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Reaching your 40s doesn’t mean slowing down—it’s a prime time to focus on getting stronger and feeling better. As a coach, I often see men in this age group neglect strength training or stick to outdated methods that don’t serve their current goals or lifestyle. However, building and maintaining muscle is crucial for looking fit and overall health, mobility, and longevity. So, I've rounded up seven of the best strength training tips for men over 40 to maximize your workout results.
Prioritizing compound movements over isolated ones can lead to more balanced muscle growth and improved functional strength, helping you perform better in workouts and daily activities. By strategically adding short intervals for cardio or using supersets, you can make each session as efficient and results-driven as possible. Superset for Efficiency: Pair exercises for opposing muscle groups, such as bench presses and rows or bicep curls and tricep extensions.
For men over 40, maintaining consistency while accommodating slower recovery rates is essential. A steady routine and a sustainable pace are better than sporadic, intense workouts. Progress may sometimes feel slower, but even small, incremental gains add up over months and years. Schedule Your Workouts: Treat your workouts like essential appointments. Set specific days and times each week and commit to them.
Eat Enough Protein: Protein is essential for muscle repair and growth. Aim for 1.0-1.2 grams of protein per pound of body weight daily, spread evenly across meals. Use Tempo Training: Slow down reps to increase time under tension, which activates more muscle fibers and supports growth. Work on Hip Mobility: Good hip mobility allows for safer, deeper squats and deadlifts. To stay limber, include stretches like hip flexor lunges or frog stretches.
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