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Maintaining good health is a lifetime pursuit. If you've ever admired someone in their 40s, 50s, or even 60s who looks fit, chances are weightlifting has been a consistent part of their routine for years. Contrary to the misconception that weight training is exclusive to young men, it is immensely beneficial for people of all ages. Most men in their 40s should incorporate resistance training using free weights and bodyweight exercises. Below, I've listed five exercises that I routinely include for clients over 40.
If you're a man in your 40s seeking to enhance your strength, maintain or gain muscle mass, and stay fit long-term, incorporate these exercises into your routine. Each exercise should be performed for three sets of eight to twelve repetitions. Strive to do this routine at least twice weekly, or blend these exercises into your overall fitness program, taking a 90-second rest between each set.
1. **Squats:** Vital for retaining leg strength, balance, and mobility as you age. They also support bone health. This exercise engages the quadriceps, hamstrings, glutes, lower back, and core.
2. **Lunges:** Lunges enhance balance and coordination while boosting lower body strength and flexibility, targeting the hamstrings, glutes, quadriceps, and calf muscles.
- Start by standing with feet hip-width apart. For optimal biomechanics, step forward with one leg, lowering your body, and pivot your trailing foot inward. Ensure your leading knee aligns with your ankle and maintain an upright posture. Push through the front foot to return to the start, then switch legs.
3. **Plank:** Excellent for overall strength and core stability. It works the chest, shoulders, lower back, obliques, and abdominals.
- Begin in a forearm plank with elbows directly beneath your shoulders. Form a straight line from head to heels by engaging your core. Concentrate on drawing your lower rib towards your pelvis and tightening your abs. Hold for the desired duration.
4. **Deadlifts:** Crucial for overall strength, particularly in the back and legs. This exercise targets the forearms, traps, lower back, hamstrings, glutes, and quadriceps.
- Stand with feet shoulder-width apart with a barbell before you. Bend at the hips and knees to grip the barbell. Straighten your hips and knees to lift, squeezing at the top for a moment. Keep your back straight throughout. Lower the barbell to the ground with control. Repeat.
5. **Pull-Ups:**
- Grasp a pull-up bar with hands set wider than shoulder width. Hang with feet off the ground and arms fully extended. As you pull up, imagine squeezing a fruit in your armpits. Control your descent to the starting position. Repeat.