The best workout plan for men over 40

As we age, our bodies change—and so should our training style. For men over 40, it's possible to gain muscle mass, improve strength, and maintain a healthy body, as long as training is adapted to the realities of this stage of life. The secret? Respecting recovery times, choosing the right exercises, and training consistently.

In this article, we'll show you how to create an effective and safe training plan to keep you growing after 40.

Why adapt your training after 40?

Starting at age 40, a natural decline in muscle mass and strength occurs—a process called sarcopenia . Furthermore, joints tend to become more sensitive, and recovery is slower. This means you need to train smartly , giving your body the right stimulus but avoiding unnecessary overload.

Structure of an ideal training plan

The plan we propose is based on a 12-week cycle , divided into three phases of four weeks each. This format allows for progressively increasing intensity without excessive risk.

• Frequency: 3 to 4 workouts per week.
• Duration: 45 to 60 minutes per session.
• Objective: increase strength, muscle mass and improve mobility.

Fundamental principles

1. Recovery first
   More than training every day, it's important to give your body time to regenerate. Therefore, avoid training the same muscle group on consecutive days.
2. Moderate loads, perfect execution
   Work between 8 and 15 repetitions per set, with weights that allow you to maintain correct technique until the end.
3. Compound movements
   Focus on exercises that work multiple muscles at once—squats, bench presses, rows, push-ups, and deadlifts are the foundation.
4. Eccentric control
   The “slow” part of the movement (lowering the load) is essential to stimulate muscles and tendons safely and effectively.
5. Avoid ballistic movements
   Jumping and overly explosive exercises can increase the risk of joint injuries.

Weekly split example

Monday – Upper Part

• Dumbbell bench press – 3x10
• Barbell Row – 3x10
• Pull-ups – 3x8
• Shoulder Press – 3x12
• Plank – 3x30 sec

Tuesday – Lower Part

• Barbell or dumbbell squats – 3x12
• Romanian Deadlift – 3x10
• Lunges – 3x12 (each leg)
• Calf raises – 3x15
• Side plank – 3x20 sec (each side)

Thursday – Upper Part

• Repeat Monday's workout, but slightly increasing the load or repetitions.

Friday – Lower Part

• Repeat Tuesday's workout, also with controlled progression.

Tips to maximize results

• Always warm up before training (5-10 minutes of mobility and light cardio).
• Stretch at the end to maintain flexibility.
• Eat well , focusing on lean proteins and quality carbohydrates.
• Get enough sleep — muscle grows during rest, not during training.
• If you experience joint pain , adjust your exercises and consult a professional.

Conclusion

After 40, it's not time to slow down—it's time to train smart. With a well-structured plan, appropriate loads, and a focus on recovery, you can maintain (and even increase) muscle mass, improve strength, and continue feeling your best.

Start implementing this plan now, and discover how your body can surprise you, regardless of age.