Fitness is a very subjective game. If you're serious about weight loss, you need to find what works for YOU.

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you everything you need to know about the ultimate fat-burning workout plan, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Keep reading to learn the ultimate 5-day fat-burning workout plan!

Here are the 8 BEST fat-burning exercises to help you shed those extra pounds!

The Ultimate Fat Burning Workout Plan

Don’t think of the following structure as a rigid workout plan. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available.

Day One – Cardio

Each rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.

For example:

• 5 reps of sprinting 
• 5 reps on the exercise bike or body weight lunges
• 5 reps jumping rope
• 5 reps on the stair climber or body weight squats
• 5 reps on the rowing machine or burpees
• 5 reps jumping jacks

That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.

Day Two – Upper Body Strength Training

These strength training exercises require gym equipment, but you can adapt them for home use.

Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets, do as many as you can and do a little more each day:

• Lat Pulldown – or Dumbbell rows
• Seated cable row – or Bent over barbell rows
• Tricep overhead extension
• Dumbbell incline bench press
• Dumbbell curls
• Cable lateral raise (can also be done with a dumbbell)

Day Three – HIIT

High-Intensity Interval Training is a fantastic way to get quick results, and it doesn't take a huge amount of time or equipment.

Simply focus on 20 seconds at a maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute, and then repeat. This should be a total of 3-5 circuits:

• Lunges
• Push-ups
• Jumping jacks
• Frog legs
• Mountain climbers
• High knee ups
• Arm sprints
• Burpees
• Planks

Day Four – Lower Body Strength Training

You've focused on your upper body. Now it’s time to do your lower body. Many of the exercises in this fat-burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing.

Try doing 3 sets of 10-12 reps of each of the following:

• Walking lunges
• Deadlift
• Weighted squats
• Glute kickback
• Reverse hack squats
• Standing calf raises

Day Five – More cardio

It’s a great idea to finish your workout week with some steady-state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.

Running, cycling, swimming, or even fast walking can do this.

It should be noted that you won’t burn as many calories as you do with HIIT-style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.

That’s why it’s a good idea to include one session a week.

When doing this exercise, you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits.

The other 2 days should be rest days, but they don’t need to be next to each other.

The Perfect Fat Burning Workout Plan

Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long-term solution.

A great fat-burning workout plan involves several key elements.

Mindset

The most effective approach to achieving anything is to believe you can do it. To apply this to your fat loss goal, simply visualize yourself every morning as the woman you want to be.

It’s an incredibly effective technique used by hundreds of top athletes around the world.

Sleep

You already know your beauty sleep is important, but you may not realize that your body regulates your hormone levels when you sleep. This helps you to feel fuller during the day and reduces your appetite.

To ensure your hormones are balanced, you need to get between 6-8 hours of sleep every night; it will help you to achieve your fat-shredding goals.

Nutrition

If you've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss, no matter how slow.

But, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs; and it may not give you enough energy to complete the workouts that will really make a difference to your fat-shredding abilities.

Try a simple approach to food. Reduce your plate size and use the Perfect Plate method; it will give you all the nutrients you need.

Discover the Types Of Exercises You Should Be Doing

The most common conception is that weight loss is a result of cardio exercise. That’s things like running, cycling, swimming, or using the elliptical trainer.

These types of exercises will help you to burn calories, which alongside a calorie deficit, will help you to burn fat.

While cardio has its place, you’ll find that strength training exercises are generally more effective at burning calories.

In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories.

Here are the types of exercises you need to be doing:

• Strength training
• HIIT – short bursts of high-intensity cardio movements.
• Steady-state cardio

A mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise, and ensuring faster results.

How Often and How Long Should You Train for?

The best approach is to train every day. But the amount of time you train for will depend on the time you have available. Having 30 minutes a day is the ideal target. But if you only have 10 minutes, then make it a HIIT day and really make it count.

However, it is important to give muscles time to rest and recover. In practice, this means exercising different muscle groups each day, allowing the worked muscles 48 hours to recover.

Recovery time is important because it reduces the likelihood of injury and helps lean muscles become stronger. Thus, ensuring a higher resting metabolism and a greater rate of fat burning.

Training needs to fit into your current timetable, which will make it easier to find the time for it and see the desired results.

Boosting The Results Of Your Workout Plan

Once you start exercising, it is easy to see the benefits and feel the desire to do more. This is partly because exercise becomes a habit, which means it gets done whether you feel like doing it or not.

Of course, the fact that the effects of a good diet and fat-burning workout plan are visible is going to help anyone to work out more often.

But, the human body is very good at adapting to a myriad of different circumstances and situations. To get consistent results, it’s essential to keep pushing the limits of your body.

Doing this is easier than you think.

Simply make sure you have plenty of different exercise routines and that you mix them up on a regular basis. The more unpredictable the schedule and the exercise routine, the harder it will be for your body to predict and prepare for it. This will boost the results.

In addition, when completing strength training exercises, it is essential to take on extra resistance when you can. The more muscles are pushed, the stronger they will get.

As already explained, this doesn’t mean you’ll get bulging biceps. What it does mean is better calorie burn and faster weight loss results.

The fact that you’ll feel fitter, look better, and be healthier is simply a bonus!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a fat-burning workout plan.

Between work, family, and social commitments, our schedules often leave little room for lengthy gym sessions. But you don't need hours of free time or a fully equipped gym to stay active and maintain a healthy lifestyle.

Many quick workouts can be done on the go, almost anywhere, with minimal equipment. And there are quick workouts you can do at the gym, too!

So, if you have a busy lifestyle (who doesn't?!), you can still prioritize your health and fitness.

Whether you have 6 minutes or 30 minutes to spare, or want to work out at home or at the gym, there's a quick workout routine that can fit into your day.

No more excuses — get moving and enjoy the many benefits of the 5 quick workouts we lay out in this article:

• • HIIT Workouts

• • Resistance Band Workouts

• • Lower Body Workouts

• • Tabata Workouts

• • Machine Workouts

But before we get into all that, check out this Metabolic Resistance Training (MRT) workout that combines the best strength training exercises into a quick circuit.

5 Quick Workouts To Fit Into Any Busy Day

1. HIIT Workouts

You can do many different HIIT workouts like these ones, but this one has just three exercises — pull-ups, jumping jacks, and burpees — and can be done in minutes!

• Do as many pull-ups as you can in 30 seconds.
• Then do 60 jumping jacks.
• Finish with 20 burpees.
• Take a one-minute rest.
• Repeat the cycle; ideally, you should aim to do all the exercises four times.

This 15-10-FIRE workout will boost your metabolism and is a great bodyweight HIIT workout to do at home.

2. Resistance Band Workouts

Resistance band workouts are a great way to improve your strength and fitness — wherever you are!

Even if you normally use free weights, resistance bands are a nice way to add variety to your workouts and target your muscles from all angles.

Give this one a try — it can be done in about 10 minutes and will work your entire body.

Pull-Apart

• Stand with your feet hip-width apart and hold one end of the resistance band in each hand.
• Raise your straight arms to chest height, palms down, with your hands about six inches apart. The band should have a small amount of tension but not be taut.
• Pull the band apart, extending your arms to each side to keep them at the same height.
• Return your arms to the center.

Deadlift

• Place a resistance band straight on the floor and step on it with both feet to secure it firmly. Keep enough slack on either side for you to pull up.
• Hinge forward at your hips to lower your body, keeping your back flat.
• With both hands, grab both ends of the resistance band and lift it to about shin height. The band should have enough slack so you don’t feel tension yet.
• Push through your heels to pull the band up so you stand up straight.
• Pause at the top and squeeze your butt.

Overhead Press

• Stand with your feet hip-width apart, your feet holding down a resistance band.
• Hold an end of the band in each hand at your shoulders, palms facing out.
• Extend your arms straight above your head. Make sure to keep your back straight and avoid arching.
• Bring the band back down to rest on your collarbone.

Sumo Squat

• Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly.
• Keep your feet wider than shoulder-width apart with your toes turned out.
• Grab both ends of the resistance band with your hands and place your hands in front of your hips. The band should feel very taut.
• Engage your core and keep your chest lifted and back flat.
• Push your hips back and bend your knees as you lower into a squat.
• Press your feet into the floor as you stand, and squeeze your glutes at the top.

Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise. Repeat the entire circuit 2-3 times without taking any extra rest in between rounds.

This full-body, at-home resistance band workout will help you stay toned and lose weight.

 

3. Lower Body Workouts

Many people believe you need to do a lot of different exercises to build your lower body. However, this is not the case.

You can achieve results with a simple lower-body workout like this one.

• Sprint as fast as you can for 30 seconds. If this doesn’t leave you breathless, sprint faster or go uphill!
• Do as many squat jumps as you can in 45 seconds.
• Do 20 lunges per leg. Concentrate on form, not speed.
• Do 25 calf raises per leg.
• Pause for 1 minute, allowing your breathing to slow.
• Repeat the circuit three more times.

This simple lower-body workout can be done at home in just 30 minutes.

 

4. Tabata Workouts

Tabata is a slightly different form of HIIT workouts. It focuses on really short bursts of energy but with repetition of the exercises.

Research has shown this to be an effective way of boosting cardiovascular health as well as muscle.

• Do as many pushups as you can in 20 seconds.
• Rest for 10 seconds.
• Repeat the pushups for 20 seconds and rest for 10 seconds. You’re aiming to do 8 sets of pushups.
• Now, do as many squats as you can in 20 seconds.
• Again, rest for 10 seconds and repeat another 7 times.
• Next, complete 8 sets of jumping jacks; 20 seconds exercise/10 seconds rest.
• Then, do 8 sets of lunges.
• To finish, do 8 sets of burpees and collapse on the floor.

This routine takes 25 minutes and, if done properly, will leave you exhausted!

This Tabata workout can be done in 6 minutes without ANY equipment!

 

5. Machine Workouts

Unless you have a bunch of equipment at home, you'll need to visit the gym for this one!

The key is putting everything you have into each exercise and only pausing for the set rest periods, no longer.

• 2 minutes sprinting on the treadmill.
• 30 seconds rest.
• 2 minutes on the Stairmaster.
• 30 seconds rest.
• 2 minutes on the exercise bike.
• 30 seconds rest.
• 2 minutes on the cross trainer.
• 30 seconds rest.

This process will take 10 minutes; see if you can repeat it twice or even three times!

Want to set up your own home gym? Here's a simple and affordable way to do it!

 

Scheduling Your Quick Workouts Throughout The Week

Quick workouts are an excellent way to boost metabolism and improve balance, muscle growth, and general fitness.

But, they should be part of a variable exercise routine. This will help to keep it interesting, keep you motivated, and, perhaps most importantly, keep challenging your body.

Here is an example of how to include quick workouts into your regular exercise for the week:

• Monday: Full-body weight training, like this 24-minute workout, or the MRT workout video at the top of this article.
• Tuesday: One of the 5 quick workouts in this article.
• Wednesday: Full-body weight training, like this 24-minute workout, or the MRT workout video at the top of this article.
• Thursday: One of the 5 quick workouts in this article.
• Friday: Full-body weight training, like this 24-minute workout, or the MRT workout video at the top of this article.
• Saturday and Sunday: Rest

It is important to note that a proper warm-up and cool-down are essential to prevent straining your muscles and causing an injury or soreness after exercise.

Here's how to warm up before a workout.

 

Here are some great post-workout stretches that will work each muscle of your body. 

 

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on quick workouts.

Knowing which shoulder workouts to choose is vital to having the muscular upper body and shredded shoulders you desire.

Everyone has different needs and preferences when it comes to shoulder workouts. You may need to avoid certain shoulder exercises or ease up on the amount of weight you use if you have signs of a shoulder injury. Ask your doctor which workouts are best if you have weak or painful joints.

As long as you complete shoulder exercises using proper form and avoid lifting too much weight, you can reduce your chance of shoulder injuries. However, some people are more prone to injuries than others.

Change up your shoulder workouts often for the best shoulder-sculpting results and to reduce boredom and burnout. Combine them with additional muscle-strengthening exercises and cardio workouts to get shredded and have the physique you desire!

Here are some great shoulder workouts to get you started!

The Top 15 Shoulder Workouts For Men Over 40

1. Standing Shoulder Press

• Grab dumbbells or a barbell to complete standing shoulder presses.
• Stand up straight while holding your weights just above your shoulders.
• Lift the weights above your head until your arms are fully extended and back down to the starting position.
• Repeat standing shoulder presses at least 8-10 times, rest, and complete at least three sets of this exercise.

2. One-Arm Kettlebell Shoulder Press

• You'll need just one kettlebell to complete one-arm kettlebell presses.
• Stand up straight and hold one kettlebell in your right hand near your shoulder.
• Lift the weight above your head until your arm is fully extended.
• Lower the right back down to the starting position and repeat this motion 8-10 times.
• Place the weight on your left arm and do the same exercise.
• Complete a total of at least three sets of one-arm kettlebell shoulder presses.

3. Renegade Rows

• You'll need two dumbbells to complete renegade rows.
• Begin in a plank position with your hands grasping the two dumbbells on the ground.
• Do a row by raising one of your arms (holding the dumbbell) until your hand is near your armpit.
• While holding the plank position, lower the weight back to the ground and repeat the rowing motion with your other arm.
• Complete at least three sets of 8-10 reps on each side.

Learn the proper form of renegade rows with both dumbbells and kettlebells!

4. Bent-Over Lateral Raises

• You can use two dumbbell weights to complete bent-over lateral raises or use resistance bands.
• While in a standing position, bend over until your back is about parallel with the floor and your arms are straight and hanging down.
• Staying in this bent-over position, raise your arms upward away from each other until they are parallel with the floor and form a T-shape with your upper torso.
• Lower your arms back down and toward each other until they nearly touch, and repeat the motion at least 8-10 times.
• Complete at least three sets of this exercise.

5. Resistance-Band Face Pulls

• You'll need one longer resistance band and a sturdy surface to wrap it around to complete resistance-band face pull shoulder workouts.
• Grasp the ends of the band, one in each hand, before you begin.
• With enough resistance on the band to make this exercise challenging, stand up and tie the band around something sturdy at about the height of your chest.
• Pull the ends of the band toward your face, then away from your body, and back toward your face.
• Repeat this motion 8-10 times and do at least three sets of the exercise.
• You can also use a cable and rope to complete face pulls.

6. Lateral Raises

• You'll need two dumbbells to complete lateral raises.
• You can also use resistance bands if you'd like to switch things up.
• Stand up straight with a dumbbell in each of your hands.
• Your arms should rest down at your sides.
• Keep your arms as straight as you can; lift them outward from each other on each side of your body until your arms parallel the floor and form a T-shape with your body.
• Lower the weights and your arms back down to your sides and repeat the motion 8-10 times.
• Do at least three sets of this exercise.

Learn how to do side lateral raises for shoulder strengthening!

7. Incline Press

• To complete the incline bench press, you'll need a weight bench positioned in an incline (horizontal) position.
• You can use dumbbells or a barbell to do this exercise.
• Hold the weights near your chest and slowly lift them up toward the ceiling and back down to your chest.
• Complete at least three sets of 8-10 repetitions of incline bench press.

8. Handstand Pushups

• Handstand pushups are difficult, but they're one of the best shoulder exercises you can do without using weights.
• To complete this exercise, do a handstand against a wall and hold an upside-down position with your arms fully extended.
• Keeping your body straight, use your arms to lower your body to the ground until your head nearly touches the floor.
• Push your body back up until your arms are fully extended, and repeat this motion as many times as possible.
• Do at least three sets of handstand pushups.

9. Upright Rows

• Use two dumbbells, one larger dumbbell, a barbell, or resistance bands to complete upright rows.
• Stand up straight with your feet about shoulder-width apart and your arms in front of your body.
• Holding the weights and keeping your arms in front of your body, bend your elbows and lift your hands (along with the weights) upward toward your chest until the weights are just below your chin.
• Lower the weights back down until your arms are extended, and repeat this motion at least 8-10 times.
• Complete at least three sets of upright rows.

Here's how to do upright rows properly!

10. Standing Dumbbell Shrugs

• Hold two dumbbells in each of your hands to complete dumbbell shrugs.
• With your arms at your sides, stand up straight with your feet close together.
• Lift your shoulders upward, hold the position for a second or two, and lower your shoulders back down again.
• Repeat at least three sets of 8-10 reps of this shoulder workout to strengthen and sculpt your shoulders!

11. Power Clean and Press

• The power clean and press is a full-body exercise that works your shoulders in addition to many other muscle groups.
• Use a barbell to complete the exercise.
• Stand up straight with your feet about shoulder-width apart.
• Holding the barbell, do a power clean and push and press before lowering the barbell back down to the ground.
• Repeat this clean and press motion for at least 8-10 reps and do three sets of the exercise.

12. Front Raises

• You'll need two dumbbells (or resistance bands) to complete front raises like lateral raises.
• Stand up straight with your arms at your sides, holding the weights.
• Keep your arms straight as possible, and slowly raise them up in front of your body until they're parallel with the floor.
• Lower your arms back down to your sides and repeat the motion 8-10 times.
• Aim to do a total of at least three sets of this exercise.

Learn how to do front raises with dumbbells, kettlebells, or a resistance band!

13. Lateral Plank Walks

• To complete lateral plank walks, which are shoulder workouts that also exercise your arms and abs, get into a plank position with your arms fully extended.
• Move your right arm and right leg to the right, then move your left and left leg in the same direction to slowly move your body laterally for about 10-15 seconds.
• Pause for a second or two before moving your arms and legs in the opposite direction back to the starting position.
• Rest and repeat lateral plank walks for at least three sets.
• There are numerous other plank exercises for men to choose from, many of which work your shoulder muscles in addition to your arms, legs, and abs.

14. Decline Pushups

• Decline pushups exercise your shoulders and lower pec muscles.
• You'll need to raise and lower your body off the ground using a weight bench, plyometrics box, or something else you may have around your home to complete decline pushups.
• Once your lower body is elevated up off of the ground, get into a plank position with your arms fully extended and touching the floor.
• Do as many decline pushups as possible using proper form, rest, and repeat for at least three sets.

15. Pike Press

• You can complete a pike press on the ground or by elevating your feet on a step platform, weight bench, or plyometric box.
• Form a pike shape with your upper and lower body (upside down V shape), your feet on the floor or elevated, and your arms fully extended.
• Using your arms, lower your upper body toward the ground until your head nearly touches the floor.
• Push back into the starting pike position until your arms are extended again.
• Do as many pike presses as you can to exercise your shoulders.
• Rest, and repeat pike presses for at least three sets.

BONUS: Do this ONE shoulder exercise to improve posture, reduce pain, and maintain shoulder health!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best shoulder workouts for men over 40.

Even a shorter workout can be high in fat-burning and strength-building. The key is to really up the intensity.

As we age, maintaining our fitness and overall health becomes increasingly important. The demands of work, family, and other responsibilities often leave little time for lengthy gym sessions. This is where HIIT workouts for men come in!

High-intensity interval training (HIIT) is a form of cardiovascular exercise that alternates between short bursts of intense activity and brief periods of rest or lower-intensity activity. These workouts can be customized to suit individual fitness levels and goals, making them accessible to people of all ages and abilities.

Muscle loss is a natural part of aging, but with HIIT workouts for men, you can combat the notorious decline in muscle mass and maintain strength. Do you have joint issues? HIIT can be customized to minimize the strain on your joints while providing an effective workout.

Aging also brings a decrease in testosterone production, but HIIT can give this hormone a healthy boost. Slowing metabolism is another common issue for men over 40, and HIIT is the ultimate metabolism booster!

HIIT is not just a physical game-changer; it's also a mental health warrior. The release of endorphins during HIIT can diminish stress, anxiety, and depression. Achieve a stronger body and a healthier mind — all-in-one workout with HIIT workouts for men!

This bodyweight HIIT workout can be done in 6 minutes at home without ANY equipment!

Increase Your Intensity With HIIT

Any workout is going to burn calories; however, the higher the intensity of the workout, the more calories you will continue to burn, even after the workout has ended. This is called Excess Post-Exercise Oxygen Consumption (EPOC).

A study in the International Journal of Sport Nutrition and Exercise Metabolism showed that two minutes of sprint intervals produced similar EPOC compared to 30 minutes of continuous running at a lower intensity. This makes HIIT an excellent option for those short on time but still want to get in a killer workout.

Learn more about what HIIT actually is, how it differs from steady-state cardio, and what HIIT workouts are best for different types of exercise.

Build Muscle With HIIT

HIIT is a great cardio option to burn calories in a short amount of time. But it’s not just a cardiovascular benefit you will be getting.

HIIT involves doing intervals of an exercise at the hardest effort you can sustain for a given period of time. You can do pretty much any exercise you choose during these intervals. This gives you the opportunity to train multiple muscle groups so that you will build lean muscle while you simultaneously burn fat.

Research has even shown that HIIT is effective at increasing muscle size over a three-week period of time. While you don’t want to rely solely on interval workouts to build muscle, this shows that when you can’t get to the gym to lift weights, HIIT is still an excellent alternative.

Tabata training is a HIIT workout that lasts only 4 minutes. Here's the backstory and the research behind Tabata.

HIIT Workouts For Men To Add To Your Routine

It can be hard to figure out where to begin with HIIT workouts.

The big thing to remember is to try to perform the interval exercises at the maximum effort you can maintain for the intervals. This ensures that you reap all of the benefits of interval training.

You can design your own high-intensity interval workouts with just about any exercise. To get started, here are some awesome examples of HIIT workouts that will improve your fitness and get you ripped in the process.

Power HIIT Workout For Men

Make sure you have a towel and water available for this short but intense HIIT workout! It emphasizes power moves that will have your heart pumping, and it targets all of your major muscle groups.

Warm up with some light cardio for 3-5 minutes. This could be easy jogging, jump rope, or jumping jacks. Really anything to get the heart and muscles warmed up.

Set 1

• Burpees with push-ups for 20 seconds, rest for 10 seconds
• Tuck jumps for 20 seconds, rest for 10 seconds
• Mountain climbers for 20 seconds, rest for 10 seconds
• Spiderman push-ups for 20 seconds, rest for 10 seconds

Repeat the circuit three times. Rest for one minute. Then move on to Set 2.

Set 2

• Alternating jump lunges for 20 seconds, rest for 10 seconds
• Side-to-side push-ups for 20 seconds, rest for 10 seconds
• Jump squats for 20 seconds, rest for 10 seconds
• Tricep dips for 20 seconds, rest for 10 seconds

Repeat the circuit three times. Then cool down for 5-10 minutes.

This 10-minute home workout (no equipment needed) will kick your butt!

20-Minute Treadmill HIIT Workout

You can use a treadmill to get an amazing HIIT workout. You can also do this outside if you don’t have access to a treadmill. The pace that you choose will be dependent on your current level of fitness.

A simple rule of thumb is to use the rate of perceived exertion to gauge the intensity level as follows:

RPE Level

• 1: Very light, sitting around watching TV.
• 2-3: Light activity: can be maintained for several hours. Can breathe and talk without any difficulty.
• 4-6: Moderate Activity: Breathing a little more heavily. Can have short conversations.
• 7-8: Vigorous Activity: Becoming uncomfortable, can speak a few words at a time.
• 9: Very Hard Activity: Can barely breathe, difficult to even speak one word.
• 10: Max Effort: Feels almost impossible to maintain for more than a few seconds. Completely out of breath.

20-Minute Treadmill HIIT Workout

• 0:00-5:00: Start walking or jogging at an easy pace, around an RPE of 3-4. Increase the incline to 1-2% so that by the end of the first five minutes, you are at an RPE of 6.
• 5:00-7:00: Increase your speed while maintaining the incline so that you are at about an RPE of 7
• 7:00-9:00: Now, increase the incline another 1-2% while maintaining the same speed, working at an RPE 8
• 9:00-12:00: Reduce your speed, but maintain the incline, working at an RPE 7
• 12:00-15:00: After that short break, Increase your speed again and, if you can, increase the incline. This will be the hardest part of the workout. Try to work up to an RPE 9 by the end of this 3-minute interval.
• 15:00-20:00: Time to cool down! Gradually reduce your speed and incline. Finish at an RPE 3-4.

This is a pure cardio high-intensity interval workout. Even though 20 minutes may not seem like a lot, when you push yourself during these HIIT intervals, you will see amazing fitness benefits.

This metabolic resistance training workout plan will help you lose fat and burn calories!

Rowing Machine Interval Workout

If you have access to a rowing machine, this is another great way to get in a HIIT workout.

Rowing machine exercises are an excellent way to fit in a cardio workout while also getting an awesome upper and lower body strength-building workout.

Start with a 5-minute warm-up at an easy pace with an RPE of about 3-4. For the intervals, you can try a few different options.

• Workout 1: Row at an RPE of 8-9 for 40 seconds, then follow with 20 seconds of easy rowing at an RPE of 4-5. Repeat this 10-15 times.
• Workout 2: Row at an RPE of 6-7 for 4 minutes, then slow down to an RPE of 3-4 for 2 minutes. Repeat this 3-4 times.

Once complete, cool down by rowing for 5 minutes at a leisurely pace.

Dumbbell HIIT Workout

If you have access to a pair of dumbbells, these can be used to get a killer HIIT muscle-building workout from just about anywhere.

Perform each exercise for 30 seconds, then move to the next. Rest for one minute, then repeat three times.

• Bicep curls
• Tricep kickbacks
• Shoulder press
• Lawnmower rows
• Squats

Resistance workouts with weights have been found to help reduce cardiovascular morbidity and mortality, even at less than an hour total for the week. So adding weights to your interval workouts can give you even more bang for your buck.

HIIT workouts are a great way to get your heart rate up and build muscle in a short period of time. Be sure to pick a weight that you can continue lifting for the 30-second interval while still maintaining proper form.

Looking for more dumbbell workout ideas? You can do this full-body workout in less than 30 minutes!

Holly Smith, M.D., B.S. Dietetics, NASM-PES Certified Trainer
Writer, Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on HIIT workouts for men.

Dead bugs have been a fundamental part of Pilates for years, as they allow you to strengthen your core without damaging or straining your back.

Research shows that the dead bug exercise is better than traditional crunches and other core training exercises.

Core muscles are designed to stiffen while muscles create movement. This combination allows for the best possible range of movement, flexibility, and strength.

Traditional crunches build core muscle but don’t boost the stability of your body — and they do increase the risk of a back injury.

Once you try the dead bug exercise, you’ll realize why it's so beloved.

Try sitting in a chair with your back pressed against the back of it. Now lift your arms over your head without sticking your ribs out and arching your back. If your lower back comes away from the back of the chair, you’re transferring the strain on your body to your lower back.

That’s the signal that core strength needs to be improved. 

A weak core means the potential to injure your back, preventing you from developing the strength you need to boost stability and performance with other exercises.

For reference, the name is simply because you look like a dead bug when you complete the exercise, but you definitely don’t feel like one with your increased core strength. In fact, you’ll be much better than a dead bug at getting back on your feet!

The Dead Bug Exercise: A Step-By-Step Guide

• • Lie on your back with your lower back against the floor, your legs bent at the knee with your feet flat on the floor, shoulder-width apart. Don’t forget that your lower back has a natural curve; you should be able to fit 3 fingers under it when laid on your back. Your arms should be by your sides, palms down.

• • Now lift both your arms up to the sky. Keep them straight with your hands directly above your shoulders. Contract your abs and focus on keeping them contracted as you complete the exercise.

• • Now bring both knees up, keeping the leg bent at 90 degrees. Your knees should be directly above your hips, and your calves parallel to the floor.

• • Now lower your left leg to the floor, straightening as you do so. At the same time, you’ll need to lower your right arm as close to the floor as possible, the arm should be above your head, still straight, and palm facing upwards. Your arm and leg need to move together, and they must not touch the floor, but they should come as close as possible! Your other arm and leg shouldn’t move from the starting position, and the movement must be slow and coordinated. Doing the dead bug fast will not improve core strength

• • Bring your left leg and right arm back to the starting position, and then lower your right leg and left arm. Keep the movement slow to avoid maintaining motion through momentum instead of core muscles. If you use momentum, your lower back will lift off the floor.

• • Now you just need to return your right leg/left arm to the starting position; that’s one rep.

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Download this Free Workout here. It’s safe, time-efficient, & designed exclusively for busy guys 40+ »

Dead Bug Variations

• • Change your limb order, such as two arms and one leg or even doing all of them at the same time. Use all your limbs by touching the knee that hasn’t moved with the other hand.

• • Try different directions, such as one knee bent, the other leg straight out but up at 45 degress, and the same with your hands. You’ll really feel your core burning.

• • Just use your legs by resting your hands on your stomach and slowly straightening one leg, returning it before doing the other. As always, focus on your core to ensure the exercise is effective.

• • Add a foam roller; keeping your feet on this and stopping it from moving really focuses your mind and helps to ensure you’re doing the exercise correctly.

• • Add a resistance band between your legs or fixed to a static object. It makes every move harder and more effective.

• • Use a yoga block between your foot and the wall. This will ensure one leg stays in position while you work the other side. Don’t forget to swap after 8-10 reps. This version is fantastic if you’re trying to build sprinting strength.

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

Dead Bug Alternatives

The dead bug exercise is a type of anti-extension and anti-rotation exercise; that’s why they are so effective at building a strong core. But, no matter how good an exercise is, you need variety in order to keep your interest and continue to build strong core muscles.

The simple fact is that your body is incredibly good at adapting; changing your workout routine is essential to ensure it continues to be effective. So, here are some great alternatives to boost core strength effectively.

The Plank

The great thing about the plank is there is virtually no limit to the possibilities. You can try the standard starting pose, elbows on the ground, and toes with your body straight. You can upgrade to arms straight with just your hands on the ground. Or, you can try one of many other variations. Try one hand and one leg, or raise your legs when planking. They all work your core.

Back Extensions

You’ll need the right bench for this as your body needs to be face down over the bench with your legs and waist supported. You then bend from the waist up and down.

Ab Wheel Rollout

The classic ab wheel rollout requires a strong core to allow you to pull the ab wheel back to yourself; it’s not as easy as it looks.

Stability Ball

There are loads of options when using a stability ball that will help build core strength. Try simply sitting on it and having to maintain your balance, lying on it to lift your legs, or trying to plank off it. The burn in your core will be evident.

Farmers Walk

This classic exercise builds strength throughout your body while strengthening your core.

Holding a Dumbell

Try holding a dumbbell in your hand for as long as possible without bending; it’s effective at strengthening your core.

Walk Outs

Stand up, place your hands on the floor as close to your feet as you can, and then walk them as far away from your body as possible. Return and repeat. Sounds easy until you try it, but you’ll feel the burn in your core.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the dumbbell French press.

Hell, no! You don't want gimmicks or fads — you want results, and you want to know exactly what to do to get them!

We'll show you right here, right now, with three tried and true weight loss workouts for men over 50 that have benefited thousands of men just like you — men who have made the decision to change their bodies, health, and, ultimately, their lives.

The Fit Father Project is a team of men's health doctors and trainers with a combined 40+ years of experience in men's health, and we want to provide you with all the information you need to lose weight, get fit, get healthy, and live longer for yourself and your family.

We have helped thousands of men lose weight and are on a mission to help thousands and thousands more. We're increasing our team of men’s health professionals so we can bring you more great resources to help you on your journey — so stay tuned!

So now that you know who we are and what we’re about, let’s get into what you came here for — the three best weight loss workouts for men over 50!

This article will teach you the proper way to do:

• • Strength Training To Build Essential Muscle

• • High-Intensity Interval Training (HIIT) To Increase Your Metabolism and Burn Fat Fast

• • Flexibility and Mobility To Prevent Injury and Get Rid of Aches and Pains

The 3 Best Weight Loss Workouts For Men Over 50: Your New Workout Plan

Workout 1: Strength Training To Build Essential Muscle

You may be thinking, “Do I really need to do strength training at my age?” The answer is a big YES!

For all guys over 50, strength training is essential to losing weight and staying strong.

I'm sure you have done strength training before, but remember that strength training workouts for men over 50 are noticeably different from the ‘bodybuilder splits' you may have tried back in the day.

As a man in your 50s, you no longer need to be doing specialized body-part-specific workouts like ‘chest and triceps on Monday' and ‘back and biceps on Tuesday.'

New research actually suggests that full-body strength training sessions a few times per week are one of the big secrets to losing fat and building muscle for guys over 50.

You will get the best results by training all muscle groups in a single workout, and full body strength training will help you maintain lean muscle and stay strong well into your 50s, 60s, and beyond.

It’s no longer all about building up the beach muscles to flex for the ladies! Don’t get me wrong, you’ll still be looking good, but strength training for health and weight loss should now be your primary focus.

As a guy over 50, you need to continue using the most effective “bang-for-your-buck” exercises, like squats, deadlifts, shoulder presses, and bench presses — these exercises are the foundation of any good strength program and will get you feeling fit and strong again in no time.

One of the most important things to remember is to do these exercises in a safe way and with strict form:

• • With squats, don't go lower than a 90-degree angle in your knees.

• • With deadlifts, work with a weight that allows you to keep a natural curve in your lower back.

• • With ANY full-body strength training workouts, you need to make sure you protect your joints.

• • Use dumbbells for these compound exercises instead of barbells to take pressure away from your shoulders and encourage joint stabilizer muscles to work.

Sample Strength Training Workouts

You can do your full-body workouts in a few ways.

You can complete the prescribed reps and sets in a basic format, in a circuit-like fashion, or as super-sets.

Here are some examples of each workout type:

Approach 1: Basic Sets and Reps (best for pure muscle building)

• Squats 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
• Dumbbell bench press 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
• Deadlifts 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
• Overhead press 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
• Bent over row 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest

Approach 2: Circuit-Style Strength Training (best for burning fat and increasing your metabolism)

• Squats 1 x 12 – no rest
• Bench Press 1 x 12 – no rest
• Deadlifts 1 x 12 – no rest
• Overhead Press 1 x 12 – no rest
• Bent over row 1 x 12 – no rest

Continue through all exercises on the plan with no rest in between, take 60 seconds rest, then repeat the circuit.

Approach 3: Super-Set Workouts (a time-efficient hybrid approach for muscle building and fat-burning)

• Squats 1 x 12 – no rest
• Shoulder Press 1 x 12 – 30 secs rest
• Repeat the super-set, then move to the next super-set of two different exercises

These formats mix up rest periods to include cardio work or to keep them more muscle-focused. The circuit would include the most cardio, with the super-set a happy medium and the sets and reps more on muscle.

Lifting weights after 50 might be even MORE important than lifting weights while you are young. Find out why!

Workout 2: High-Intensity Interval Training (HIIT) To Increase Your Metabolism and Burn Fat Fast

You should know right off the bat that low-impact HIIT training is your new fat-burning best friend. HIIT workouts are much more effective than long, slow cardio sessions in both time and results. That's great news for you as a busy man who needs to get stuff done!

Here are some top benefits of low-impact HIIT vs steady-state cardio:

• • HIIT requires a shorter overall workout time for better results.

• • HIIT Increases your metabolism for hours after your initial workout is completed – this is called “the afterburn effect.”

• • Studies show that HIIT can be up to 9 times more effective than traditional cardio, like jogging, at burning fat long-term.

• • With HIIT, there is much more variation, so you won't get bored with doing the “same old” workouts.

• • Studies show that HIIT can help lower glucose levels and aid with type 2 diabetes.

A low-impact HIIT workout will only take you 20 minutes and can be done on any piece of cardio equipment. It consists of a one-minute burst of high intensity, then one minute at a lower intensity.

An example would be walking on a treadmill at 3.5 mph (5 km/h). Your HIIT workout would look like this:

• Walk for one minute at a 1% gradient.
• Increase the gradient to 6% for one minute for your higher intensity.
• Continue to alternate between a 1% and 6% gradient every minute for 20 minutes.

As you get fitter, you can increase the gradient or increase the speed. We recommend walking on a steep incline gradient as your main way to increase intensity — rather than jogging to avoid too much impact on your knees.

As a guy in your 50s, low-impact HIIT should be your main formal workout for fat burning. The last thing you need to be doing now is box jumps and burpees! Keep it simple and keep it low-impact.

Here's a great HIIT bodyweight workout for fat loss that can be done from inside your home with NO equipment!

Workout 3: Flexibility and Mobility To Prevent Injury and Get Rid of Aches and Pains

You know how it feels as you get older. You start to feel the aches and pains kicking in, and you find that some movements aren’t as easy as they used to be. If this is how you feel right now, you need to get some flexibility and mobility workouts into your weekly plan!

I’m going to show you below how you can start to improve the discomfort of these aches and pains and maybe even get rid of them completely. Becoming more flexible and mobile will help you with everything you do in life, not just exercise.

Try to get into the habit of doing these three things:

• • Mobility exercises each morning to prime your body for the day ahead.

• • Dynamic flexibility before your workouts (active warm-up; not holding long stretches).

• • Static flexibility (holding stretches for longer) after your workout sessions.

I’m going to quickly break down each of these categories above to show you how to stay flexible and pain-free.

The Morning Mobility Routine For Guys 50+

In the morning, your main aim is to mobilize your body by doing these six exercises for 20 seconds each.

• Neck twist flexions and extensions (slow and controlled)
• Shoulder rolls and arm swings
• Spinal twists, flexion, and extensions (slow and controlled)
• Hip flexion, extension, and rotation
• Knee flexion, extension, and rotation
• Ankle flexion, extension, and rotation

If you practice these exercises, you will soon notice an improvement in any stiffness you have in your body and joints. Add in the flexibility exercises, and you'll feel like a new man ready to take on the day.

Another consideration when you start exercising is the risk of injury, especially in later life. Lots of guys will go headlong into new weight loss workouts for men over 50, only to have to stop after a few weeks due to an injury of one type or another.

The most common injuries we see as trainers are in the knees, lower back, and shoulders. These are key areas you need to look after and ensure you get enough stretching into the surrounding muscles and mobility into the joints.

Remember to stretch before and after every workout!

Here's how to warm up before a workout:

And here are some great post-workout stretching exercises:

Last, and Certainly Not Least, Remember That A Healthy Diet Is By Far The Best “Weight Loss Workout” Of All!

This is one of our most famous mantras here at the Fit Father Project:

You can't out-exercise a bad diet!

What that means is that no matter how well you carry out the exercises we have shown you above, if you have a bad diet, you will find it hard to make consistent progress in your weight loss.

Let me give you a little perspective on what I mean.

A large order of McDonald's fries contains 510 calories. To burn off those calories would take one hour of jogging. I'm sure you'll agree, it's easier not to eat the fries!

Instead of asking you to count calories (because we know that's a pain), here at the FFP, we use a method called the Perfect Plate — three basic rules to follow for each meal:

• • Fill ¼ of your plate with lean protein, such as chicken, turkey, lean beef, or fish.

• • Fill ¼ of your plate with complex carbs, like sweet potato, brown rice, or quinoa.

• • Fill ½ of your plate with veggies. Try to get a good mix of colors (but greens are best) and a combination of vitamins and minerals.

You will lose weight if you follow these simple steps and use good, healthy foods. Combine it with the weight loss workouts for men over 50 that we have shared above, and you are on the right track to being in the best shape of your life in no time at all.

Having found the FFP, you are joining a brotherhood of men on exactly the same journey as you. We are excited to have you on board and will be here every step of the way to support and guide you to achieving your weight loss goals.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss workouts for men over 50.

If you ask a veteran weightlifter or bodybuilder, they'll likely tell you to leave the weight machines alone and stick with the free weights.

There are several reasons behind this thinking.

For one, when you're using a weight machine, your pathway is pretty much set in stone. It's an isolation movement — you perform the reps following the path that the machine allows. You can't add any variation to the exercise.

But, with free weight workouts, you can add variations and compound movements.

Working more muscle groups through compound movements will make your muscles grow like never before.

Ready to get buff? Below are some free weight workouts that will get you started!

Learn how to build muscle mass and see REAL results with these 6 principles of muscle building.

Free Weight Workouts For Biceps and Triceps

There are many free weight workouts for your biceps and triceps that will have them pumped up in no time.

I usually find three or four different exercises for each muscle group provide a great workout. I also tend to complete three to four sets for each exercise for 8-12 reps each.

Keep this in mind when you are following this routine.

Standing Dumbbell Curls

Nothing fancy about this exercise. Grab a pair of dumbbells and start to alternately curl with them. Be sure to keep your feet shoulder-width apart to provide stability. You can either do them the usual way with the palm of your hands facing forward or do hammer curls with the palm of your hands facing your sides.

Curl Bar

Curl bars are about four feet long and have a couple of bends in them. Clamp some free weights on the ends and start curling. You will notice that most bicep exercises are very similar. When you are basically pulling something towards you, you are working your biceps.

Curl in the Squat Rack with the Straight Bar

If you ever tell anyone that I said it was OK to do arm exercises in the squat rack, I will deny it with my last breath. However, I have a few friends that are freakishly strong, and they love to do curls with the straight bar and a couple of plates on each side. As for me, curling with the straight bar really hurts my forearms, so I try to avoid them. But they may work well for you!

Seated Dumbbell Curls

Take a seat on a bench in the gym with proper back support. Have the dumbbells hanging down at your side and then alternately curl with them. It is amazing how sitting down while doing these can work muscles differently.

Dips

Anytime you are pushing something away from you, it is working your triceps. You will find that you probably will end up working your triceps more than any muscle in your body just because you incorporate them into your chest and shoulders as well. Dips are a compound movement that does not receive enough credit for a full-body workout. While they are making your triceps grow, they are also working your core, shoulders, lats, and chest. There are no free weights used with this exercise unless you want to hang them around your waist as you do them to add more difficulty. Dips will use your own body weight to make your muscles grow quickly.

Skull Crushers

This exercise is relatively safe, so don’t be scared away by the name of it. There is only like a 5 percent chance of actually getting your skull crushed. Lay down on a bench with the curl bar that you used for your biceps. You should be in the same position that you are when you bench press. But this time, when you raise the bar over the top of you, bend your elbows and slowly lower the bar to the top of your forehead. You can start adding weight to the bar once you get accustomed to these and your balancing is good.

Kickbacks

Kickbacks are not just illegal payments to politicians; they're also a good triceps exercise. It is called a kickback because you slowly straighten out the arm holding the dumbbell behind you. Here's how to do them properly — using both cables and dumbbells.

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

Free Weight Workouts For Chest

I usually do about four to five different exercises when training my chest. That will be between 15 and 20 sets, and if you do them correctly, you will achieve good growth. If you are beginning this type of training routine, do not be disappointed if you need to start with lighter weights. Once you get your balance down, you will be able to start adding more weight quickly.

Flat Barbell Bench Press

This is the mother of all exercises in the gym. No matter what, everyone does the bench press. It is with good reason, though. It trains your shoulders a bit, your chest, and your triceps. Always have someone spotting you if you are trying for more weight than you have ever used before. I’ve seen guys that could not bench the weight they had on the bar, so they ended up eating it. I’m sure 300 pounds on the neck does not feel good.

Dumbbell Flat Flyes

Grab a pair of lighter dumbbells and lay down on the bench. You can add more weight later on once you get the movement down. Your form should be like you are trying to hug a tree. Keep your arms bent and bring them together in front of you.

Incline Dumbbell Bench Press

I like incline dumbbell presses better than using the bar with free weights, and I am not the only one. Using the bar during incline on the bench can leave your shoulders hurting. While quite a few do not have this problem, I definitely do. Using dumbbells instead saves my shoulders from aching later on.

Incline Dumbbell Flyes

While you have already done the flat flyes, changing it to incline works different parts of the chest. Many people skip dumbbell flyes and do the standing cable machine flyes instead. I feel more stretching and pump when doing dumbbell flyes though.

Get the program 50,891 guys over 40 are using to get results like these…

CHECK OUT FOUNDATIONS »

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Men 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Free Weight Workouts For Back and Shoulders

Some people like to do back and shoulders the same day during their workout. I feel as if these exercises work a bit of both, so I knock it out in one day. Other people may do back and biceps together or shoulders and triceps. It all comes down to preference.

Standing Military Press

This is a forgotten compound movement that you don’t see nearly enough in the gym anymore. When a person does this exercise, they are working out almost all the muscles in their body. Do these in the squat rack for added safety.

Shrugs

While you are still in the squat rack, complete a few sets of shrugs as well. Not only does it work your traps, but your back as well. Plus, you are standing while you are doing these, so your legs may feel it, too.

Pull-Ups

Once again, while this usually does not require any extra weight, you may always add weight plates around your waist as you get stronger to make it more difficult. These will give you the puffed-out lats and the V-shape that most people like.

Bent-Over Barbell Rows

It may take a bit to get the form down, but they work your back well. While you do these, try squeezing your shoulder blades together. You will also find that these work a bit of your biceps also.

Dumbbell Lateral Raise

These will really train your delts but don’t get carried away. Far too many people go with a much heavier weight than they should. Instead of improving your shoulders, you could end up needing rotator cuff surgery. Stick with lighter weight and proper form. Leave the ego lifting to the others.

Seated Dumbbell Shoulder Press

I tend to finish my back and shoulders workout with this exercise. Since it is seated, it adds another dimension to your routine. You will still be training your shoulders, traps, triceps, and your core with the seated dumbbell shoulder press.

See the program 38,000
guys over 40 are using to
get results like these…

CHECK OUT FOUNDATIONS »

Free Weight Workouts For Legs

As you become more familiar with training with free weights, you must not forget one of the 10 gym commandments: thou shalt not forsake leg day.

Squats

There is nothing fancy about squats, but be sure to keep your form tight. Don’t try going heavier than you should. Instead, focus on the full range. If you aren’t comfortable with squats, slide a bench underneath you. Once your bottom hits the bench, you know you have gone down far enough. Squatting is a compound movement and is almost a full-body workout.

Deadlifts

While these can be completed on your back and shoulders day, they also incorporate a bit of leg into them. I save these for the end of my leg workout. Remember to keep your form; otherwise, you may hurt your back more than help it.

Calf Raises

Tiny calves can haunt even the toughest men. Even if you can’t get them to grow much, at least make them as strong as possible.

The Natural Testosterone Booster Guys 40+ Are Using For More Energy, Drive, & Results

After age 30, your Testosterone levels start declining. Add in some stress and a “less than perfect” diet… everything gets worse fast. You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. That’s the sad story that happens to most guys 40+. But now, it doesn’t have to be that way for you….

Click here to learn about Test Booster Rx, the 100% Natural research-backed testosterone booster that actually works (& doesn’t require shots or another doctor prescription) »

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on free weight workouts.

Push-ups are excellent exercises for using in bodyweight workout plans, and although they are straightforward, it is important to keep a strict form to get the most out of them and to avoid injury.

They are amazingly adaptable and versatile, and can be done literally anywhere you have enough space to lay down. They work your chest, shoulders, and triceps, and can be used with different techniques, in beginner to advanced training programs.

To protect your lower back, you should make sure you keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise. This will help you maintain a strong position with your spine in neutral alignment.

Here's how to do push-ups properly, and check out the full video tutorial below to learn the fine-form points of the exercise.

How To Do Push-Ups: A Step-By-Step Guide

• • Step 1: Kneel down, set your hands on the floor just outside shoulder width apart, then move your feet back so you are resting on your tip-toes with your back in neutral alignment and your core tight.

• • Step 2: Breathing in, slowly lower your chest towards the ground by bending your arms to 90 degrees. Make sure you keep a flat position through your body and your core held tight.

• • Step 3: Breathing out, press yourself back up into the start position, pushing your shoulder blades and upper back upwards, still maintaining a straight line through your body.

• • Step 4: Repeat for the prescribed number of reps, then slowly bring your knees forward to a resting position.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to do push-ups.

They are effective at working through your biceps and forearms, making it a double-whammy exercise!

They also help develop your grip and wrist strength, giving you a full arm workout in one simple move.

Unlike traditional curls, you'll be using a neutral grip with your palms facing each other throughout the entire motion. This slight change in hand position can target different muscles and improve your mobility.

Hammer curls not only challenge your arm strength but also promote stability in your upper body. Try them out and see the difference for yourself.

You can grow bigger arms AT ANY AGE. You simply need to do the PROPER exercises, sets, reps, and form.

Check out our hammer curls video tutorial, that highlights three form tips for BIG GAINS!

Hammer Curls: A Step-By-Step Guide

• • Stand shoulder width apart with your knees soft and core tight.

• • Hold the dumbbells loosely at your sides.

• • Alternating arms, curl the weight up across your body, keeping your hand in the same position (do not supinate your hand). Squeeze your biceps at the top.

• • Lower the weight slowly and controlled back to the start position.

• • Complete on each arm for the prescribed number of reps.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on hammer curls.

Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises.

Wrong!

All you really need is a well-designed progressive program that works all your muscles and gives you the right amount of stress to produce gains. Just like the bodybuilding stars of the golden age used.

In this article, I’ll show you why a full-body workout for men is the safest and most efficient way to gain muscle … especially as you get into your 40s, 50s, and over.

Here's the full-body workout routine you can do at home that can help you burn fat and gain muscle in just 35 minutes a day 3 times a week. 

How Can a Full Body Workout For Men Help Me Gain Muscle?

If you hit all your muscles on a Monday, there is a 48-hour window where muscle synthesis is at its highest, before it starts to ebb.

Hitting all of your muscles again on Wednesday jump-starts this process all over again.

Another way to look at it is, if you split your routine into a 4-day bro split instead of with a full body workout for men, which is what’s often recommended in Bodybuilding magazines, you would work maybe Chest and Biceps on Monday and would hammer them for 18 sets each.

That would be the only time you hit those muscle groups until next Monday.

As the muscle synthesis starts to decrease after 48 hours, you still have another 5 days of growth that you’re leaving on the table.

By doing a full body workout instead, you split these 18 sets across the 3 days AND take advantage of spiking the muscle synthesis process each time it starts to drop.

What Makes a Full Body Workout a Safe Option?

As I have just mentioned, by doing a full body workout, you split the 18 sets of exercises for each muscle group across 3 days.

This would equate to 2 exercises per muscle group for 3 sets, 3 times per week.

This is a safer way to train as you are better at controlling the amount of damage you’re doing to your muscle.

Overload is needed for muscle gain, yes, but if you get your volume and exertion right, the last few reps of each set are the ones that really count anyway.

Anything more is like pushing an elevator button over and over, hoping it will make the elevator come faster.

Once you’ve caused the micro-tears in your muscles that you need to make them grow, you don’t want to tear them down anymore.

Doing so will mean a longer recovery time without the optimal window of muscle synthesis to help.

Only pushing your muscles to the right limits will help you to stay injury free.

Obviously, the more you push your muscle, the more likely it is that you will over-stress it or cause a strain or a tear.

Lifting for more sets is also likely to push you to a point where your form will break down.

Poor form will ALWAYS eventually lead to injury.

What Exercises Should Be in a Full Body Workout For Men?

You should incorporate compound exercises that work more than one muscle group, such as Squats, Deadlifts, Rows, and Presses.

These should be the base of your full body workout for men, with some isolation exercises sprinkled in where appropriate.

Isolation exercises can help with symmetry or improve weaker muscles.

Working your body in this way will help build muscle, but will also burn a lot of calories.

Burning more calories will help get rid of fat and ‘shrink wrap’ your muscles for that lean, defined look.

To learn which exercises are most effective for muscle building, especially in your 40s and over, check out our 5 best muscle-building exercises.

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

How Can I Do a Full Body Workout in 35 Minutes?

To get a good workout and to keep the time down, you can use super-sets, which include one exercise immediately after another, with no rest between.

An example of this would be an arm workout being:

• Bicep Curl – 3 sets of 8- 10 reps
  

• French Press – 3 sets of 8-10 reps
  

You would then take 45 secs rest before repeating.

Doing so would smash out 6 sets of exercises in 6 minutes. Nice work!

A complete, basic full-body workout would look like this:

• (Quads) Dumbbell Jump Squats – 3 x 6-8
  

• (Hamstrings) Dumbbell Deadlifts – 3 x 10-12
  

• (Chest) Dumbbell Bench Press – 3 x 8-12
  

• (Back) Dumbbell Bent over Row – 3 x 8-12
  

• (Chest) Incline Dumbbell Bench Press – 3 x 8-12
  

• (Back/Shoulders) Rear Delt Flye – 3 x 8-12
  

• (Shoulders) Dumbbell Shoulder Press – 3 x 8-12
  

• (Traps/Upper Back) Dumbbell Shrugs – 3 x 15-20
  

• (Biceps) Dumbbell Curl – 3 x 8-12
  

• (Triceps) Dumbbell French Press – 3 x 8-12
  

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

What Are the Benefits of a Full Body Workout?

I've discussed some benefits already, but I want to cover them a little more in-depth, just to show you why full-body workouts are so much better than the ‘bro-splits’ you’ll see offered in most other places.

Time-Saving

As you've seen from my example workout, you can hit every muscle in your body (some twice), within just 35 minutes.

Knowing that you only need to spend this short amount of time working out is enough for most people to squeeze it into the busiest of schedules.

More Efficient

By spreading out the load on each muscle group across 3 sessions each week, instead of 1, you aren’t taking the overload to such an extreme.

This allows your muscles to recover optimally over the 48 hours before your next session.

Safer

Overloading your muscles for many sets at once will lead to fatigue, and fatigue will lead to a reduction in proper form.

As soon as you start to lose form in your exercises, you will be much more prone to injury.

You are also putting ligaments and tendons under stress each time you exercise, so again, a high number of sets all at once will continually put pressure here and can cause strains or tears that can take a long time to heal.

More Fun and Adaptable

If you’re completing 18 sets on a given muscle on the same day, you’ll need to complete around 6 exercises for that muscle. There are obviously only so many exercises you can do for each muscle, so you’ll exhaust your options pretty quickly.

This will mean your exercises will be the same for each session, which you’ll find can get very boring, very quickly.

Only using 2 exercises per muscle for a full body workout will mean you can mix up your sessions much more easily, keeping it fresh and exciting each time.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a full-body workout for men.

Abs can be one of the most masculine muscles on a man's body. They prove that we're lean and strong to our very core. The 6-pack is the holy grail of fitness and shows that we're disciplined and healthy.

We can all remember how it felt to be 25-year-olds strolling around on beaches with our shirts off and without a care. Weren't those the days?

But now, we're over 40, have a full-time job, full-time family, and a full-time life. That doesn't usually translate to a full rack of abs. Or does it?

If you just went down memory lane with me and then looked down with disappointment at the 10+ pounds you'd like to lose around your middle, it's time for a wake-up call. It's time to challenge your expectations and hopes for your body.

Just because you can't metabolize beer like it's water anymore DOES NOT mean that you can't have a ripped physique — you can have lean, strong abs when you're 40, 50, 60, and beyond!

Get started with the awesome old-school ab workout below, then keep reading for the top 5 ab exercises for men — complete with video tutorials.

The 5 Best Ab Exercises for Men

Before we dive into the five most effective ab exercises for men, I want to remind you of a few (very important) things. First, if you have a few extra pounds around your waist at the moment, you will need to put in extra work to see your abs come in.

This is because fat loss spot reduction does not work.

“Spot reduction” is the idea that you can target where on your body you lose fat from. But, it doesn't work. The best way for men who need to lose weight to see their abs come in is to also commit to a weight loss transformation program.

Second, while I just told you that abs cannot break through a big layer of fat, I did NOT just tell you to that all hope is lost. Abs are muscles, and all muscles can be strengthened — even while underneath fat.

This means that by simultaneously strengthening your ab muscles and losing weight, your abs WILL break through and make you extremely proud.

Third, as with all workout regimens, you must have the proper diet and proper mindset before beginning.

Now for the good stuff …

The 5 Best Ab Exercises for Men

1. Lying Leg Raise

The lying leg raise is one of the most effective ab exercises for men. It specifically assists in developing your lower abs.

Lying leg raises involve you lying on a bed, bench, or floor and raising, then lowering, your relatively straightened legs. Sounds easy, right?

To reap the benefits of lying leg raises, you truly need to master the form. The form you need to worry about in lying leg raises is your pelvis. Focus on rolling your pelvis under and upwards to truly engage your lower abs.

2. Ab-Wheel Rollout
The ab-wheel rollout is one of my favorites. Because who doesn't like playing with gym equipment and working their 6-pack muscles at the same time?

Essentially, ab-wheel rollouts involve starting in a tabletop position on your knees and then “rolling” the ab-wheel out in front of you.

Again, the trickiness is in the form. To do this effectively, you need to tense your ab muscles the entire time. In addition, do not let your lower back dip at the furthest point of your rollout.

3. Swiss Ball Crunch
The Swiss ball crunch will truly make you feel the burn in your core. This exercise also contributes to a strong back and good posture, which is a foundation for solid ab work.

In Swiss ball crunches, you position your lower back on an exercise ball so that your butt is just off of the ball. With your arms outstretched behind you and your chin tucked, curl your abs forward.

Outstretching your arms behind your head is a key to Swiss ball crunches because it adds extra tension to your abs. Crossing your arms over your chest or placing your hands behind your ears isn't nearly as effective.

4. RKC Plank
The RKC (Russian Kettlebell Club) plank is the best plank exercise you can do.

We've all heard people commenting on how long they can hold a plank. But trust me, if you can hold an RKC plank for longer than 15 seconds, you're a champion.

In an RKC plank, you assume a plank position but push up on your forearms to create a slight rounding in your upper back. Then, you tense your glutes and quads as tightly as you can. This form and tension create a plank that engages your entire body. You'll feel your muscles shake, which means it's working.

5. Side Plank
Another variation of the plank is the side plank. This exercise focuses on the obliques, which run down the outer side of your abs. Strong obliques are important for overall ab development and posture and can help in sports that involve explosive twisting, like tennis.

In a side plank, you place your forearm on the ground so that your shoulder is directly in line with your elbow. Then, you place your legs to the side and stack your feet on top of each other. Finally, by lifting your hip off the floor and ensuring your body is in a straight line from head to toe, you engage your abs and sustain the position.

The key is to make sure your hip isn't forward or backward or sagging. Everything must be in line to work your abs in this exercise.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on ab exercises for men.

We hear it from guys all the time … you're finally ready to get on the road to fitness and healthy living.

But between work and family, you're literally always on the road!

We get it. You're stuck at the office all day, often out on the road, or always back and forth from some practice, recital, or kids' event. While this could mean that you can’t get to a gym for a scheduled workout, it doesn’t have to mean missing a strength training session.

There are a number of bodyweight exercises for men that can be done without equipment that can still give you great strength gains! And you can do them almost anywhere!

This 15-minute bodyweight workout for beginners will focus on strengthening your core, upper body, and lower body.

The Best Bodyweight Exercises For Men

Upper Body

Chest

Push-ups are the ultimate bodyweight chest workout. When you don’t have access to a gym to do bench presses, these are your go-to. And there are a number of variations that you can use to target the chest muscles from different angles.

Standard Push-Ups

• Position your hands under your shoulders with your feet straight behind you.
• Lower your chest towards the ground, pause, then extend your arms to push back up.

Slow Push-Ups with Wide, Standard, and Narrow Progression

These are done in the same manner as standard push-ups but with varying hand positions and focusing on a slow lowering and raising phase of the push-up. You will be surprised how quickly these wear you out!

• Start with your hands a bit wider than shoulder-width apart.
• Slowly lower your chest to the ground in a slow four-count.
• Then push back up in a slow four-count.
• Repeat this four times.
• Then move your hands to standard width and repeat.
• Then to a narrow or military-type width and repeat.

It's fine if you must come down to your knees to complete this progression! These are tough, and modifying them is better than using poor form.

Staggered Hand Push-Ups

• Place your left hand below your shoulder and your right hand near your ribs.
• Slowly lower your chest to the ground.
• Pause, then push yourself back up to the top of the push-up.
• Switch your hand position so your right hand is below your shoulder, and your left is near your ribs.
• Repeat.
• Continue alternating sides.

This video will show you how to do a push-up if you are too overweight or out of shape. It will also show you some more advanced push-ups that you can do as you get stronger.

Triceps

Military Push-Ups

• These are like standard push-ups but with a narrow hand position.
• Come down slowly while maintaining a tight core and straight back.
• You can come to your knees if your back is arching, or you cannot push yourself to the top.

These bodyweight exercises for men will target your triceps when your hands are placed in a narrow position, as your pectoral muscles cannot assist as much from this angle. Always remember to maintain good form and modify the exercise if necessary.

Bench Dips

• Place your hands on the edge of a stable surface, like a bench or chair.
• Place your feet out in front of you.
• Lower your body until your upper arms are parallel to the floor, then push back up.

You can change the position of your feet in front of you to vary the intensity of this move. The closer your feet are to your body, the easier the exercise will be. To challenge yourself, place your feet up on another chair.

Learn the proper technique and how to do perfect bench dips!

Shoulders

Pike Push-Ups

• Start in a pushup position.
• Lift your hips so that your body forms an upside-down V.
• Your legs and arms should stay as straight as possible.
• Bend your elbows and lower your upper body until the top of your head nearly touches the floor.
• Pause, and then push yourself back up until your arms are straight.

These bodyweight exercises for men will target the shoulders as you lower your body from a higher angle than a standard push-up.

Learn how to do shoulder taps, a great exercise that will simultaneously work your shoulders, arms, and core!

Back

Arm Hauler

• Lie on your stomach with your chest lifted and arms behind you.
• Extend your arms to the side and swing them around until they meet in front of your face.
• Then slowly swing the arms back behind you again.
• Keep your chest lifted throughout this exercise.

These bodyweight exercises for men will engage the lats as you move your arms in front and extend the arms behind your body.

Reverse Fly Hold

• Stand and hinge forward slightly at the hips with your hands hanging before you.
• Extend your hands up to the sides until they parallel the floor.
• Pause at the top, and then bring the arms back down.

While this may seem like an easy move, holding the pause at the top and squeezing your shoulder blades together can still get a good burn in the lats, traps, and deltoids.

Pull-Ups

• Hang from a bar with your palms facing away at about shoulder width.
• Pull your body up while contracting your shoulder blades together until your chest is at the height of the bar or your chin is just over the bar.
• Then, slowly lower yourself down.

Now, this exercise requires you to have access to a pull-up bar. You can purchase a doorway pull-up bar at most sports or department stores. These can be easily used at home or even packed away for travel. However, if you don’t have a pull-up bar, wait to return to the gym for these. Do not try to do pull-ups hanging from a door or shower curtain. This can lead to injury to you and damage to your home!

Here's how to do a pull-up if you can't do a pull-up!

Lower Body

Body Weight Squats

• Start in a standing position.
• Drive your hips back and bend at the knees until your thighs parallel the floor.
• Then drive your legs back up to the top.

Squats are an excellent way to build quads, glutes, and hamstrings. You can add intensity to this exercise by exploding into a jump before landing and starting the next rep.

Glute Bridge

• Lie on your back with your arms extended to the sides.
• Keep your feet on the ground and bend your knees.
• Drive your hips to the ceiling as you squeeze your glutes.
• Pause, then return your hips back to the floor.

Pistol Squat

• Start standing with your left leg extended out in front of you.
• Bend your right knee and lower yourself to the ground in a squat.
• Then explode back up into a standing position.
• Repeat 10 reps on the right, then switch to the left.

This great lower-body exercise will also challenge your core as you try to maintain balance. You may need to hold onto a wall or chair when first starting out with this exercise. Gradually try to move on to the point where you can perform these unassisted.

Wall Sits

• Stand with your back flat against a wall and feet shoulder-width apart.
• Walk your feet in front of you about two steps and slide your back down the wall until your thighs are parallel to the ground.
• Hold this position for 30 seconds.
• Rest for 30 seconds, then repeat two more times.

These isometric bodyweight exercises for men will strengthen your quads, glutes, calves, and hamstrings. As you gain strength, increase your hold time to a minute. Progressively challenge yourself by adding more time to this exercise. You could even place a backpack or briefcase in your lap to add weight to this exercise.

Calf Raises

• These are done best on a step if available.
• Stand upright with your toes pointing forward and push up onto your toes.
• Pause at the top, then lower until you feel a stretch in your calf muscles.
• Then push back up onto your calves again.

To challenge yourself with this exercise, try doing them with one leg at a time while holding onto a wall or rail for support. This way, you are increasing the amount of weight that each calf has to resist. You can also change the angle at which the calf muscles are targeted by turning your toes outward or inward.

Body Weight Lunges

• Start standing and move your right foot forward into a lunge.
• Bend your knees as you bring your left knee above the ground while your right thigh is parallel to the floor.
• Push back up with your right leg to a standing position.
• Repeat on the left side.
• Continue alternating sides.

This video shows you how to do a lunge correctly and what a bad lunge looks like so you don’t replicate it. 

Core

Elbow Plank

• Place your forearms on the ground, elbows below your shoulders, and legs extended behind you.
• Engage your core and hold this position for 30 seconds.

This is not only an abdominal exercise. It is also great for shoulder stability and muscle endurance of the lower back, neck, and legs.

Side Planks

• Stack your legs and place your right hand on the ground below your right shoulder.
• Hold this position for 30 seconds while engaging your core.
• Then switch sides and repeat.

While the elbow plank targets the rectus abdominis muscles of the core, this exercise will target the oblique muscles to give your fully defined abs.

Superman

• Lie on your stomach with arms extended in front of you and legs extended behind you.
• Lift your arms and legs off of the ground at the same time.
• Then slowly lower back down.

These bodyweight exercises for men are great for the lower back and will also target the shoulders, back, and hamstrings.

Learn how to do the 2-point superman core exercise, one of the best lower back and core strengthening exercises.

Full Body

Burpees

• Start in a standing position.
• Squat down and place your hands on the ground between your legs.
• Kick your feet back into a plank position.
• Jump your feet back to your hands and return to a standing position.
• Repeat.

This is a great full-body and cardio exercise. You can challenge yourself even more by doing a push-up while in the plank position or jumping up instead of simply standing before beginning the move again.

Mountain Climbers

• Start in a push-up position with your arms under your shoulders.
• Move your left knee into your chest.
• Then, as you bring your left leg back, bring your right knee towards your chest.
• Continue alternating for thirty seconds.

This full-body exercise will target your abs, shoulders, triceps, and lower body. It will also give you a bit of a cardio workout as well. Progressively build up to doing this exercise for a full minute at a time.

Here's how to do mountain climbers properly and the biggest mistakes to look out for.

Full-Body Workouts

One of the best ways to integrate bodyweight exercises for men into your weekly workout routine is to build a full-body workout that uses exercises from each muscle group. Full-body workouts are a great way to target multiple muscle groups efficiently.

Sample Total Body Bodyweight Exercise Workout

Warm-Up

Perform each exercise for 30 seconds. Repeat twice.

• Jogging in place
• Jumping jacks
• High knees
• Butt Kickers

Dynamic Stretching

Before your workout, perform upper and lower body dynamic stretching to prime your muscles for the bodyweight exercises.

• Arm Circles: Start with small arm circles forward for 10 reps, then backward for 10 reps. Then repeat this with larger circles.
• Cross-Body Arm Swings: Swing your arms across your body, right over left, then left over right. Repeat this 10-20 times.
• Knees to Chest: Bring your right knee up into your chest and hold for a brief pause. Bring the leg down, then repeat on the left. Alternate for 10-15 reps on each side.
• High Kicks: Kick your right leg up before you and hit your left palm. Then alternate with your left leg and right palm. Continue for 8-10 kicks on each side.

Here are the 3 core principles of warming up before a workout.

Main Set

• Slow Push-Ups: Perform eight reps of wide, standard, and narrow push-ups. Repeat for three sets
• Bodyweight Squats: Perform three sets of 12-15 reps.
• Pike Push-Ups: Perform three sets of 12-15 reps
• Calf Raises: Perform three sets of 20 reps on both legs or 10 reps on each side if doing the legs individually.
• Tricep Dips: Perform three sets of 12-15 reps.
• Supermans: Perform three sets of 12-15 reps.
• Pull-Ups: Perform three sets of 8-10 reps
• Burpees: Do as many as possible for 30 seconds. Rest for 15 seconds, then repeat twice.
• Elbow Plank: Try to hold for 30 seconds. Rest for 15 seconds. Repeat twice.

Cool Down

Always cool down with light stretching that includes the upper and lower body. This is especially important after a full-body workout to help prevent injury.

This video tutorial is based on some great post-workout stretches for men that will work each muscle of your body.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on bodyweight exercises for men.

Working out as you get older is important for so many reasons. Weight lifting increases strength, improves endurance, and promotes healthy living. Plus, it builds lean muscle mass, which improves your body composition and increases your calorie-burning potential.

As men age, lean body mass decreases, something known as sarcopenia. Lifting weights is essential if you want to maintain muscle mass.

And one of the best weight-lifting exercises you can do is the deadlift. Deadlifts strengthen the hamstrings, glutes, and quads while also activating muscles in the core, upper back, and deltoids.

There are several different deadlifts for men over 40 that target your muscle groups from different angles, giving you a way to utilize different types of deadlifts to work your entire lower body.

In addition, you can use different types of equipment for deadlifts. For example, using a conventional bar to perform a deadlift is a great way to challenge yourself with more weight, as these bars are typically heavier than dumbbell or kettlebell variations.

However, other variations, like dumbbell deadlifts, have other advantages. For one, you can do deadlifts even if you don’t have a barbell or weight plates. Plus, if you have low back issues, you can modify deadlifts and use a hex bar or dumbbells to take pressure off of your lumbar spine and avoid injuries.

Keep reading to learn some awesome deadlifts for men over 40 and spice up your lower body workouts!

Learn more about the importance of strength training and how you should be working out in your 40s, 50s, 60s, and beyond!

The Best Deadlifts For Men Over 40

Conventional Barbell Deadlifts

The deadlift is a great exercise that works a number of muscles at once, making it ideal to include in a full-body workout.

As mentioned above, the deadlift targets the hamstrings, glutes, quads, core, upper back, and deltoids.

• Stand with your feet hip-width apart and mid-foot under the barbell.
• Hinge forward at your hips and grasp the bar with your hands just outside of your knees.
• Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.
• Then drive your heels into the floor and explode up by using your legs until you’re standing with your hips fully extended.
• As you come up, be sure to pull the bar up close to your shins.
• Then return the bar to the floor by slowly moving your hips back while bending your legs and lowering the bar.
• While you are technically pulling the bar up off the ground, make sure you are initiating this movement by contracting your glutes and hamstrings and pushing off the floor.
• Lower the bar to the floor and repeat.
• Aim for three sets of 8-10 reps.

Your lower back must stay neutral to avoid injury. Rounding it during deadlifts puts you at risk of injuring your back. Focus on form, not weight, when you first start doing this movement to avoid injury. Gradually increase your weight as you perfect your form and gain strength.

Check out this tutorial on deadlifting for beginners!

Sumo Deadlifts

Your form here will be similar to a traditional deadlift, except you will stand with your legs wider than shoulder-width distance with your feet turned out slightly. You may need to use a lighter weight than with a traditional deadlift because you're adding arm work into it.

Unlike a traditional deadlift, where the weight begins on the floor, in this deadlift, the move starts with you standing while holding the weight. This targets your hamstrings and glutes to a greater degree than standard deadlifts.

Sumo deadlifts are also a great option if you have lower back issues. For example, one study found that the erector spinae, a group of back stabilizing muscles in the low back, were less activated when performing sumo deadlifts when compared with a traditional deadlift.

• Stand with your feet hip-width apart while holding a barbell or (dumbbell in each hand) in front of your thighs.
• Hinge forward at the hips and lower the dumbbells in front of your shins, keeping them close to your body.
• Once the weights go past your knees, drive through your heels to extend your hips and knees and return to a standing position.
• Aim for three sets of 10-12 reps.

How does the sumo deadlift compare to the conventional variation?

Stiff-Legged Deadlifts

Similar to the sumo deadlift, the stiff-legged deadlift puts more emphasis on the hamstrings than a conventional deadlift. In addition, stiff-legged deadlifts tend to work the lower back muscles to a greater degree.

The stiff-leg deadlift, as you might expect, involves less bending of the knee and so increases the work the glutes have to do along with the hamstring.

• Stand with your feet shoulder-width apart, holding a barbell in an overhand grip (palms facing you).
• Bend at your hips and lower the barbell, keeping your back straight.
• Lower until you feel the stretch in your hamstrings and glutes, and then slowly reverse the move to stand back up.
• Keep the bar close to your body throughout the exercise.

This deadlift may seem very similar to a sumo deadlift — and it is! However, when performing the sumo deadlift, you should have your knees fixed in a bent position. This gives you more range of motion and engages the lower back and hamstrings to a lesser extent.

On the other hand, with the stiff-legged deadlift, you are in a fully extended position at the start and should only let the knees slightly bend to the point at which hamstring and lower back tension are at maximum. This will put more emphasis on the hamstring and lower back.

Learn the proper dumbbell deadlift technique to get the most out of your workout.

Single-Leg Deadlifts With Dumbbells

Single-leg exercises are a great way to focus on any muscle imbalances between your right and left sides. The single-leg deadlift will force you to engage all of your muscles on each side in isolation, so you can’t compensate for weaknesses with the contralateral side.

• Stand with your feet hip-width apart while you hold a dumbbell in each hand with your palms facing the front of your legs.
• Hinge forward at your hips as you lift your left leg behind you.
• Your body should be parallel to the floor from your head to your left foot with the dumbbells hanging down.
• Then engage your glutes and hamstring to come back to the standing position.
• Aim for 10-12 reps.
• Then switch sides and repeat.

Kettlebells are another piece of exercise equipment that can be utilized to perform deadlifts.

• Stand with your feet hip-width apart, knees slightly bent as you hold a kettlebell in front of your thighs.
• Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground.
• Keep your back flat and shoulders back. Your torso should be almost parallel to the floor at the bottom of the movement.
• Then push through your heels to stand up straight as you keep your core engaged.
• Pause at the top and squeeze your glutes.
• Then repeat for 8-10 reps.

Learn how to do a single-leg Romanian deadlift with dumbbells.

Hex Bar Deadlifts

A hex bar is a hexagon-shaped bar that you stand in the middle of. It’s sometimes also referred to as a “trap bar” since many weight lifters do shrugs using this bar as well.

Using a hex bar for deadlifts is a great option for guys with lower back issues or who want to avoid putting too much stress on the lumbar spine. Not only this but using a hex bar can actually help you generate more power.

For instance, a study from the Journal of Strength and Conditioning Research found that when test weight lifters performed a hex bar deadlift, they were able to lift a heavier one rep max than when they performed a traditional barbell deadlift. In addition, the lifters produced significantly greater peak force, peak velocity, and peak power values.

This study also demonstrated that the hex bar deadlift placed less stress on the lower back.

• For the hex bar deadlift, stand in the center of the hex bar with your feet hip-width apart.
• Hinge at your hips as you grab the handles of the hex bar.
• Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs as you would with a traditional deadlift.
• Drive your heels through the ground as you stand straight up and extend your hips.
• Squeeze your glutes at the top of the lift.
• Lower the weight to the ground slowly.
• Repeat for 8-10 reps.

Holly Smith, M.D., B.S. Dietetics, NASM-PES Certified Trainer
Writer, Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on deadlifts for men over 40.

Contrary to popular belief, age is not a barrier to achieving a stronger and more muscular physique. In fact, focusing on building muscle after 40 can provide numerous benefits for men.

Performing regular muscle-building workouts helps counteract age-related muscle loss, improves bone density, boosts testosterone levels, and enhances your overall health, vitality, and quality of life!

The benefits extend beyond physical strength to include enhanced metabolic rate, cardiovascular health, mental well-being, and body image. By incorporating strength training into their lives, men can unlock their potential and enjoy a healthier and more fulfilling life after 40.

OK, that's all well and good, but HOW do you do it?

This blog is our definitive guide to building muscle after 40. In it, you'll learn all about:

• Why building muscle is so important for men over 40.
  

• The benefits of building muscle after 40.
  

• How to set muscle-building goals.
  

• A full, week-long muscle-building workout plan.
  

• The importance of proper nutrition to muscle-building.
  

• And more!
  

Ready to finally achieve the body you've always wanted (or used to have)? Take some time to digest this article, then get started today!

Why Building Muscle Matters for Men Over 40

Sarcopenia, the age-related loss of muscle mass, begins around the age of 30 and accelerates after 40. By engaging in regular strength training, men over 40 can combat this muscle loss and preserve their strength and functionality. Building muscle helps maintain a higher metabolic rate, enhances physical performance, and reduces the risk of injuries and frailty associated with aging.

Testosterone, a crucial hormone for muscle growth and maintenance, naturally declines as men age. Building muscle through strength training has been shown to stimulate testosterone production, leading to improved muscle growth, increased strength, and enhanced overall well-being. It can also aid in maintaining healthy body weight and promoting better body composition.

Osteoporosis, a condition characterized by weakened bones, affects both men and women, with men experiencing a higher risk after 40. Strength training stimulates bone remodeling, increasing bone density and reducing the risk of fractures. Building muscle not only strengthens the muscles themselves but also supports the skeletal system, promoting overall bone health and longevity.

Finally, with age, men become more susceptible to insulin resistance and metabolic disorders such as type 2 diabetes. Engaging in regular strength training increases insulin sensitivity, allowing the body to effectively utilize glucose and maintain stable blood sugar levels. Building muscle after 40 can help manage weight, improve overall body composition, and reduce the risk of developing chronic diseases.

Check out this video to learn why — and how — to build muscle after 40!

The Benefits of Building Muscle After 40

Building muscle improves muscular strength, allowing men to perform daily tasks with ease and reducing the risk of injuries. It enhances mobility, flexibility, and stability, enabling individuals to maintain an active lifestyle and engage in activities they enjoy.

Muscle is metabolically active tissue, meaning it burns calories even at rest. By increasing muscle mass, men can elevate their resting metabolic rate, facilitating weight management and potentially reducing the risk of obesity and its associated health complications.

Regular strength training can positively impact cardiovascular health markers, including blood pressure, cholesterol levels, and heart function. Building muscle after 40 promotes a healthy heart and reduces the risk of cardiovascular diseases, such as heart attacks and strokes.

Physical exercise, including muscle-building activities, has a profound impact on mental well-being. Engaging in regular resistance training helps reduce stress, anxiety, and symptoms of depression. Additionally, studies have shown that exercise promotes cognitive function, memory, and overall brain health, which can be particularly important as men age.

Building muscle after 40 can enhance self-esteem and body image. Achieving personal fitness goals and witnessing physical transformation boosts confidence, leading to improved mental and emotional well-being. Feeling strong and fit positively influences other areas of life, including personal relationships and professional success.

If you're going to build muscle, you've got to do it right! Here are the five most common muscle-building mistakes made by men over 40!

Setting Muscle-Building Goals

Before you begin a muscle-building workout routine, set goals. Your individualized goals might include:

• Weight loss plus muscle gains
• Total body muscle gains
• A leaner body/fat loss
• Weight gain
• Bigger arms
• Bigger legs
• A smaller waistline
• Lower blood pressure
• Reduced cholesterol
• Better blood sugar control

Set goals that are attainable and measurable, and choose a timeline needed to meet each goal. If you desire weight loss, aim to lose 1 to 2 pounds per week until you reach your goal weight. If muscle gain is your goal, try to gain 1/2 to 1 pound of lean mass weekly.

When you desire muscle growth, the American College of Sports Medicine (ACSM) recommends the following sets and reps schedule:

• 1 to 3 sets of 8 to 12 reps for beginners and intermediate-level athletes
• 3 to 6 sets of 1 to 12 reps for more advanced athletes

As a rule, aim to complete at least 3 sets of 6 to 12 reps (choose lower reps if you’re lifting heavier weights), and work all major muscle groups at least one to two times weekly.

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

Sample Routine for Building Muscle After 40

Building muscle mass for men over 40 isn’t as complicated as it may seem and doesn’t take up hours of your time. Simply eat healthy foods and complete at least 30 minutes of strength training most days of the week.

A sample muscle-building workout routine for men includes the following:

Monday: Lower Body/Back Workout

1. Barbell Deadlifts: 3 to 5 sets of 6 to 12 reps

Bend down to pick up your barbell. Keep your arms straight and slowly move into a standing position by bending at your waist, and repeat.

2. Barbell Front Squats: 3 to 5 sets of 6 to 12 reps

Place the barbell near your chest in front of your body instead of behind your neck. Slowly squat down until your thighs are about parallel with the floor, and stand back up to complete the squat.

3. Barbell Lunges: 3 to 5 sets of 6 to 12 reps

Rest your barbell on your shoulders behind your neck. Lunge forward with your right leg until your left knee almost touches the ground. Get back into a standing position, lunge forward with your left leg, and alternate legs.

4. Barbell Rows: 3 to 5 sets of 6 to 12 reps

Bend over slightly and hold your barbell out in front of your body. Slowly bring the barbell up toward your belly button and back down. Repeat the exercise.

5. Rear Deltoid Flys: 3 to 5 sets of 6 to 12 reps

Grab some dumbbells. Bend over until your back is about parallel with the floor. Your arms should hang down toward the floor. Stay in a bent-over position, and slowly lift your arms up and away from each other until they are parallel to the floor. Lower your arms back down and repeat.

6. Barbell Calf Raises: 3 to 5 sets of 15 to 20 reps

Rest your barbell behind your neck on your shoulders, and slowly lift your body up and back down using your calf muscles. You can also try these one-leg calf raises.

Build your lower body with this at-home lower-body strength workout. All it takes is 30 minutes!

Tuesday: Chest/Ab Workout

1. Dumbbell Chest Press: 3 to 5 sets of 6 to 12 reps

Hold dumbbells and lie flat on your back on a weight bench. Keep your weights near your chest, and slowly lift the dumbbells up toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.

2. Dumbbell Incline Chest Press: 3 to 5 sets of 6 to 12 reps

Change your weight bench to a seated inclined bench. While in an inclined position, complete the same motion you did with a traditional dumbbell press. Hold dumbbells at your chest and slowly lift them toward the ceiling until they almost touch each other. Lower the weights back down to your chest and repeat.

3. Push-Ups: 3 to 5 sets of 15 to 20 reps

Get into a plank position. Slowly lower your body down until your face almost touches the floor, and push back up into a plank position.

Alternate between wide grip and close grip push-ups to change things up a bit. When you become more advanced, try plyo push-ups by clapping your hands together in the air at the height of each push-up.

4. Dumbbell Flys: 3 to 5 sets of 6 to 12 reps

Lie flat on your back on a weight bench. Extend your arms out on each side of your body so they are perpendicular to the rest of your body (form a “T” shape). Keep your arms straight and bring the dumbbells up toward the ceiling until they almost touch. Lower the weights back down and repeat.

5. Body Saw Planks: 30 to 60 seconds

Get into a plank position and slowly move your body forward and backward in a saw-like motion.

6. Lying Leg Raises: 30 to 60 seconds

Use a weight bench or lie flat on the floor. Lift your legs up to a 90-degree angle from the floor. Slowly lower your legs down until they almost touch the floor (or until they are slightly lower than your weight bench). Repeat this up-and-down motion continuously.

7. Mountain Climbers: 30 to 60 seconds

Get into a plank position once again. Bring each knee forward, one at a time, toward your elbows in a quick motion.

8. Shoulder Touch Planks: 30 to 60 seconds

Remain in a plank position and touch your left shoulder with your right hand. Then touch your right shoulder with your left hand and repeat.

Check out this complete dumbbell chest routine!

Wednesday: Cardio, HIIT, Plyometrics, (OR REST)

Choose a continuous cardiovascular exercise, high-intensity interval training (HIIT), or a plyometrics circuit to burn excess fat. Add an ab workout of your choice as well.

You can choose yoga or Pilates instead if you prefer, or a rest day if you’re tight on time or just beginning a new muscle-building workout routine.

This HIIT bodyweight workout for fat loss can be done from inside your home with NO equipment!

Thursday: Lower Body/Shoulder Workout

1. Step-Ups: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps for each leg

Hold dumbbell weights or use your own body weight as resistance. Step up onto a plyometrics box or bench, and step back down. Repeat with the same leg, or choose alternating step-ups.

2. Jump Squats: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps

Use your own body weight or hold dumbbells as resistance. At the height of each squat, jump up into the air and return to a squat position. Complete wide stance or narrow stance squat jumps (or alternate between the two).

3. Squat to Press: 3 to 5 sets of 6 to 12 reps

Hold dumbbells near your shoulders and squat down until your thighs are about parallel with the floor. Stand back up and at the height of each squat, complete a dumbbell shoulder press and repeat.

4. Kettle Bell Swings: 30 to 60 seconds or 3 to 5 sets of 6 to 12 reps

Hold a kettlebell with your arms hanging down in front of you, and slightly squat down. When you stand back up, keep your arms straight and swing the kettlebell toward the ceiling as fast as you can and repeat. Squat down further to really make your legs and glutes burn.

5. Dumbbell Lateral Raises: 3 to 5 sets of 6 to 12 reps

Stand up straight with your arms down at your sides. Keep your arms straight and lift them out away from each other (away from your midsection) until your arms are parallel with the floor (and form a “T” shape with the rest of your body) and repeat. To change things up, bend over slightly instead of standing up straight while doing lateral raises.

Discover the 10 best shoulder exercises for men!

Friday: Arm/Abs Workout

1. Standing Barbell Curls: 3 to 5 sets of 6 to 12 reps

Stand up and keep your elbows close to your body. Slowly lift a barbell up toward your shoulders using your biceps and repeat. If you don’t have a barbell, try dumbbell biceps curls instead.

2. Dumbbell Hammer Curls: 3 to 5 sets of 6 to 12 reps for each arm

While standing, slowly curl dumbbells up and across your body using your biceps and repeat.

3. Medicine Ball Triceps Push-ups: 3 to 5 sets of 15 to 20 reps

Place your hands on a medicine ball and complete push-ups, focusing on your triceps.

4. Dumbbell Triceps Kickbacks: 3 to 5 sets of 6 to 12 reps

Begin in a standing position. Bend over until your back is about parallel with the floor. Keep your upper arms in line with your back, and don’t move them. Using your triceps, slowly lift your weights up toward the ceiling until your forearms are in line with your upper arms, and repeat.

5. Overhead Triceps Extensions: 3 to 5 sets of 6 to 12 reps for each arm

Sit on a weight bench or stand up. Extend your arm to lift a dumbbell above your head. Slowly lower the weight down behind your head as low as you can and repeat the exercise.

6. Dumbbell Skull Crushers: 3 to 5 sets of 6 to 12 reps

Use a weight bench and dumbbells during this exercise. Using your triceps, lift your weights overhead simultaneously. Slowly lower the weights down to your ears and repeat.

7. Exercise Ball Leg Raises: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps

Instead of doing traditional leg raises on a weight bench or the floor, place an exercise ball between your knees while completing each leg raise.

8. Plank Jacks: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps

Get into a plank position. Keep your legs straight and spread your feet apart and back together continuously. If you’re more advanced, spread your hands apart and back together at the same time.

9. Ab Wheel Exercises: 30 to 60 seconds or 3 to 5 sets of 15 to 20 reps

Complete abdominal exercises using an ab wheel, or simply do traditional sit-ups if you don’t have an ab wheel handy.

Try these arm workouts for mass to grow your triceps and biceps!

Saturday: Cardio, HIIT, or Plyometrics

Complete continuous cardio, HIIT, or a plyometrics workout. Add ab exercises of your choice.

Sunday: REST or complete low-intensity cardio (yard work, walking, etc.)

Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.

Don’t Forget a Healthy Diet!

What you eat is just as important as which muscle-building workout routine you choose.

If weight gain is your goal, aim to eat 300 to 500 extra calories each day. If you desire weight loss, eat about 500 to 750 fewer calories than your usual intake.

Regardless of your body weight goals, when completing a muscle-building workout routine, aim to:

• Eat often (every few hours or so)
• Eat about 1 gram of protein for each pound of your body weight
• Fill half your plate with fruits and veggies
• Fill half your plate with proteins and fiber-rich starches
• Drink about 16 cups of water daily
• Sleep at least 7 hours each night.

Healthy sources of protein, carbs, and fat to choose from include:

• Proteins: protein shakes, lean meats, fish, poultry, seafood, eggs, tofu, low-fat dairy foods (non-fat Greek yogurt or low-fat cottage cheese, for example), nuts, and seeds.
• Carbohydrates: wild rice, brown rice, quinoa, whole-grain pasta, oatmeal, corn, sweet potatoes, peas, dried beans, other legumes, vegetables, fruits, nuts, seeds, and low-fat milk.
• Healthy Fats: plant-based oils, fish oil, fatty fish (salmon or tuna), avocadoes, nuts, seeds, nut butter, and olives.

If prefer more specific meal plans, sign up for the Fit Father Project’s free 1-day meal plan to get started. This healthy eating plan gives you a base for what to consume during your muscle-building workout routine. You’ll then be able to build your own menus over time.

When weight gain is your goal, pack some high-calorie items into meals and snacks. For example:

• Drink protein shakes between meals
• Snack on nuts, seeds, cheeses, and dried fruit
• Add avocados, cheese, nuts, or seeds to salads and soups
• Cook with extra plant-based oils
• Eat fatty fish (tuna and salmon)
• Top fruit and toast with nut butter
• Add nut butter to protein shakes

Regardless of your body weight goals, avoid sugary drinks, sweets, pastries, white rice, white bread, other processed grains, fried foods, processed snack foods, processed meats, and baked goods.

How many calories does it take to build muscle? We’ll teach you how to calculate YOUR daily calories for muscle building!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building muscle after 40.

Skull crushers are an isolation exercise, focusing on your triceps, that will lead to better strength and definition of your arms. They can be done with dumbbells, a barbell, an EZ bar, or even cables on a flat bench or at virtually any angle.

Whether you’re trying to lose weight or improve your muscle, skull crushers need to be added to your regular exercise repertoire. It is vital that men increase their muscle mass, especially as they age, to offset natural muscle loss and increase their body’s ability to burn calories, even when at rest.

Keep reading to learn how to do skull crushers with the proper form, along with different variations to try.

Skull Crushers: A Step-By-Step Guide

Step 1 – Get A Bench

You need to lie down on your back, starting off on a flat bench, but you can use position variations on the bench to mix up skull crushers and hit your triceps from different angles.

Step 2 – Get The Position Right

• Start by taking your bar in both hands and sit on the edge of your bench.
• Then lie back on the bench — your feet should be planted firmly on the floor; keep them flat throughout the exercise. They should be in line with the end of the bench.
• Make sure you’re comfortable and your whole back is on the bench.
• Then lift the bar above your head; your arms should be straight.
• It’s important to be comfortable but the best starting position is to have your hands directly above your shoulders; your palms should be facing your feet.
• Keep your wrists strong throughout the movement.

Check out the image below for the start and end points.

Step 3 – Lowering The Bar

Now you’re ready to complete the exercise. Slowly lower the bar down to your forehead. This is why they're called skull crushers!

Use too heavy a weight and come down too fast and you’re going to have a headache!

Note: To keep the tension on your triceps, the movement must come solely from the elbow.

You can try different grips on the bar, such as narrower if you wish, but keep your wrists strong. Once the bar touches your forehead, pause for 2-3 seconds. Then, push it back up to the starting position.

That’s it! You’ve done your first skull crusher exercise. Nice work!

This video will show you how to properly perform skull crushers with an EZ bar, barbell, and dumbbells.

What You Need To Know About Using Dumbells for Skull Crushers

You don’t need to invest in an EZ bar or even a short straight weighted bar. If you already have a set of dumbbells, this can be all you need!

If you’re going to use dumbbells, it’s a good idea to add a fat grip to them. This will make your whole arm work a little harder.

Squeeze them as hard as you can throughout the exercise.

The starting position is the same for this version of the skull crusher exercise.

However, you’ll need to decide whether to have a neutral wrist grip, where the dumbbells are in line with your body and your palms are facing each other.

OR … You can hold the dumbbells in the same way as the barbell, although this is not generally as comfortable.

Keep your wrists and shoulders stacked as you bend your elbows to bring the dumbbells down. They should sit on each side of your head.

Keep it slow; pause for 2-3 seconds before pushing them back up.

Note: If you’re holding the dumbbells like a barbell, half the dumbbell will lightly touch your forehead. You’re likely to find that the dumbbell will sit at an angle in this position.

Here are the 5 best tricep exercises you can do using only a set of dumbbells!

How Many Reps Should You Be Doing?

Skull crushers are intended to be done with lower weights, as getting the form right is essential to ensure you gain the maximum amount of benefit.

For this reason, you can aim for higher reps. Ideally, try to complete 3 sets of 8-20 reps with a 1-2 minutes pause between sets.

Don’t forget that, as with any exercise, it is advisable to rest your muscles for between 24-48 hours between workouts.

Aim to add skull crushers into your routine every other day.

If you’re hoping to build muscle endurance, you may want to try 3 sets of 20 reps. However, for strength, you’ll need to up the weight and try 4-6 sets of 4-6 reps.

The Benefits of Skull Crushers

It’s much easier to add any exercise to your daily routine if you know what the benefits are. Check out the biggest benefits of doing skull crushers:

Tricep Strength

It’s not surprising that an exercise that targets your triceps is going to improve their strength!

Tricep strength is essential for overhead lifting movements, particularly helping you to maintain stability throughout your upper arms and shoulder girdle. Doing this will give your arms better definition, strengthen them, and even reduce wear on your elbow joint.

Lockout Strength

Lockout performance is something that most athletes are concerned about. In effect, it is simply the ability to hold a weight or position.

Your triceps are an essential part of most pressing exercises; improving your lockout ability will improve your lifting ability in most other exercises.

Healthy Elbows

Your elbows are an important part of your body. They provide good arm movement and ensure your strength is maximized.

Weak joints lead to pain and mobility issues.

Strengthening your triceps will also reduce the load on your tendons, joints, and ligaments.

In short, doing skull crushers will reduce the strain and chance of injury in your elbows and other arm tissues.

The Look

If you’re interested in looks as opposed to losing weight or getting healthier, then it may interest you to know that the triceps are actually two-thirds of the arms' dimensions.

Dedicated work on the triceps, through exercises like skull crushers, will give you great-looking arms!

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

Want More? Try These Variations!

The most common approaches to skull crushers are with the EZ bar or dumbbells. However, this is not the only option available to you. Try mixing up your exercises by inserting these variations into your routine too. It will help you to keep the routine varied and interesting.

Decline Bench

You can use the EZ bar, short weighted barbell, or dumbbells with this variant. Simply decline the bench so that your head is angled towards the ground.

The exercise is completed in the same way, but with the greater angle of the bench, the bigger the stretch on the triceps.

This will help to ensure your muscles are being shaped from all angles.

Close Grip

Instead of adopting the standard, shoulder-width grip on the barbell, bring your arms in closer and make sure your elbows are tucked fully into your sides.

Bench Dips

As an alternative to skull crushers, you can also perform dips. These can be completed on rings, bars, or any other equipment that supports your weight.

Simply grasp the bar or bench with your hands, with your back towards the bench. Then, lower yourself downwards.

Your body weight is taken by your arms and your triceps need to work hard in order to propel yourself back upwards.

Overhead Extension

This is another exercise that will work your triceps, but you’ll need some equipment to help you get it right. It involves your arms being behind your head and then pushing them upwards until your arms straighten. You also need to squeeze the grips hard throughout the entire exercise.

Additional Tips

Here are a few extra tips to help ensure you get skull crushers right and maximize the benefit of this excellent addition to your routine.

• • Skull crushers are a great addition to the end of a workout. The reason is simple, you don’t need to go overboard on your weight; it’s all about the proper form. So, even when you’re starting to tire from a workout, you’ll be able to benefit from this exercise.

• • It is important to make sure the movement comes from the elbow. That will ensure skull crushers are targeting your triceps and not your lats or some other muscle group.

• • You should also ensure that your elbows stay pushed in towards your body. Don’t let them flare outwards.

• • Set your goals. As with anything, you need to establish a goal. In this case, it will be the weight you would like to lift. You can then start at a low weight and concentrate on form, gradually increasing the weight until you hit your target.

• • Some people feel pain in their elbows when doing this exercise. If this is the case, then use a lower weight. Should this not be sufficient to eliminate the pain, then consult your doctor before you continue doing them.

• • The issue can be your elbow but you should also ensure you are using the correct form; it can make a big difference to the success of the exercise.

• • Don’t forget dumbbells offer more of a stability challenge and therefore are harder to do — which can be a good thing!

• • Finally, when doing skull crushers for the first time, it's a good idea to have a spotter. Providing you don’t try to start with too heavy a weight, there shouldn’t be an issue. But, go too heavy, too fast, and the weight is hovering above your head … you could have issues!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on skull crushers.

Sometimes, working out and watching what you eat just isn't enough. You're working hard to build muscle, but your physique looks no closer to the image you have in your head — the muscle just isn't showing through.

You’re not alone, believe me! I've been there, and so have thousands of other men who've joined the Fit Father Project.

The problem is that gaining muscle requires MORE food, and losing fat requires LESS food.

It sounds counter-intuitive that you could do both at the same time. If you find yourself gaining muscle but not losing fat, you may need to hack the system and go against nature. The good news is that it is possible!

In this article, you'll learn:

• The science behind muscle gain.
  

• How the fat loss process REALLY works.
  

• Ways you can boost your fat burning.
  

• What foods help you burn fat and gain muscle.
  

• The 9 key mistakes you're probably making if you're gaining muscle but not losing fat.
  

The Science Behind Muscle Gain

Training

Muscles get bigger when you use them. If you push them to their limits, then you will cause tiny tears in the fibers of your muscles. This is a good thing. Your body will heal these tears, making the muscle stronger and bigger in the process.

This is why it’s essential to do strength training. Building muscles requires intense physical stress. But that doesn't mean you have to spend hours in the gym. The most efficient exercises are ones you can do at home with a pair of dumbbells or a kettlebell.

Eating

It is important to make sure that your body has enough protein to complete protein synthesis. When you’re lifting weights, it’s recommended that you consume between 1.2 and 1.5 grams of protein per kilogram of your body weight. You should be able to do this through the food you eat, but it is possible to take a protein supplement to ensure you reach your target on a daily basis.

Rest

You should also be aware that muscles should be rested for between 24 and 48 hours between workouts. This gives them the opportunity to repair and grow stronger, allowing your exercise routine to be successful.

Understanding the Fat Loss Process

The other side of the coin involves losing fat, and the most basic way of burning fat is simply to consume fewer calories than your body needs to survive. A calorie deficit will cause your body to convert the energy stored in fat cells into glucose for energy. In the process, your fat cells will be depleted, reducing the fat levels in your body.

But a calorie deficit can also reduce muscle.

That’s why you need to eat enough calories to provide your muscles with the energy they need without overeating. It can seem like a difficult balance, but it doesn't need to be. If your current regime has you gaining muscle but not losing fat, you're probably almost there. You may just need to change things up a bit.

The secret to getting a cut, muscular, and toned body is half about the right muscle-building strategies and half about the right fat-loss strategies.

Changing Your Routine to Boost Fat Burning

So you know you need to eat more than your maintenance calories in order to encourage muscle growth. You also know that you need to consume fewer calories than your body's energy requirements in order to burn fat. While it may seem contradictory, these two goals can be achieved by adopting the right routine.

Training

You should be doing some sort of strength training three times per week. Here are some great exercises to get you started:

• Bench Press
• Push-Ups
• Dumbbell Squats
• Weighted Lunges
• Deadlifts
• Tricep Dips
• Bent Over Rows

Add in moderate-intensity cardio three times per week, for between 30 minutes and an hour. Choose something you enjoy, whether it’s cycling, running, or anything else that gets your heart pumping.

Eating

• Make sure you’re getting enough protein in your diet. Experts recommend between 1.2 and 1.5 grams per kilogram of body weight.
• Avoid processed food.
• Consume some protein and carbs after your workout.
• Fill up on fiber to keep you feeling satiated for longer.
• Change your eating habits: Calculate the number of calories you need to consume each day here and then eat between 200 and 300 less than that amount. Eat more than your maintenance calories but less than the amount your body really needs for that day.
• Get enough sleep. Your body needs time to rest, balance its hormones, and repair your body. You should aim for between 6 and 8 hours every night.

To help adjust your eating habits, it is beneficial to understand that this is a lifestyle change, not a diet. You can get some meal ideas from this free 1-day meal plan.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Foods to Help Burn Fat and Gain Muscle

It’s important to note that building muscle will help with your fat-burning efforts, even if the scales aren't going down. Muscle burns more calories at rest than fat does.  Having more muscle will increase your calorific burn and help you to burn fat. Eating the right foods will help.

Add these items to your grocery list:

• Eggs – They're full of protein, healthy fats, and vitamin Bs.
• Salmon – A three-ounce serving has approximately 17 grams of protein! It also has omega-3 fatty acids and more vitamin Bs.
• Chicken – The breast is also full of protein; about 26 grams in a three-ounce serving. Some studies have shown that a high-protein chicken diet can help weight loss.
• Greek Yogurt – As well as protein, Greek yogurts have fast-digesting whey protein and slower-digesting casein protein.
• Lean Beef – Protein, B vitamins, minerals, and creatine are all present in lean beef. Quality is important if you’re choosing lean beef. 90% lean ground beef has 145 calories and 5 grams of fat. 70% lean ground beef is 228 calories and 15 grams of fat!
• Shrimp – Most seafood is good for you, and a three-ounce portion of shrimp will give you 18 grams of protein, 1 gram of fat, and no carbs!
• Soybeans – A great choice if you’re not keen on meat. Soybeans have plenty of vitamin K, iron, phosphorous, and 14 grams of protein per 86-gram serving.
• Cottage Cheese – With 28 grams of protein in a 226-gram serving, this is a great way to boost your protein intake without significantly increasing carbs and calories.
• Peanuts – One 73-gram serving has 17 grams of protein, 16 grams of carbs, and plenty of unsaturated fat. A small serving every day is a good way to boost your nutrient levels.

If You're Gaining Muscle But Not Losing Fat, You're Probably Making These 9 Mistakes

There are several common mistakes that you need to avoid if you want to boost your muscle growth and burn fat. If you find yourself gaining muscle but not losing fat, you could be making these mistakes.

Mistake 1: Not Getting Enough Sleep

The importance of sleep cannot be stressed enough. If you're not sleeping well, do something to change it.

Here are a few tips to get more sleep:

• Get blackout curtains
• Lower the temperature of the room
• Use background noise (box fan, air purifier, or even a noise-producing phone app)
• Go to bed earlier (duh!)
• Avoid blue light before bedtime (cellphones, laptops, TVs, etc.)

Mistake 2: Not Eating Enough/Improper Balance of Macronutrients

In order to give your muscles the fuel they need to grow, you need to eat more than your maintenance calories. Of course, everything you eat should be healthy food. You need a balance of carbohydrates, proteins, and fats to give your body the fuel it needs to complete your exercises and repair muscle.

Mistake 3: Eating Too Much

Eating more than your maintenance amount doesn't mean you should eat everything in sight! It is important to be aware of your maintenance calorie amount and how much you need to build the muscle you’re seeking. This is the maximum calories you consume per day. Eating more than your maintenance amount while working out regularly will simply make you gain muscle AND fat.

Mistake 4: Eating At The Wrong Times

Before and after exercise are the most important times. If you don’t have enough carbohydrates during this period, then your body could break down your muscles with the hormone cortisol, which creates glucose for energy. You need to consume enough carbohydrates to provide your body with fuel without overdoing it.

That's why it’s a good idea to start a food diary.

Recording everything you eat will help you to see when and where you are overeating. After a few weeks, you’ll be able to refine your eating plan and even start preparing your meals in advance. Having a proper account will help you to consume the right number of calories and balance your carbohydrates, proteins, and healthy fats.

Mistake 5: Eating Processed Foods

All macronutrients are important. Portioning out your plate with a good balance of whole foods is the simplest way to make sure you're getting enough carbs, protein, and fat.

We call this the Perfect Plate, and here's what it consists of:

• Half of each plate should be vegetables, particularly lower-calorie non-starchy ones.
  

• One-fourth of each plate should be nutritious, protein-rich foods.
  

• One-fourth of each plate should be fiber-rich carbohydrates and/or heart-healthy fats.
  

The important thing to remember is that not all carbs are created equally. Processed carbs are easily absorbed, and they won’t keep you feeling full for very long. They also cause blood sugar levels to spike, which encourages fat storage. Unrefined carbs will release energy more slowly and keep you feeling fuller.

You should also be aware that processed foods tend to be high in sugar and other artificial additives. When you’re looking to build muscle and burn fat, you want to minimize sugar and know exactly what you are putting into your body. This isn't possible if you consume processed foods.

Mistake 6: Consuming Too Much Fat

Some fat consumption is essential for the health of your body, even when you’re trying to lose weight. The problem is that fat is more calorie-dense than protein and carbohydrates.

At approximately 9 calories per gram, fat has more than double the amount of energy.

The trick is to keep your fat consumption to between 20-30% of your overall consumption.

Mistake 7: Not Getting Enough Protein

Protein is the building block of cells in your body. In fact, it is an essential ingredient in repairing your muscle cells. Tiny tears in your muscles are caused when you work out. The repair process is what makes them stronger and bigger.

You don’t need to go mad on protein, but you do need to consume enough to provide your muscles with the nutrients they need.

Mistake 8: Not Training Hard Enough

If you're serious about gaining muscle and losing fat, you need to weight train two or three times a week, and it needs to be intense. You have to strain your muscles, causing the micro-tears mentioned above, and allow them to grow. It is important that you push your limits while weight training.

You should be aiming for 3 sets of 8 reps for most lifts.

The last reps should be almost impossible to complete. If you can easily do all three sets, then you need to increase the weight.

Mistake 9: Doing Low-Intensity Cardio

Cardio training is essential for burning fat, provided it is at the right intensity.

You should aim to do cardio for between 30-60 minutes at a time and, again, two to three times a week.

Anything longer than an hour will encourage your body to break down muscle cells for food.

Here are the 5 most common muscle-building mistakes made by men over 40!

Final Thoughts

It’s worth remembering that everyone is different. The secret to avoiding gaining muscle but not losing fat is to keep it varied. It’s OK to take a few days off training to switch it down or up.

Changing things up will prevent your body from becoming accustomed to the workout, which is likely to cause it to lose its effectiveness.

Perhaps the most important tip we can give you is to join Old School Muscle and get the support you need to keep working towards your goal and become the man you want to be!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on gaining muscle but not losing fat.

Maintaining physical fitness becomes increasingly important for overall health and well-being as men age. One of the most significant challenges men face as they age is the gradual loss of muscle mass, a phenomenon known as sarcopenia.

This muscle loss can lead to weakness, decreased mobility, and increased risk of injury. Strength training helps counteract this by stimulating muscle growth and preservation.

Regular resistance training exercises can help men over 40 maintain their muscle mass and strength, allowing them to stay active and independent for longer. Strength training offers numerous benefits, from improving muscle mass and bone density to enhancing metabolism and reducing the risk of chronic diseases.

Men who want to start strength training after 40 often feel they can’t achieve the same strength and muscle mass they once had at a younger age.

The truth is … you CAN still get stronger later in life.

Age is no longer an excuse for not being in the best shape of your life. By incorporating essential strength training exercises into their fitness routines, men can stay strong, active, and age gracefully.

It's never too late to start, and the rewards are well worth the effort!

In this article, you'll learn:

• • The ideal strength training routine for men over 40.

• • The 5 best muscle-building exercises for men over 40.

• • The science behind strength training after 40.

• • Strength training exercises you can start today.

• • And more!

But before we dive in, check out his video and learn why strength training for older guys requires a different approach.

You Can Build Muscle At Any Age!

One research study found that middle-aged men between the ages of 35-50 have the same muscle-building potential as those in their 20s.

This same study found that middle-aged men also lost more fat mass and decreased their total body fat percentage more than college-aged men while performing the same exercises!

The key to strength training after 40 is adapting the exercises to your abilities, minimizing joint stress, and understanding the science behind muscle growth.

The first big factor is knowing how often to train each week.

A wide-scale review of the scientific evidence out there has found that to optimize muscle growth, muscles should be trained at least twice per week and possibly three times weekly.

The Ideal Strength Training Routine For Men Over 40

What does this mean for you? If you are a busy man over 40, you probably don’t have the time to work out seven days a week.

But if you can fit three solid total body workouts into your schedule, you can still achieve the same strength training benefits as going to the gym every day.

As a matter of fact, you could be doing more harm than good by working out too frequently. If you break down your workouts into specific body areas — like a leg day or a back and biceps day — you may only have time to hit these muscle groups once each week.

That is where doing full-body strength training days really gets you the most bang for your buck.

The 5 Best Muscle-Building Exercises for Men Over 40

The Fit Father Project specifically uses this evidence-backed science to bring you programs to gain strength and get into the best shape of your life.

The 5 Best Muscle Building Exercises For Men Over 40 video is a great place to start to get an excellent introduction to strength training after 40.

Old School Muscle is also designed for men over 40 to build muscle, even at a later age in life. With this program, you will get a comprehensive training plan along with nutritional guidance.

Plus, you’ll have the full support of the Fit Father community!

How Guys 40+ Are Using “Old School” Secrets To Build Age-Defying Muscle

Ever thought you were “over the hill” or “too far past your prime” to build muscle and get strong again? Well, think again…

Here’s the “Old School” Workout Guys 40+ are using to build age-defying muscle fast – working out just 3 hours per week… »

The Science Behind Strength Training After 40

A routine to build muscle needs to include the right types of exercises and needs to be done consistently.

Reading fitness articles can be confusing, all with differing opinions on the number of repetitions or sets to build muscle mass. That’s where actual scientific research comes in to truly determine the ultimate strength-building plan for men over 40.

As I already mentioned, you should be targeting each muscle group at least two times, if not three times, weekly. The next step is figuring out the best types of exercises and the volume of training to get you the best results.

Research on muscle building has shown that there is a dose-response relationship in muscle growth. That is, the more repetitions and sets you do, the quicker the response in muscle gains. However, this is only up to a certain point.

There is a critical point where performing more repetitions of an exercise will not produce any significant gains in muscle growth. At that point, overtraining becomes counterproductive.

High Weights or High Reps?

Repetitions within a set are also important. It has been taught that high reps with low weights are good for toning muscles, while low reps with heavy weights are better for muscle growth and bulk.

However, studies have also shown that as long as the muscles are exercised to the point of fatigue, there can be similar strength gains regardless of the amount of weight used.

For example, one study showed that those doing 10-12 reps with heavier weights had similar muscle gains as those who did 30-40 reps with lighter weights.

The takeaway is that as long as you push your muscles to fatigue, you can get by with either variation of high reps-light weights or low reps-heavy weights.

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

Train Smart … But Challenge Yourself

For men over 40, lower weight and higher reps may be more beneficial to avoid injury and joint aches while still having the benefit of strength gains.

However, this doesn’t mean you have to do 50 reps with 2-pound dumbbells. It means starting out with a weight you feel comfortable with and pushing your muscles until they are fatigued.

Now, as far as how heavy you should be lifting, you should start with a weight that allows you to complete the full number of reps.

If you finish 10 reps with minimal fatigue, you will need to increase the weight. On the other hand, if you are struggling to get to 8 reps, it’s time to swallow your pride and drop down to a lower weight.

And always be sure to include a quality warm-up and cool-down with every exercise!

Over time, you will find that it will become easier to finish your sets. At that point, it is time to challenge yourself with a higher weight. This is known as progressive overload.

You may start by doing 15-pound bicep curls during your first few weeks, moving from 8 to 10 reps. Once those 10 reps become easier, it is time to move up to 20 pounds and try to achieve 6-8 reps. You would then stay at that weight until 10 reps are easier to achieve. From this, you progressively and slowly increase your weight based on your progress.

Resting between sets is also critical to achieving optimal strength gains for men over 40.

Studies have been a bit conflicting regarding the ideal rest period. It appears that longer rest, about 2-3 minutes, is better for muscle growth compared to rest periods less than 60 seconds.

In order to avoid injury and give your best effort in each set, I advocate for about a two-minute rest period between sets. This will allow you to perform your next set at an optimal level and with the best form.

Strength Training Exercises For Men Over 40

Let’s take a look at a sample full-body workout.

In every workout you do, whether it be strength training, cardio, or high-intensity intervals, you should always begin with a warm-up. This will get your heart rate up and blood flowing to your muscles. Plus, you will loosen up your tendons and ligaments to prepare your body for a workout and be less vulnerable to injury.

Warm Up

Any kind of light cardio is great here. Walking on a treadmill, jumping rope, or even jogging in place is a good place to start. If you have a rowing machine available, this is a great way to warm up your upper and lower body at the same time.

After a quick 5-10 minute warm-up, perform a few dynamic stretches that involve your upper and lower body, as this will be a full-body strength training workout. Stretching before and after a workout is crucial to avoid injury and prepare your body for the workout ahead.

While static stretching still has its place in helping to increase flexibility and range of motion, dynamic stretching seems to produce better results prior to a workout. Studies have shown that dynamic stretching is better for muscle coordination and neural drive during a workout, while static stretching could actually decrease muscle power.

Dynamic Stretches

Arm Circles

• Stand tall with your arms outstretched to your sides and parallel to the floor.
• Make small circles with your arms going forward for 10 reps, then backward for 10 reps.
• Then, make larger circles forward for 10 reps and backward for 10 reps.

Arm Cross-Overs

• Stand with your arms outstretched to the sides and parallel to the floor.
• Move your arms across the center of your chest and let them crisscross each other.
• Steadily move them back out and repeat, but cross them with the opposite arm on top this time.
• Continue this for 10-20 reps.

Leg Kicks With Arm Reach

• Kick your left leg out straight in front of you while reaching for your toes with the right hand.
• Then, kick your right leg out and reach your toes with your left hand.
• Repeat for 10 reps on each side.

Main Workout

• • Incline Dumbbell Press
    4 sets of 8-10 reps

• • Bent Over Barbell Rows
    3 sets of 8-10 reps

• • Barbell Squats
    3 sets of 8-10 reps

• • Tricep Cable Pressdown
    3 sets of 8-10 reps

• • Hanging Leg Raises
    3 sets of 8-10 reps

• • Dumbbell Bicep Curls
    3 sets of 8-10 reps

• • Single Leg Calf Raises
    3 sets of 8-10 reps

• • Dumbbell Shoulder Press
    4 sets of 8-10 reps

Cool Down

Just like every workout starts with a warm-up, it needs to end with a proper cooldown.

Do a light walk around the gym or on a treadmill to get your heart rate back down to normal. This is a good place to add some static stretching to maintain flexibility and joint range of motion following a strength training workout.

As you can see, this sample workout hits every muscle group with 3-4 sets. This means that if you are able to do three full-body workouts a week with a similar format, you will end up with 10-12 sets per muscle group per week.

You can adjust the sets based on your schedule for that week. If you know you will only have time for two workouts in a week, you can add sets with different movements to one day.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Fuel Your Workouts and Maximize Muscle Growth

Nutrition cannot be overlooked when strength training after 40. This is especially important, as lean body mass may be slightly on the decline already.

Eating the right foods before and after a strength workout is vital to achieving maximal muscle gains.

Before a workout, you want to fuel your body to get you through the session. This means a mix of carbohydrates and protein about two hours prior to your training. Ensure you are staying well hydrated before, during, and after a workout.

Within 30-45 minutes after a workout, you want to ensure you get high-quality protein and some carbohydrates. This is the time period when you can really stimulate muscle growth.

Some post-exercise options include whole foods like eggs, lean chicken, Greek yogurt, or whole-grain bread with peanut butter.

And it’s not just about the time immediately around a workout that nutrition is important. You want to be sure that you are making smart food choices throughout the week.

Don’t throw away a great workout by making poor food choices later!

Choose fresh, whole foods like fruits, vegetables, and whole grains, and try to limit foods high in saturated and trans fats. Nutrition and weight lifting go hand in hand to get the most out of your strength training program.

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Anything Is Possible!

While it may seem that building muscle becomes harder as we age, this does not mean you can’t put together a strength training routine that allows you to achieve your goals.

It all comes down to having a plan, training hard, and being consistent and dedicated to your training.

Before you know it, you will have the muscle and strength gains you never thought possible after 40.

Start with the 5 Best Muscle Building Exercises for Men Over 40, then work your way up to Old School Muscle to achieve the strength and muscle growth that can be achieved after age 40 and beyond!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on strength training exercises.

Unfortunately, there are hundreds of different opinions regarding what is best for you and your muscle-building dreams.

This guide will help you understand what the best workout routine to build muscle entails and how to apply it to your life.

The first thing to understand when muscle building is that you’re looking to increase your mass; it’s not normally a good idea to try to lose weight while building muscle.

Weight loss requires a reduction in calories below your maintenance amount. Building muscle requires excess calories over your maintenance amount. It’s not easy to do both of these things at the same time.

You also need to decide if you’re training for size or strength, which depends on your current capabilities.

Ready to get started? Keep reading for everything you need to know about building a workout routine to build muscle, including:

• • The key elements of boosting strength and increasing size.

• • Why weights alone are not enough.

• • The basic components of muscle-building workouts.

• • Important body-shaping tips.

• • A weekly workout routine to build muscle that you can start today.

• • And more!

Key Elements of Different Workout Programs

Boosting Strength

If you're starting a muscle-building routine, it's best to focus on building strength first, prioritizing compound movements over isolation exercises.

Stick to the foundational lifts — squats, deadlifts, pull-ups, overhead presses, and the bench press will give you additional strength and help you lift more weight.

Increasing Size

Bulking up will be much easier after you build up your strength.

You can start working on isolation exercises at this phase, but you'll also want to keep those compound and foundational lifts in your routine.

The idea is to introduce intramuscular damage; as your body heals, the fibers in your muscles will grow larger, increasing the size of your muscles. If you're strong, you'll be able to lift more weights, which will help you gain the desired look much faster.

Before starting your workout routine to build muscle, make sure you avoid these 5 common muscle-building mistakes!

Weights Alone Are Not Enough

It should be clear that if you’re looking to build muscle, you must have a complete plan. Of course, this means lifting weights, but you'll also want to condition your body and get plenty of rest.

The American Heart Association recommends 30-40 minutes of medium to intense activity 3-4 times a week. But, if you want muscle gains, you'll need more than exercise to maintain your health.

Core strength is essential to your ability to perform any strengthening exercise.

A strong core improves your balance and posture, helping you to adopt the right posture for your muscle-building workout. It also trains your lower back, hips, pelvis, and abdomen muscles. The better these work together, the easier you’ll find it is to lift heavy weights and build more muscle.

Also, if you're hitting the weights hard, you'll want to give your body time to repair. This means sleeping 7-9 hours every night. You'll not only give your muscles rest and much-needed time to repair, but you'll also give your body a chance to create and balance out hormone production.

Learn more about why sleep is so important to muscle-building.

Basic Components of Muscle-Building Workouts

As mentioned earlier, you should be using the foundation lifts regularly.

• Squats
• Deadlift
• Pull-ups
• Bench press
• Overhead press
• Leg press

In addition, it's important to maintain proper conditioning and core strength. Adopt a HIIT approach, where you do any exercise at full force for just 20 seconds, rest for 10 seconds, and then repeat.

This is a good way of completing core-building exercises as it forces your core to work hard repeatedly, yet the workout is short enough that you’ll always be able to find time for it.

• Planks – all varieties
• Butterfly sit-ups
• Seated knee tuck
• Flutter kicks
• Russian twist
• Standard crunches
• Bicycle crunches
• The bridge
• Reverse crunch
• Jumping rope

Of course, building your core will help you perform the muscle-building exercises that you really want to do. That means you should also add in some weight-training exercises. Here are some great weight training exercises to mix in:

• Bicep curls
• Bent over rows
• Upright rows
• Lateral raise

As well as building your core and lifting weights, you should familiarize yourself with some bodyweight exercises. You don’t need any weights for these, as your body weight is sufficient enough and will push your muscles to their limits. The great thing about these exercises is that you can literally do them anywhere.

• Push-ups
• Pull-ups
• Pull-downs
• Dips
• Standing calf raise

It is important to note that bodyweight exercises are great for weight loss and management. They will help boost your core strength and give you the basic structure to do the heavier lifting.

Important Tips to Shape Your Body

Ensure you target your upper body one day and your lower body the next. This will give one set of muscles time to rest while the others have the opportunity to grow.

And, yes, that includes leg exercises. The legs actually contain some of the largest muscles in your body. By doing high-resistance workouts on your legs, you’ll be able to boost their size and your growth hormone production, which will aid your body in becoming bigger and stronger.

While doing exercises, it is important to remember that your triceps also need to be developed. Large triceps really enhance your strength and the appearance of your biceps. Try doing some tricep dips or overhead tricep extensions. These will cause your triceps to grow, creating a bulge at the back of your arm, essential to a good definition of your new body.

The same is true of your calves. Many men focus on their quads and forget the importance of calves and how they help define your legs. Add calf raises to your routine to give your legs a rounded appearance.

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Discover the 5 best exercises here. Download your Free “5 Best Muscle Builders Video For Guys 40+ »

Your Weekly Workout Routine To Build Muscle

You’ve seen the exercises; now it’s time to put it all together and start building muscles:

Day 1: Upper Body

Focus on your upper body by completing the following muscle-building exercises:

• Weighted Squats – 3 sets of 6-8 reps
• Bench Press – 3 sets of 6-8 reps
• Overhead Press – 3 sets of 6-8 reps
• Incline Dumbbell Press – 3 sets of 6-8 reps
• Lateral Raises – 2 sets of 10-15 reps
• Tricep Pushdowns – 3 sets of 10-12 reps
• Lat Pull Downs – 3 sets 8-10 reps
• Rows – 3 sets 6-8 reps
• Bicep Curls – 2 sets 12-15 reps

Day 2: Lower Body

Allow your upper body to rest as you work your lower body:

• Weighted Squats – 3 sets of 6-8 reps
• Deadlift – 3 sets of 6-8 reps
• Standing Calf Raises – 4 sets of 6-8 reps
• Seated Leg Curls – 3 sets of 8-10 reps
• Leg Press – 3 sets of 10-12 reps

Day 3: Rest

Day 4: Upper Body

After a day’s rest, you should be ready to hit your upper body hard again. Remember, pushing your limits every time is essential to making the most of any muscle-building plan.

• Weighted Squats – 3 sets of 6-8 reps
• Pull-ups – 3 sets of 6-8 reps
• Barbell Curls -3 sets of 10-12 reps
• Bench Press – 3 sets of 8-10 reps
• Seated Cable Row – 3 sets of 8-10 reps
• Barbell Shoulder Press – 3 sets of 6-8 reps
• Dumbbell Flyes – 2 sets of 12-15 reps
• Skull Crushers – 2 sets of 14-16 reps

Day 5: Lower Body

To finish your exercise for the week, rest your upper body and focus on building lower body muscle:

• Weighted Squats – 3 sets of 6-8 reps
• Seated Calf Raises – 4 sets of 14-16 reps
• Split Squats – 3 sets of 10-12 reps
• Lying Leg Curls – 3 sets 12-14 reps

Day 6 and 7: Rest

There you have it — a weekly workout routine to build muscle. Now that you have everything you need get out there and get started. Make your muscle-building dreams a reality!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

• Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
• The 9-Week Muscle Building Program – safe, joint-friendly exercises
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a workout routine to build muscle.

The new year brings new hopes and goals. Unfortunately, getting started on or back into fitness isn’t always so easy.

But this doesn’t mean that this can’t be the year that you reach your highest health and fitness potential. It just means you will need to make some adjustments to your exercises and workout routines.

You need a New Year workout plan!

Start by crafting a plan you can maintain and stay accountable to all year, not just the first few weeks of the year.

A gym membership is a great way to jump-start a fitness program, but even if you can’t or don’t want to join one, that shouldn’t be an excuse to hold you back from your New Year fitness goals.

It just means making some modifications to your workout plans. Ready to build your at-home New Year workout plan?

Here are 3 of the best fat-burning workouts you can do!

Your At-Home New Year Workout Plan

There are many options for at-home fitness equipment and workout programs that can be done right from the comfort of your home.

Resistance Band Workouts

Resistance bands are one of the best home training tools out there. Not only can you get an awesome full-body strength workout, but you can easily store or travel with bands.

Some guys think that they have to lift heavy weights to gain serious muscle. However, research shows that workouts with resistance bands provide a great training stimulus for muscle activation.

When done correctly, you can gain muscle strength like free weight exercises.

These are some great compound resistance band exercises to get the most out of this piece of home exercise equipment. Compound movements are great for muscle development and allow you to target multiple muscle groups at once.

You can also slow down the movement to feel the muscles under tension while doing these movements.

Squat to Shoulder Press

• Stand on a resistance band with your feet shoulder-width apart.
• Hold a handle in each hand at shoulder height with your palms facing away from you.
• Move your body down into a squat while keeping the handles at your shoulders.
• As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders.
• Extend your legs at the same rate you extend your arms.
• Lower your arms back down to your shoulders.
• Repeat 8-10 reps for a total of three sets.

Lateral Walks with Resistance Bands

• Start in a squat position with a looped resistance band around your thighs, just above your knees.
• If you have to come up slightly to a half squat, that is fine, too.
• Step diagonally and to the right with your right leg while remaining in the squat position.
• Bring your left leg next to your right leg, then step diagonally to the left with your left leg.
• Take 8–10 steps forward, alternating left and right, then turn around and walk back to where you started.
• Repeat this for a total of three sets.

Supermans with Band Pulls

• Lay on your stomach with your arms extended straight in front of you, holding a resistance band stretched between both hands.
• Squeeze your glutes and lower back to raise your arms and chest off the floor.
• Mimic a pull-up motion by squeezing your shoulder blades together to pull the resistance band back over your head.
• Extend your arms out again to complete one rep.
• Aim for three sets of 8-10 reps.

Standing Bent Over Rows to Bicep Curls

• Stand with both feet on a resistance band, about hip-width apart.
• Hold one end in each hand.
• Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
• Bend your elbows to pull the band toward your chest, keeping your elbows close to your body.
• Then, straighten your arms and lower back down.
• Next, stand up straight and curl the bands up while keeping your elbows close to your sides.
• Pause at the top, then slowly lower back down.
• That is one rep.
• Complete three sets of 10-12 reps.

Push-Up to Front Arm Raise

• Loop a resistance band around the soles of your feet and hold the handles in each hand while in a push-up position.
• Bend your elbows to lower down into a push-up.
• Push your arms back up, and at the top of the push-up, raise your right arm until it is parallel to the floor.
• You will have to shift your weight to the left slightly; however, try to keep your back as straight as possible.
• Lower your arm back down to the floor and perform another push-up.
• Once at the top, raise your left arm into the air and lower back down.
• Continue the push-ups and alternating arm raises until you complete 5-6 on each side.

This full-body, at-home resistance band workout will help you stay toned and lose weight!

Dumbbells

Dumbbells are another great piece of equipment you can keep at home. You can use a lighter weight to up the intensity and even incorporate high-intensity intervals. Or, you can use a heavier weight and incorporate supersets to get the most bang for your buck.

There are some great dumbbells out there that allow you to easily adjust the weight all the way up to 50 pounds or more for each dumbbell, which is helpful if you are switching between multiple different exercises.

Here are some sample dumbbell exercises targeting all your major muscle groups.

Dumbbell Pullover

• Lie on your back and hold a dumbbell over your chest by its ends with both hands.
• Then, reach the dumbbell backward over your head with your elbows bent slightly.
• Continue until you feel a slight stretch in your lats, then bring the dumbbell back over your chest to complete one rep.
• Continue for 8-10 reps.

Lateral Lunge

• Stand with your feet shoulder-width apart while holding a dumbbell in each hand.
• Step laterally to the left with your left leg and bend down into a lunge.
• Drive through your left foot to return to the top.
• Repeat for 8-10 reps on the left, then switch sides and repeat this on the right.

Floor Press

• Lie on the floor or a mat while holding a dumbbell in each hand with your arms extended over your chest in a bench press position.
• Lower your elbows to the floor with your arms at about a 45-degree angle to your chest.
• Once your elbows touch the floor, extend your arms back up to complete one rep.
• Repeat for 8-10 reps.

Arnold Press

• Start in a standing position with your feet about shoulder-width apart.
• Hold a pair of dumbbells in front of your forehead with your elbows at 90 degrees and your palms facing toward your body.
• Then, open up your arms so that your elbows remain at 90 degrees, but your hands are facing out.
• Next, press the dumbbells up towards the ceiling.
• Now reverse the move by lowering your elbows back down to 90 degrees, then turning your arms so that your palms are again facing your forehead.
• That is one rep.
• Repeat for 6-8 reps.

Hammer Curls

• Stand with your feet shoulder-width apart with a dumbbell in each hand and your arms by your sides.
• Your palms should be facing toward your body.
• Maintain this neutral grip as you curl the weights up.
• Pause at the top, squeeze your biceps, and slowly lower back down.
• Repeat for 8-10 reps.

This full-body workout with only dumbbells will train your entire body in under 30 minutes!

Commit to Regular Exercise and Maintain Motivation

In order to see the benefits of this New Year workout plan, you need to commit to working out at least twice a week, and even three times if you have the time.

Before you know it, you will start noticing strength gains and a great-looking physique. Not to mention a myriad of health benefits, from a decreased risk of chronic diseases, such as diabetes, to weight loss and improved body composition.

To keep yourself motivated in the new year, start by setting a baseline. Take before pictures and write down key measurements, like weight and body fat percentage, prior to setting your fitness goals.

This will help give you an attainable goal to shoot for instead of just arbitrarily working out without a clear aim.

As the year moves forward, there will certainly be challenges along the way. But by setting attainable fitness goals, you will be able to take on anything while also maintaining a happy and healthy lifestyle!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building a New Year workout plan.

The holiday season is a time for celebration, reflection, and making lasting memories with your family and friends.

It's also a time when many people tend to neglect their health and fitness goals due to the various demands and distractions that come with the festivities.

Shorter days, colder temperatures, holiday preparations, and the excitement of having the family at home can all contribute to declining physical activity.

However, it's crucial to maintain an active lifestyle throughout the holiday season.

Staying active during the holiday season is essential for your physical and mental well-being.

By embracing indoor workouts, involving your family, and making exercise a part of your holiday traditions, you can maintain a healthy lifestyle even when faced with shorter, colder days and a hectic schedule.

Remember that consistency and balance are key, and don't be too hard on yourself if you miss a workout here and there.

Enjoy the holidays, stay active, and set a positive example for yourself and your loved ones. Find activities that you genuinely enjoy, so you're more likely to stick with them throughout the holiday season and beyond.

Keep reading to find out why staying active is essential during the holiday season and how to do so, even with a hectic schedule!

But before we get into all that, check out these holiday survival tips!

Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you about staying active over the holidays, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Let's dive in!

Weight Gain Over The Holidays

Obesity and weight gain are major health issues. Weight gain over the holidays contributes a great deal to this.

You may think you can just lose the weight you gain over the holidays.

However, studies have found that weight gain over the holidays typically isn’t reversed in the spring and summer months.

This means unhealthy choices you make during the holidays carry over in the long term, and any year-long weight gains are usually during the holiday season.

Even if you have a full schedule of activities over the holiday season, there are still ways to sneak in quick workouts.

Plus, when you add in workouts with your spouse and kids, you won’t feel like you are losing out on family time.

One way to get in exercise over the holidays is by doing quick workouts like these throughout the day.

This is perfect for days you can’t get away from a formal training session.

Just because these sessions are short doesn’t mean they aren’t effective.

Intense exercise can improve cardiovascular health to the same extent as sustained endurance exercise, even with lower total exercise volume!

So, even a short workout is far better than no workout at all.

With this 7-minute morning workout routine, you can literally roll out of bed, perform this workout, and get on with your day!

Staying Active Over The Holidays: Quick Workouts To Fit Into Any Busy Day

High-Intensity Micro Workout

Ensure you have a towel and water for this short but intense workout. High-intensity interval training (HIIT) can burn as many calories over 24 hours as longer bouts of lower-intensity exercise, even with a much shorter duration!

• Burpees with push-ups for 20 seconds, rest for 10 seconds.
• Tuck jumps for 20 seconds, rest for 10 seconds.
• Mountain climbers for 20 seconds, rest for 10 seconds.
• Spiderman push-ups for 20 seconds, rest for 10 seconds.

Repeat the circuit twice for a quick 4-minute Tabata-style workout. If you have extra time, you can add a third circuit.

Stair Workout

If you don’t have cardio equipment at home and it’s too cold to run outside, you can use your stairs to get your heart pumping.

• Sprint up your stairs once, walk, or jog back down.
• Sprint up your stairs, walk, or jog back down.
• Immediately sprint back up again.
• Stop at the top and do 10 push-ups.
• Then, walk or jog back down.
• Sprint up your stairs, walk, or jog back down.
• Sprint up again, then stop at the top and do 5 burpees.
• Walk or jog back down.
• Sprint back up a third time.
• Stop at the top and do 10 jumping jacks.
• Walk or jog back down.

Repeat two times for a quick and efficient cardio workout that will also strengthen your lower body. If you can do this three or four times throughout the day, that’s even better! A study published in Applied Physiology, Nutrition, and Metabolism found that three bouts a day of vigorous stair workouts done three times a week highly improved cardiovascular health.

Workout During Commercial Breaks

Some days, you can’t get to the gym, whether it be a long workday or needing to be at home with your kids. But chances are you will be watching some great holiday classics on TV this year. Since commercials typically last about two minutes, you can get in this quick workout whenever you have a break in your show.

• Jog in place for 30 seconds. This can start out as a light jog at first, then increase the pace.
• Burpees for 30 seconds. You can do these with or without a push-up. Remember to keep your core engaged throughout the movement.
• Alternating lunges for 30 seconds. Start out slowly and then gradually increase the intensity. Be sure that your knees don’t track over your feet during each movement.
• Elbow plank for 30 seconds. Don’t let your back arch while holding this position. If you feel your form fading, come out of the plank for a brief second and then resume.

Here’s another quick commercial break workout so that you don’t get tired of doing the same thing over and over again.

• Tricep chair dips for 30 reps. You can do This quick exercise whenever you have a few minutes. Move to the edge of your chair or couch and lower your body into a tricep dip until your arms are parallel to the ground. Push back up, being sure to keep your arms close to your body.
• Jump squats for 30 seconds. You can do these awesome quad and glute burners right next to your couch. Be sure that your knees don’t track over your feet. Engage your core and maintain good posture throughout to avoid injury.
• Push-ups for 30 seconds. Push-ups are a great upper body and core workout. These can be done just about anywhere, and there are a number of variations that can be done throughout the day. You can start out with standard push-ups. The next time, you can do military push-ups, or put your feet up on your chair and try decline push-ups. This will allow you to engage different muscles in your chest.
• Calf raises for 30 seconds. Stand next to your couch and perform 30 seconds of calf raises. Try changing the angle with this exercise as well. Do 30 reps with your toes pointing forward. Then try the next 30 reps with your toes pointed out, and finally, do another set with your toes pointing in to target all areas of your calf muscles.

These short workouts will give you both cardiovascular and strength training benefits. Try to move right from one exercise to the next to keep your heart rate up and finish before your show starts!

With just 4 simple exercises that you can do on a bench (or any supportive, flat surface), this quick workout is easy to fit in any time, anywhere!

Staying Active Over The Holidays: A Workout For The Whole Family

If you want to get in a longer, more formal workout session during the holidays, you can involve your spouse and kids so you don’t feel like you are missing out on family time. You can create your own at-home circuit workout and challenge each other to pump out the most reps.

At-Home Family Workout Circuit

Warm-Up

Of course, you already know the benefits of a good warm-up before a workout. So now is the time to teach your kids to begin every workout with a warm-up.

Prior to starting the circuit workout, do a quick 5-minute jog around the backyard. Or they can do a few minutes of alternating jumping jacks, jump rope, and jogging in place. Anything to get the heart pumping a little!

Main Set

Perform 30 seconds of each exercise, then rest for 30 seconds, then move to the next exercise.

This will be a quick introduction to high-intensity interval training for your kids, while you will also benefit from a great aerobic and strength training workout.

You should demonstrate each move for your kids so they can see the proper form. While you want them to work hard during the intervals, emphasize that the quality of the exercise is more important than the quantity.

Push-Ups

You can have your kids start on their knees and show them how to bring their chest to the ground in a controlled manner before exploding back up. You can even show them some different push-up variations to try, like narrow or wide push-ups.

Jump Rope

Start with a standard jump rope with single hops on both feet. Once your kids have mastered this you can teach them some other fun versions, like single-leg or side-to-side jump rope.

Air Squats

Show your kids how to squat down until their quads are parallel to the ground. Start with basic squats and progress to jump squats.

Tricep Dips

You can have your kids sit on the ground with their knees bent, arms behind them, and fingers pointing forward. Have them straighten their arms so that their butts are slightly off the ground. Then demonstrate how to do a tricep dip by bending the elbows to lower their butt to the ground and then extending the arms to come back up. Or they can put their hands on the edge of a chair with their feet out in front to perform these dips.

Side to Side Hops

Instruct your kids to keep their legs together and knees slightly bent as they jump about 1-2 feet from right to left. They should swing their arms by their sides as they do this to keep their momentum going.

After completing these five exercises, tell your kids to rest for 1 minute. Then repeat 1-2 times.

This circuit can keep your kids moving for 10-15 minutes and is an awesome introduction to interval training that will boost cardiovascular and strength gains.

Just like with our “adult” workouts, you should also teach your kids to cool down after every session. Include dynamic and static stretches to keep their joints flexible and their bodies injury-free.

This is a fun workout that the whole family can enjoy right from your living room without extra equipment!

This strength workout for kids specifically focuses on building strength and coordination and needs no equipment!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Men 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on staying active over the holidays.

]]> https://www.fitfatherproject.com/staying-active-over-the-holidays/feed/ 0