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+

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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.

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.

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.

Doing exercises that work your quads will help you get an excellent overall physique.

It's always good to have your lower body in proportion to your upper body, and making sure you don't have chicken legs!

Also, building strength and endurance in your legs by altering rep ranges will help with many sports and physical activities.

Whether you enjoy skiing, cycling, running, or just walking, this exercise will have positive benefits.

In this tutorial and related video, I'll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

There are a couple of variations of this exercise, which I show you in the video. You can do them using kettlebells or dumbbells.

There are other variations that I don't touch on in this video, but there are other tutorials on our YouTube Channel for bodyweight squats, barbell back squats, and barbell front squats.

We have a full video tutorial below to show you the fine-form points of the exercise. Also, if you need something to print off and take to the gym, here's our step-by-step exercise walkthrough.

The Goblet Squat: A Step-By-Step Guide

• • Take a kettlebell or dumbbell and hold it in front of your chest.

• • Set your feet just past shoulder width apart.

• • Keeping your core tight and your torso upright, breathe in as you lower down as if you were sitting in a chair.

• • At the low point of the move, your head and torso should be upright, your butt pushed back, your legs at 90 degrees, and heels firmly planted on the ground.

• • Pause for 1 second at the bottom, then breathe out, and push through your heels back to an upright position.

Learn the proper technique for the goblet squat!

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 the goblet squat.

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.

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.

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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.

After all, variety is the spice of life! The more exercises you know, the easier you’ll find it to vary your fitness routine and keep yourself interested in exercising every day.

Flutter kicks are a great exercise to add near the end of a workout. They’ll build your abs and legs, and help your endurance.

The great thing is that they can burn as many calories as running for 15 minutes, yet they’ll take you just a fraction of that time!

Keep reading and learn more about the benefits of flutter kicks — and how to do them correctly.

Flutter Kicks: A Step-By-Step Guide

The flutter kick involves lying on your back and kicking your legs up and down in a scissor-like movement.

The aim is to work your lower abdominal muscles. They are also great for strengthening your hip flexors, and your middle and upper abs, quads, and glutes will benefit as well. This is a great exercise to help build your abs.

But if you do them near the end of your exercise routine, you’ll also find they are good at increasing your endurance.

The great thing about flutter kicks is that you burn between 20 and 120 calories in one session. That may not sound a lot, but it’s as many as you’ll burn running for 15 minutes at a medium pace!

How To Do Flutter Kicks

• • Lie down on an exercise mat with your legs together and extended in front of you.

• • Put your arms straight by your sides with the palms facing upwards.

• • Focus on tightening your abs as you lift both feet off the ground and start moving your legs up and down like scissors.

• • When the left is up, the right should be down but not touching the ground, and vice versa.

• • Do 15-20 reps each set and do a total of three sets.

• • Rest for 10 seconds between sets.

The key to working your abs and burning those calories is moving your legs up and down as fast as possible. But, the movement must remain fluid, and you maintain focus on your abs for the entire process.

You can also make this part of your HIIT training and do the flutter kicks for 30-60 seconds before taking a 30-second break and repeating.

Want to do flutter kicks properly? Avoid these common mistakes!

Benefits Of Flutter Kicks

Cardio Burn

The rapid movement of your legs will increase your heart rate. Anything that dramatically increases your heart rate counts as a cardio burn.

When performing cardio, your blood vessels expand and allow more oxygen and nutrients to be delivered to your muscles. This helps you work out for longer, harder, and burn more fat.

Toning Lower Body

As mentioned, this exercise targets the lower part of your body. As a result, you’ll have stronger legs, which are better capable of handling other exercise routines. You’ll also get a much better-looking lower half of your body!

Burns Fat

To burn fat, you need to be consuming fewer calories than your body needs to function. You can work out your exact maintenance calories here.

Regulating your food intake will help to lower your calorie count, but exercise will burn even more calories. In short, flutter kicks will help you to burn more fat.

Builds Abs

Everyone would love to have perfect abs, perhaps even a six-pack. Flutter kicks can help you to achieve these abs!

Of course, you need to burn off all the fat over your abs before you can see the beauty of your new six-pack. But flutter kicks are a great way to get there.

Better Posture

Because your back is flat on the ground and your legs are in the air, you’ll actually be improving your posture every time you do your flutter kicks. Make sure you keep your back flat, and your shoulders rolled back as you do the flutter kicks, and you’ll correct any poor posture due to slouching.

Of course, if you don’t pay attention to the detail of this exercise, your flutter kicks won’t help to improve your posture. Detail is everything!

Build Stronger Legs

You’re pumping your legs up and down in the air; it shouldn't be surprising that your legs will become stronger. In fact, this is one of the exercises swimmers do to help improve their speed and endurance in the water.

Of course, you need to build your strength slowly. Every time you do your flutter kicks, you will be creating tiny tears in your muscles. Allowing them to rest will ensure they grow stronger and bigger.

When you’re ready, you can even strap weights to your legs to make it more challenging!

Improves Flexibility

Flutter kicks help your muscles both burn fat and relax. This should help you to become more flexible.

You may not think this is something that is important to you, but you’ll appreciate the additional range of movement that occurs over time.

An important part of this is that lifting your legs a little actually stretches your lower back. This can help to reduce your back pain as you become more flexible and stronger.

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 flutter kicks.

RKC stands for Russian Kettlebell Challenge, which was invented by Soviet special forces trainer Pavel Tsatsouline, but there are no kettlebells involved in this workout.

The RKC plank is a challenging variation that demands sustained muscle tension. Unlike the regular plank, this exercise keeps you engaged throughout, making it more difficult but ultimately more effective.

The RKC plank is intended to work the underlying core muscles under increased loading rather than under prolonged hold. This increased loading helps to activate the smaller stabilizer muscles throughout your core, making it more effective than the standard plank.

Keep reading and learn more about the benefits of the RKC plank — and how to do it correctly.

RKC Plank: A Step-By-Step Guide

• • Step 1: Start in a plank position, up on your toes, body straight, resting on your elbows at 90 degrees.

• • Step 2: Push upwards with your upper back, pushing your shoulder blades away from the floor.

• • Step 3: Breathing out, squeeze your quads and glutes as hard as possible and hold.

• • Step 4: Hold the tense position for as long as you can as you continue normal breathing.

Check out this video tutorial to see the fine-form points of this exercise.

Benefits of the RKC Plank

Muscle Building

The RKC plank strengthens multiple muscle groups and improves functional strength. It will enhance your overall strength and provide better support for your trunk muscles.

Reduced Pain

Developing strong core muscles is important for preventing injuries during heavy lifts and can help alleviate lower back pain caused by weak abdominal muscles. By incorporating RKC planks into your workout routine, you can directly strengthen the muscles in your trunk, including the lower back.

Enhanced Hip Mechanics

Mastering hip extension and maintaining a proper pelvic tilt is vital for optimizing compound lifts and similar movements. The RKC plank effectively trains you to control your hip position, preventing excessive reliance on your lower back during extension.

Better Abs and Butt

In addition to a stronger core, you may also achieve a slimmer and more defined midsection. The RKC plank works the deep core muscles by training your muscles to stay tight. Not only that, but your glutes will also benefit as you engage and squeeze them.

RKC Plank Variations

As the RKC plank becomes easier for you, you can try these variations:

• Weighted
• Single-Leg
• Side
• Body Saw

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 the RKC plank.

In this article, we're going to walk you through some of the most efficient leg workouts for men. But we will also attempt to encourage you to work your legs more often!

The leg muscles are among the largest muscles in the body. Their size and strength are important for a variety of reasons, which is why it's so unfortunate they're so overlooked.

Believe it or not, leg workouts are one of your most powerful tools. A regular leg routine is one of the best things you can do to gain strength, burn more calories, and improve your fitness.

Keep reading to get started with some amazing leg workouts for men!

Got bad knees? Try these leg workouts!

Why Leg Workouts For Men Are So Important

If strong, sculpted legs are on your wish list, it's time to learn the most efficient leg workouts for men. But here's the kicker — leg workouts offer much more than strong legs.

Did you know that leg workouts play a crucial role in maintaining your nervous system? Research has revealed that the signals sent from your leg muscles to your brain are just as important as the signals your brain sends to your muscles, and reduced leg muscle mass can negatively impact your nervous system.

But wait, there's more! Leg workouts strengthen your legs, supercharge your core, and improve balance. Every leg strengthening exercise requires balancing and supporting your weight, making your core muscles work harder. This means you'll build leg muscle and enhance your overall stability.

Want to avoid embarrassing falls? Leg workouts are your secret weapon.

Think leg exercises can't get your heart pumping? Think again. Leg workouts count as cardio exercises, as your blood has to be pumped faster to your extremities. Burn calories and get your heart pumping with every leg exercise!

Your leg muscles are the largest muscle group in your entire body. So, when you engage in compound leg exercises that target multiple leg muscles, you're blasting calories like a pro. These workouts burn loads of calories during your sweat sessions and continue burning calories at rest. That's right — even when you're chilling on the couch, your leg muscles are working hard, torching those calories away. Talk about a win-win situation for your weight loss goals!

Are you suffering from lower back pain? No worries, leg workouts have got your back, literally. Leg exercises can reduce lower back pain and prevent injuries when done correctly. By strengthening your hamstrings, quads, hip flexors, and glutes, you'll enhance the support for your back and reduce the risk of injury. Finally, some relief for your achy back!

But hey, let's not forget the aesthetic benefits of leg workouts. Sculpted, well-defined legs catch the eye and boost your self-confidence. When you feel great about your appearance, amazing things start happening. You'll tackle challenges with newfound confidence, accomplishing things that once felt impossible. Your life will transform, all because you believe in yourself. That's the power of proper leg workouts for men!

Now, let's talk strategy. To optimize fat burning and muscle building, it's all about finding the right resistance level.

• For fat burning, go for low resistance with high reps (think bodyweight exercises for 15-20 reps). This will rev up your metabolism and trigger your body to burn that extra fat.
• For building muscle, choose high resistance with low reps (dumbbells for 6-8 reps). This intense approach pushes your muscles to their limits, encouraging growth and strength.
• To achieve the best of both worlds, mix it up! Alternate between compound leg exercises on different days to build lean muscle while torching fat.

Are you ready to unleash the power of leg workouts? Get ready to crush your goals and transform your physique. It's time to rock those leg exercises and unlock a life of strength, confidence, and undeniable appeal!

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+ »

Leg Workouts That Really Work!

They say talk is cheap. You’ve seen the benefits, but what you need is some exercises to get you started. Check out the following leg workouts for men and try the routines. It will quickly make a difference in your strength, stamina, and self-confidence!

The Wall Sit

• Stand approximately 1-2 feet from the wall, then slowly lower yourself into a seating position as though sitting on a chair.
• Your hands should remain by your side during this, and your back should rest against the wall.
• If it doesn't re-position your starting position, try again.
• Your legs should be bent at 90° with your feet flat on the floor.
• Hold for a count of 5, return to the starting position, and then repeat.

Squats

• Stand with your legs shoulder-width apart, and slowly lower yourself down by bending at the knees.
• You need to keep your back straight but at a 35°-45° angle forward; if you don’t, you’ll fall backward.
• Hold for a count of 5 and then repeat.
• To make these more challenging, add some dumbbells.
• Dumbbells are better than barbells, as you’ll need to maintain balance, forcing you to engage your core.

Dumbbell Lunge

• Start with your feet shoulder-width apart and a dumbbell in each hand.
• Move one leg forward, bending it 90° at the knee so your thigh is parallel with the floor.
• Your other leg goes behind you, bent with the knee nearly touching the floor.
• Hold for 2 seconds and then return to the starting position before repeating with the other leg; that’s one rep.
• You should use the dumbbell that fits your goals: lighter for fat burning and heavier for muscle building.

Deadlift

• The deadlift is a fantastic exercise that works nearly all the muscles in your body; the key is to get your form right.
• Place your barbell in front of your feet and stand with your feet shoulder-width apart.
• Bend your knees, keeping your back straight but angled forward.
• Grip the bar firmly; for safety, you should grip one hand facing inwards and the other with the palm outwards.
• Lift, pushing up through your legs until you are standing straight.
• Your arms remain straight, and the barbell will be approximately waist height.
• Hold for a moment, then lower back to the floor.

Calf Raises

• Stand on a step or the bottom stair in your house.
• The rear half of your foot should be off the stairs.
• Slowly push yourself upwards onto tiptoes and then back down.
• You may need to hold on to balance when you first do this.
• If you wish, you can go lower than your starting position and return to the start point.

Goblet Squat

• This is very similar to the standard squat.
• Your feet start wider apart than a standard squat, and you’ll need a kettlebell or dumbbell, which is held just below your head, in front of your chest, with both hands.
• Lower yourself down as you would a normal squat.
• Your elbows can briefly rest on your knees before you drive back up to the starting position.

Reverse Lunge

• This is very similar to the dumbbell lunge previously described.
• However, instead of driving your leg forward, you drive it backward, creating a 90° bend at the knee.
• The difference is that both legs will be at a 90-degree angle.
• Drive back through your front leg to bring yourself back into the starting position.
• The real benefit is that you’re less likely to go too far and overbalance, and you’re more closely mimicking daily activities, like walking and running.

Donkey Calf Raises

This is a step up from the standard calf raise. You’ll definitely feel the burn with this exercise. You can do donkey raises one of two ways:

• Get a volunteer to sit on your back, or
• Strap a weight to your waist with a belt so that the weight hangs below your stomach.

The first option is preferable if you have a willing partner. If not, you’ll be stuck with number two. You’ll need to stand on a step and complete the moves described in calf raises. The real difference is the extra weight. It doesn’t matter how good you are at standing calf raises; you’ll feel the burn.

Kickback

• It’s best to do this with a cable machine in the gym or a resistance band.
• Stand with your feet shoulder-width apart and something for your hands to rest on.
• Then attach the resistance band to one foot; the other end should be secured in front of you with no slack.
• Slowly lift your leg, so it is straight behind you; you’ll be fighting the resistance band to get it there.
• Hold for a count of 2 and then return to the floor.
• You can swap legs straight away or do your reps with one leg and then the other.

Glute Ham Raise

• This one will test your limits, but you’ll need a friend to help.
• You'll also need a bench in which you can lie flat, with your feet tucked into place, preventing them from moving as you exercise.
• If you don’t have a footplate, your friend will need to hold your feet in position.
• It’s worth noting that the more room you have between your knees and the footpad, the easier this exercise will be.
• Now squeeze your glutes, hamstrings, and abs, forcing your body to bend at the waist and move into an upright position. It’s hard but worth it.

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Choose the Right Workouts for Your Goals

The exact workout you choose will depend on what you are trying to achieve.

Here are some ideas to help you choose the right routine:

Hamstring Emphasis

• Squats – 3 sets of 8-10 reps with maximum weight possible
• Deadlifts – 4 sets of 8 reps with a 1-minute break between sets
• Glute Ham Raise – 3 sets of 8-10 reps or until failure

Target Your Glutes

• Dumbell squat – 4 sets of 8-10 reps with maximum weight possible
• Reverse Lunge – 3 sets of 10-12 reps without rest
• Kickback – 3 sets of 10-12 reps
• Deadlift – 4 of 8-10 reps; the last rep should be nearly impossible for you

Starting Out Workout

• Goblet squat – 4 sets of 10-12 reps with 1-minute rest between sets
• Calf Raises – 3 sets of 15 reps with a 60-second rest between sets
• Wall Sit – 3 sets of 10-12 reps
• Donkey Calf Raises – 2 sets of 8-10 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 & 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 leg workouts for men.

As a busy dad, it’s not always easy to fit in a workout.

As men get older, it becomes harder to shed those extra pounds. It is important to incorporate exercises to build lean muscle mass and increase metabolism. But you don’t need fad diets or fancy machines to lose weight and get into shape.

All you need is a pair of dumbbells and some open floor space.

In the process, you can turn your body into a fat-burning machine and get that ripped body you've always wanted.

Ready to get started? Watch the video below to learn how to do our full-body dumbbell workout!

Here's the Full Layout. Do This 2-3 Times a Week, and You Will See Results!

• • Superset Pairing 1:
  • • A1: Dumbbell Jump Squats 3 x 6-8
    • A2: Dumbbell Deadlifts 3 x 10-12

• • Superset Pairing 2:
  • • B1: Dumbbell Flat Bench 3 x 8-12
    • B2: Dumbbell Row 3 x 8-12

• • Superset Pairing 3:
  • • C1: Incline Dumbbell Bench: 3 x 8-12
    • C2: Rear Delt Flys 3 x 8 – 12

• • Superset Pairing 4:
  • • D1: Standing Shoulder Press 3 x 8-12
    • D2: Shrugs 3 x 15-20

• • Superset Pairing 5:
  • • E1: Standing Dumbbell Curl 3 x 8-12
    • E2: Lying Dumbbell Skulls 3 x 8 -12

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.

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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
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*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 dumbbell workout.

Adding the dumbbell French press to your workout routine will help you to increase muscle mass and, therefore, the size of your arms!

The main things to focus on when you do this exercise both relate to the position of your upper arm.

The first is to keep your elbows tight into your side, so they do not flare out.

The second is to make sure your upper arm stays at 90 degrees to your body and doesn’t drop back over your head.

This will take tension away from your triceps, so the squeeze will not be so good.

Learn how to do the dumbbell French press correctly and get HUGE triceps!

Dumbbell French Press: A Step-By-Step Guide

• • Start by lying on a bench, holding a dumbbell in each hand, with them resting on your chest.

• • Press the dumbbells straight up in front of you and squeeze the crap out of the handles.

• • Breathing in, slowly lower the dumbbells down, flexing at your elbow and keeping your elbows in tight. The dumbbells will stop just outside your ears.

• • Breathing out, press the dumbbells back up to the start position, flexing your triceps at the top and continuing to squeeze the dumbbells.

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.

They're perfect to include in an alternative cardio session or an abs routine.

Mountain climbers work quite a few secondary and tertiary muscles, like shoulders, quads, and forearms, while also working your obliques, underlying ab muscles (transverse abdominis), and cardiovascular system.

They are such a good overall exercise that they will help you in many sports, especially those that require explosive twisting power, such as golf, tennis, and baseball.

In this tutorial and related video, we'll show you the proper technique of the exercise so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

Learn exactly how to do mountain climbers and when and how to incorporate them into your workout.

Mountain Climbers: A Step-By-Step Guide

• • Set yourself into a press-up/plank position, with your hands just outside shoulder width apart and a straight line through your head, shoulders, hips, knees, and feet.

• • Hold your core tight, take a deep breath in, and start driving your knees up towards your chest, alternating legs, as you breathe normally.

• • Each time you drive your knee up, maintain a straight line through your body, and do not allow your butt to stick up or sag.

• • Each time you drive your knee up, your toe should remain around an inch from the floor. This will help avoid a jumping motion.

• • Set a stopwatch for 30-45 seconds and complete the exercise until your time is up. You can do these in sets, or include them in a circuit with other cardio exercises.

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 mountain climbers.

Using dumbbells or kettlebells to perform the shoulder press works the stabilizer muscles in your shoulders and upper arms, which helps with functional strength and helps to avoid injury.

It is preferable to use either dumbbells or kettlebells, rather than a barbell, as it gives you a broader flexibility of movement and is not so restrictive.

Restriction of movement is harsh on your shoulder joint and can lead to injury.

You should keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise to hold yourself in a strong position with your spine in neutral alignment.

Take a look at our video tutorial and step-by-step guide below, where I guide you through the exercise and outline the main technique points of how to do a perfect dumbbell shoulder press.

Learn more about the difference between the kettlebell and dumbbell shoulder press — and how to do them correctly.

Dumbbell Shoulder Press: A Step-By-Step Guide

• • Stand in a strong athletic stance, with the dumbbells/kettlebells at the side of your feet, making sure your feet are just past shoulder width apart, your back is in neutral alignment, and your core is tight.

• • Bending your knees, and keeping your back straight, lower down to pick up the dumbbells/kettlebells. Stand back upright and curl the bells up, then twist your hands so your palms face outward, and the bells rest on your shoulders.

• • Breathe in, then as you breathe out, press the bells straight up and squeeze them into the center, above your head.

• • Breathe in as you lower the bells back down to shoulder height.

• • Complete the prescribed number of reps, then bending your knees and keeping your back straight, lower the bells back to the floor.

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 kettlebell or dumbbell shoulder press.

There are fine form points you need to be aware of when doing burpees, and sometimes they are overlooked.

Burpees are one of those exercises you must have in your workout program, as they are hugely effective at burning a ton of calories, and they work almost every muscle in your body!

Burpees are made up of three basic exercises, which are the squat thrust, the plank, and the squat jump. Some variations also throw in a push-up too.

As you will see from the step-by-step guide below, you start in a plank position, do a squat thrust, explode up into a squat jump, then go back to the plank.

You can do these for a time limit or have a set number of reps to complete.

Check out this video tutorial to learn how to do burpees the right way.

How To Do Burpees: A Step-By-Step Guide

• • Set yourself into a push-up/plank position, holding your core strong, your back flat, and your hands under your shoulders.

• • Breathing in, jump your toes forward so they land between your hands.

• • Breathing out, explode upwards through your toes, and perform a squat jump, making sure to land lightly on your toes.

• • Place your hands back onto the floor and kick your legs back, so you move back to the start position, in a push-up/plank position.

• • Repeat steps 2-4 until you have completed reps for the full-time limit, or have completed the prescribed number of reps for your set.

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 burpees.

In essence, dumbbell lunges are almost the same as the standard lunge.

But dumbbell lunges add extra weight, which pushes your body harder, which results in muscle growth, size, and strength.

If you’re new to dumbbell lunges, then you must be aware that you are going to experience muscle soreness the next day. This is a sign that the dumbbell lunges are working.

But you shouldn't repeat them every day. Leave at least 48 hours between sessions.

The exact number of calories you’ll burn will depend on your current weight and body mass, but the average man should burn about 40 calories doing 3 sets of dumbbell lunges.

Dumbbell Lunges: A Step-By-Step Guide

• • Start by choosing 2 dumbbells of the same weight. You may need to experiment with which weight suits you best. You should be struggling to complete the last rep. If in doubt, start light and build up.

• • Stand straight with your feet at shoulder-width apart, your back straight but relaxed, and your arms hanging straight at each side. You’ll need a dumbbell in each hand and should grip them with your palm facing towards your leg.

• • Start with your right leg and take a big step forward. Bend your knee as you step so that your thigh is parallel to the ground.

• • Your rear leg should also be bent with its calf parallel to the ground. Your knee should not touch the ground or go as low as your toes; this will place excess stress on your knee joint.

• • Hold this position for a count of 3 before returning to the starting position.

• • Now, move the left leg forward and repeat the maneuver.

Check out this video tutorial to learn the fine-form points of dumbbell lunges.

Target Muscles Of Dumbbell Lunges

Dumbbell lunges are generally a lower body exercise. You’ll feel the burn in your glutes, hips, hamstrings, and quads.

Dumbbell lunges will also build strength in your calf muscles and abs. Even your lower back will be strengthened as it helps to keep you balanced throughout the movement.

The dumbbells are mainly used to increase the strain on the above muscles, although they will help to tone your arms and shoulders as you exercise.

Benefits Of Dumbbell Lunges

The most obvious benefit of any type of exercise is that you’ll be burning extra calories. Couple dumbbell lunges with this 24-minute workout, and you can burn several hundred calories each time.

If you've adjusted your diet to reduce your calorie intake, this will mean your body is burning fat in order to give you the energy you need.

Dumbbell lunges are one of the few exercises that isolate and work your glutes independently instead of relying on your hip flexors and spinal erectors.

That’s great if you’re trying to lose weight! But, there are other benefits to dumbbell lunges:

Balance

Because you are holding dumbbells, your body is being forced to retain its balance throughout the entire exercise. This improves balance. But, dumbbell lunges go a step further than balance.

They actually make you train one side of your body at a time, the side with the leg forward. This increases the effort needed to keep your balance and will dramatically improve your balance and even your coordination.

Flexibility

Taking a large step forward activates your hip flexors, helping to increase their range of movement and make you more flexible. Increasing flexibility can dramatically improve your life, especially if your job is largely sedentary.

Of course, you need to do more than just dumbbell lunges, but it’s a great starting point.

Lunges also mimic normal everyday activities like walking and climbing. For this reason, dumbbell lunges are known as functional exercises.

Stability

Because you’re working on the lower body, you’ll find that you have better balance and better stability. There is a difference.

Balance will help to prevent you from falling over. Stability comes from the strength in the lower part of your body and your core.

It will allow you to complete a variety of tasks, especially anything that involves your spine or pelvis. In short, your posture will improve, as will your ability to complete an array of physical tasks.

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 dumbbell lunges.

With dumbbell bicep curls, minor adjustments will make a big difference.

When you train your biceps to get bigger arms, dumbbell bicep curls are often a go-to exercise, and for good reason. The exercise itself is very straightforward, but it can be incredibly effective.

You need to make sure you get a peak contraction at the top of the movement and a pre-stretch at the bottom.

This makes the exercise much more effective, no matter what weight you are using. In fact, sometimes less is more.

In this tutorial and related video, we'll show you the proper technique of dumbbell bicep curls, so you can complete them with confidence and safety. Completing this exercise properly will mean the best results for you, while avoiding the potential of injury.

Dumbbell Bicep Curls: A Step-By-Step Guide

• • Step 1: Start by standing up in a good posture with a dumbbell in each hand, squeezing the handle of the dumbbell as hard as possible.

• • Step 2: Hinge forward very slightly at your hips and take a breath in.

• • Step 3: Breathing out, start to curl the dumbbell up, then about halfway up, twist (or supinate) your hand so your pinky finger twists towards your face.

• • Step 4: At the top of the movement, contract your bicep as much as possible, getting a good peak squeeze.

• • Step 5: Breathing in, lower your hand back to the start point, then repeat steps 3 and 4 for the other arm.

Check out this video tutorial to learn the fine-form points of dumbbell bicep curls.

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 bicep curls.

The dumbbell deadlift will improve your grip strength and increase the engagement of your lats, scapular, and your unilateral control much more effectively than the barbell deadlift.

There are actually two types of dumbbell deadlifts: the stiff leg and the classic. This tutorial will talk you through the right method of doing both of these variants.

The dumbbell deadlift is designed to strengthen your legs and your back. Specifically, you will feel your glutes working, along with your quads and hamstrings. The stiff-legged dumbbell deadlift will place more emphasis on your hamstrings.

To really ensure you're working your muscles as hard as possible, choose a heavy weight that you are comfortable with. You will not be able to lift as much with dumbbells as you can with a barbell. You should bear this in mind when choosing your weights.

You need plenty of room when undertaking the dumbbell deadlift; this means 3-4 feet of space all around you. But, since you're doing this exercise with dumbbells, you can do it virtually anywhere.

In this tutorial and related video, we'll show you the proper technique of the exercise, so you can complete it with confidence and safety. Completing the exercise properly will mean the best results for you, while avoiding the potential of injury.

Dumbbell Deadlift: A Step-By-Step Guide

• • Step 1: Spinal alignment is very important in this exercise. You need to start with your feet shoulder-width apart. You need to be relaxed and stand straight, not leaning forward or back, while your weight is evenly balanced.

• • Step 2: Bend down and position the dumbbells on each side of you. The grip should be in line with the middle of your foot. This will ensure the weight is distributed evenly through the center of your foot.

• • Step 3: You now need to assume the starting position. For this, grasp the dumbbells in each hand and lower your bottom to the floor while raising your chest. Your thighs should be parallel to the floor and your back angled upward.

• • Step 4: The weights will almost be coming off the floor at this point. Now you simply need to push down through your feet and move into a standing position. Your arms remain straight and will now be at your sides, just below your waist. Squeeze your glutes as you straighten and grip the weights tightly.

• • Step 5: Slowly lower your body back down to the starting position by bending your knees; the dumbbells should just touch the ground. Take a deep breath and push back up again.

• • Step 6: The stiff leg deadlift has a different starting position. The dumbbells need to be in front of your feet, one dumbbell over each foot. Your legs are only slightly bent for this starting position; your back should be flat and you should feel the tension in your hamstrings.

• • Step 7: Take a deep breath and slowly move into a standing position. Again, move slowly down but ensure your knees are bent just a little; your legs should be nearly straight; 15 or 20 degrees is perfect.

• • Step 8: Repeat steps 3-7 for the prescribed number of reps.

Check out this video tutorial to learn the fine-form points of the dumbbell deadlift.

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.

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*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 deadlift.