The Best Workout Routine, for Men Over 40

It’s quite common for men over the age of 40 like myself to prioritize our health and fitness. However it can be challenging to find the time to focus on these aspects while juggling work and family responsibilities. As we age, maintaining a fit body becomes more important. That’s why it’s crucial to create a structured workout routine that suits your schedule. Here is a practical and personalized workout plan specifically designed for men.

Consistency Matters More Than Intensity

First and foremost it is important to acknowledge that consistency outweighs intensity particularly as you get older. Then aiming for workouts focus on shorter yet regular exercise sessions. Dedicate 30 minutes most days of the week to exercise. Prioritizing consistency will lead to success.

Incorporate Strength Training and Cardio

Your workout plan should include a combination of strength training exercises and cardiovascular workouts. Strength training helps preserve muscle mass and bone density as you age while cardiovascular exercises promote heart health and aid in weight management. Aim for;

  • Strength Training; Allocate around 2 to 3 sessions per week focusing on compound exercises such as squats, deadlifts, bench presses, and pull ups. Aim to complete 2 to 3 sets with 8 to 12 repetitions, for each exercise.
  • Engage in exercises three to four times a week. Choose activities that you genuinely enjoy such, as walking, cycling, swimming, or dancing. Aim to spend 150 minutes, per week on moderate intensity aerobic exercises.

Effective Workouts

Given the time it’s important to prioritize workouts that are efficient. One great option is High Intensity Interval Training (HIIT) which involves bursts of exercise followed by brief recovery periods. HIIT workouts offer benefits. Help burn calories in less time. A typical HIIT session usually lasts around 20 to 30 minutes. Here’s an example of a HIIT training workout that you can try;

Classic HIIT Workout:

  • Jumping Jacks; Perform for 40 seconds.
  •  Rest or Light Jog, in Place; Take a 20 second break.
  •  Push Ups; Perform for 40 seconds.
  •  Rest or March in Place; Take a 20 second break.
  •  Burpees; Perform for 40 seconds.
  •  Rest or Light Jog in Place; Take a 20 second break.
  •  Mountain Climbers; Perform for 40 seconds.
  •  Rest or March in Place; Take a 20 second break.

Repeat this circuit for three to four times taking a rest period of one to two minutes, between each round.

Tabata-style HIIT:

Tabata is another form of HIIT where you give your effort for 20 seconds and then take a rest period of 10 seconds. You can choose any exercise you prefer. Here’s an example using bodyweight squats;

  • Perform Bodyweight Squats as intensely as possible for the duration of 20 seconds while maintaining proper form.
  • Then take a rest period for seconds by either standing or walking in place.
  • Feel free to adjust these workouts according to your preferences and fitness level!

Perform this routine 8 times which should take around 4 minutes.

Cardio HIIT:

Engage, in a combination of exercises for a full body workout;

  •  Sprint or engage in a fast jog for 30 seconds
  •  Take a rest or walk for 30 seconds
  •  Perform jumping lunges for 30 seconds
  •  Take another rest or march in place for 30 seconds
  •  Do bicycle crunches for 30 seconds
  •  Take a rest or walk again for 30 seconds
  •  Execute high knees for 30 seconds
  •  Take another rest or march in place for 30 seconds

Repeat the above sequence of exercises and take a break of about 1 to 2 minutes between each round.

Bodyweight HIIT:

This workout is centered around bodyweight exercises;

  • Perform push-ups, for a duration of 40 seconds
  • Take a rest or engage in light jogging in place for 20 seconds
  • Execute squat jumps continuously for 40 seconds 
  • Take another rest or march in place again this time lasting only 20 seconds
  • Hold the plank position for 40 seconds.
  • Take a break. Do a jog, in place for 20 seconds.
  • Perform mountain climbers for 40 seconds.
  • March in place for 20 seconds.

Repeat these exercises 3 to 4 times. Take a rest of 1-2 minutes between each round.

Mobility and Flexibility

Don’t overlook the importance of mobility and flexibility exercises. As you get older it becomes crucial to maintain a range of motion. Spend around 10-15 minutes each day on stretching exercises or yoga to enhance flexibility and prevent injuries.

Make Use of Technology

Utilize technology to enhance your workouts. Fitness apps and wearable devices help you track your progress and stay motivated. Set goals. Monitor your heart rate, number of steps, workout sessions, and diet.

Resources to keep track of your progress;

1, Heart Rate Monitor

2, Step Counter

3, Workout Techniques

4, Diet Tracker

Nutrition Matters

Nutrition plays a role in achieving results from exercise, exercise alone is not enough. Pay attention to your diet. Monitor your progress on a weekly basis. Focus on maintaining a balanced diet that includes protein, whole grains, fruits, vegetables, and healthy fats while limiting processed foods, sugar, and alcohol consumption. Stay hydrated by drinking six to eight glasses of water daily.

Sleep and Stress Management

Sleep quality management along with stress management should implemented as they are factors too and make sure to sleep 7 to 9 hours everyday

Consult a Professional

It is beneficial to seek guidance from a fitness expert like Gav Gillibrand especially if you have any health concerns or limitations.


Don’t forget to include a workout routine into your schedule and prioritize your overall well being. A simple workout routine that combines strength, cardio, flexibility, and efficiency can help you stay in shape while managing your lifestyle. Commit to a long-term journey and make a difference. Be consistent in taking care of your body to further enhance your health and avoid aging problems in the future.

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