine and you will be safe. Keep up the good work. !
Hey plz start doing videos for women over 40…plz!! Love the your videos!!
i shared this with my dad and he said he'll try it when he goes to the gym after work since its leg day for him and shoulders as well
Great advise , I'm happy the Guy in the blue tank top is back LOL, he adds good comedy and entertainment.
47 here.. I herniated a lower disc last December so deadlifts and barbel squats are a no go areas. But switched barbel with Smith machine. Smith machine box squats are good.
I’m 44 and fitter than never before! I challenge any over 20’s for a gym section in any exercise ✊🏿
I agreed with your lesson and thank you so much for other tips too. Deadlift is not suitable for everyone as far as I can tell. Im 50 and still gym 5 times a week but I take it more lightly and not competing with the youngsters there. I dont have 3 highs and plan to push little by little everyday to have a strong physique.
Would you recommend 3 sets of 12 to 15 for general muscle improvement?
I do Sumo Squats it seems like they really work the glutes and hamstrings
Just train smart you don’t got to lift heavy to build muscle
Love the vids. I'll share one tip. Adjust the speed to1.5 or even 1.75 to not waste time.
Thanks for the JCVD clip made my day 😂
Love these over 40 vids 💪😎👍
needed that for my dad especially legs is very hard