Fitness Trainers Share Their Favorite Workouts for Men Over 40

Hitting the big 4-0 doesn’t mean your fitness journey is over. 

In fact, it’s just getting started! We’ve rounded up some of the best trainers in the business to spill their secrets on keeping men over 40 in top shape. 

These workouts aren’t your average gym routines – they’re game-changers designed to torch fat, build muscle, and turn back the clock.

The “Dad Bod” Destroyer

Think you’re destined for a beer belly? 

Think again! 

Celebrity trainer Jack Stone swears by his “Dad Bod Destroyer” circuit. “It’s all about high-intensity, full-body movements,” Jack explains. “We’re talking burpees, mountain climbers, and kettlebell swings – the stuff that makes you hate me for 30 minutes but love me forever.”

Jack’s killer circuit looks something like this:

• 30 seconds of burpees

• 30 seconds of mountain climbers

• 30 seconds of kettlebell swings

• 30 seconds of rest

Repeat this circuit 5 times, and you’ll be melting away that dad bod faster than you can say “midlife crisis.”

But here’s the kicker – Jack says the real secret is consistency. “Three times a week, no excuses,” he insists. “Your kids might think you’re crazy, but they’ll thank you when you’re still kicking their butts at soccer in your 50s.”

The Joint-Friendly Juggernaut

Not all of us can jump around like we’re 20 anymore. That’s where Lisa Chen’s “Joint-Friendly Juggernaut” comes in. Lisa specializes in keeping guys fit without wrecking their joints.

“The key is low-impact, high-result movements,” Lisa says. Her go-to workout? A mix of rowing, resistance bands, and TRX.

Lisa’s Joint-Friendly Juggernaut looks like this:

1. 10 minutes on the rowing machine

2. 3 sets of resistance band squats (15 reps each)

3. 3 sets of TRX rows (12 reps each)

4. 3 sets of resistance band chest presses (15 reps each)

5. Cool down with 5 minutes of gentle yoga stretches

“This workout gives you all the benefits of a high-intensity session without the wear and tear,” Lisa explains. “Plus, it’s perfect for guys who sit at a desk all day. It’ll undo all that computer hunch in no time.”

The Muscle-Building Miracle

Worried about losing muscle mass as you age? Former bodybuilder turned trainer Mike “The Tank” Thompson has got you covered.

“After 40, you’ve got to be smart about building muscle,” Mike says. “It’s not about lifting the heaviest weights – it’s about perfect form and time under tension.”

Mike’s Muscle-Building Miracle focuses on slow, controlled movements:

• Barbell squats: 4 sets of 8 reps (5 seconds down, 5 seconds up)

• Dumbbell bench press: 4 sets of 10 reps (3 seconds down, 1 second pause, 3 seconds up)

• Pull-ups or assisted pull-ups: 3 sets to failure

• Dumbbell lunges: 3 sets of 12 reps per leg

“This workout will have you building muscle like you’re 25 again,” Mike grins. “Just don’t forget to fuel up with plenty of protein. Your muscles need it more than ever now.”

The Cardio Conqueror

Heart health becomes increasingly important as we age. 

That’s where Sarah “Speedster” Johnson’s Cardio Conqueror comes in.

“Cardio doesn’t have to mean endless hours on the treadmill,” Sarah insists. “We’re going to get your heart pumping and your metabolism revving with some good old-fashioned interval training.”

Sarah’s Cardio Conqueror looks like this:

1. Warm-up: 5 minutes of light jogging

2. 30 seconds sprint, 30 seconds walk (repeat 10 times)

3. 1 minute jump rope, 30 seconds rest (repeat 5 times)

4. 45 seconds high knees, 15 seconds rest (repeat 8 times)

5. Cool down: 5 minutes of brisk walking

“This workout is a triple threat,” Sarah explains. “It improves your cardiovascular health, boosts your metabolism, and it’s over in 30 minutes. Perfect for busy dads and professionals.”

The Flexibility Fixer

Last but not least, we’ve got yoga instructor Tom “Stretch” Miller’s Flexibility Fixer. “Flexibility is the unsung hero of fitness over 40,” Tom says. 

“It prevents injuries, improves posture, and keeps you feeling young.”

Tom’s Flexibility Fixer is a 20-minute routine you can do every morning:

1. Cat-Cow Stretch (1 minute)

2. Downward Dog to Plank (1 minute)

3. Warrior I and II Poses (1 minute each side)

4. Pigeon Pose (1 minute each side)

5. Seated Forward Fold (1 minute)

6. Supine Twist (1 minute each side)

7. Child’s Pose (1 minute)

“This routine will lubricate your joints, stretch out those tight muscles, and set you up for an amazing day,” Tom promises. 

“Plus, it’s a great stress-buster. You’ll be zen as hell by the time you’re done.”

The Secret Sauce

Now, here’s the real kicker – all of our trainers agreed on one thing: the best workout for men over 40 is the one you’ll actually do.

“Mix it up,” Jack Stone advises. “Do the Dad Bod Destroyer one day, the Flexibility Fixer the next. Keep your body guessing and you’ll keep seeing results.”

Lisa Chen agrees: “Listen to your body. Some days you might feel like conquering cardio, other days you might need the joint-friendly option. It’s all good – as long as you’re moving.”

So there you have it, gentlemen. 

The secret to staying fit after 40 isn’t some magic pill or crazy diet – it’s about finding workouts you enjoy and sticking to them. Whether you’re destroying dad bods, building muscle, or getting your zen on, the key is consistency.

Now get out there and show those 20-somethings how it’s done! 

Who says you can’t teach an old dog new tricks?