If you are over forty and looking for a well-balanced workout program to keep you strong, athletic, and functional, I can help you.
In this article, I shared the ultimate workout plan for males and females over 40 to improve and maintain strength, mass, mobility, and endurance.
This program involves performing three days of resistance training, two days of cardio, and one day of mobility exercises.
The combination of endurance, strength, and mobility training will make you strong, flexible, and functionally fit.1 Effectiveness of a Hybrid Exercise Program on the Physical Abilities of Frail Elderly and Explainable Artificial-Intelligence-Based Clinical Assistance – International Journal of Environmental Research and Public Health
Here’s how the weekly training schedule looks for men and women over forty:
- Day 1 – Chest, Arms, and Calves
- Day 2 – Cardio and Abs
- Day 3 – Back, Hamstrings, and Glutes
- Day 4 – Cardio and Abs
- Day 5 – Quads and Shoulder
- Day 6 – Mobility Exercises
- Day 7 – Recovery Day
Working out a little every day is an excellent way to stay fit, strong, and young. That’s why I’ve designed a six-day schedule.
However, you can take a day off whenever you feel exhausted or your muscles are not fully recovered and then restart from where you’ve left off.
Pairing this routine with a nutritious diet will take their fitness to the next level.
At the end of the article, I’ll provide a quick FAQ to solve any query regarding this training program.
The Best Workout Routine for Men and Women Over 40
| Split Type | Hybrid Split |
| Types of Workouts | Resistance, Aerobic, and Stretching |
| Program Goal | Keep you strong and functional |
| Sessions/week | Six times weekly |
| Duration/session | 30-45 minutes |
| Target Gender | Male and Female |
| Workout Level | Beginner to Intermediate |
| Suitable Age Group | 40-60 years |
As I always suggest, start your day with a quick warm-up session to increase body temperature and blood flow around your body. For people over 40, I recommend doing some dynamic warm-up exercises and aerobic movements before starting the workout below.
Before you start this routine, I recommend consulting a doctor who can assess your fitness and then help you make the decision on whether you should begin this program
Day 1 – Chest, Arms, and Calves
On your first day, you’ll train your chest, arms, and calves with resistance machines. This includes three sets of chest muscles, one set each for the biceps and triceps, and one set for the lower leg.
| Exercise | Sets | Reps |
|---|---|---|
| Seated Pec Deck Fly | 3 | 15 |
| Incline Machine Chest Press | 3 | 15 |
| High to Low Cable Chest Fly | 3 | 12 |
| Rope Press Down | 3 | 15 |
| Preacher Curl | 3 | 15 |
| Machine Calf Raises | 3 | 15 |
More exercise options for training in the coming weeks:
- Chest – Incline Dumbbell Bench Press, Upright Cable Fly, and Hammer Strength Chest Press
- Triceps – Overhead Triceps Extension, Kickback, and Bench Dips
- Biceps – Concentration Curl, Cable Curl, and Hammer Curl
Day 2 – Cardio and Abs
The second week of this workout program involves doing 30 minutes of cardio using the Treadmill, Stationary Bike, Elliptical Machine, and Rowing Machine.
I recommend doing these exercises at 50-60 percent of your maximum heart rate, but you can adjust the intensity according to your needs.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 10 minutes | 2-minute |
| Bicycle | 5 minutes | 1-minute |
| Elliptical Trainer | 5 minutes | 1-minute |
| Row Machine | 5 minutes | – |
| Forearm Plank | 30-sec x 2 | – |
Day 3 – Back, Hamstrings, and Glutes
On the third day, you’ll hit your back, ham, and glutes with some of the best muscle-building exercises.
| Exercise | Sets | Reps |
|---|---|---|
| Front Lat Pull-down | 2 | 15 |
| Close Grip Lat Pull-down | 2 | 15 |
| Seated Machine Row | 3 | 15 |
| Cable Face Pull | 3 | 10 |
| Machine Leg Curl | 4 | 15 |
| Dumbbell Frog Pump | 3 | 10 |
More exercise options for the third day of training:
- Back – Inverted Row, One-arm DB Row, Chest-Supported T Row, High Cable Row, etc.
- Hamstrings – Romanian Deadlift, Single-leg Hamstring Bridge, and Lying DB Leg Curl.
- Glutes – Cable Pull-through, Hip Bridge, Glute Kickback, and Hip Thrust.
Day 4 – Cardio and Abs
Again, on the fourth day, you’ll work on enhancing your cardiovascular fitness and shaping your physique.
| Exercise | Duration | Rest |
|---|---|---|
| Treadmill | 5 minutes | 2-minute |
| Bicycle | 5 minutes | 2-minute |
| Elliptical Trainer | 5 minutes | 1-minute |
| Burpees | 5 sets of 5 | 45-second |
| Kettlebell Swings | 3 sets of 20 | 1-minute |
| Side Plank | 30-sec x 4 | – |
Day 5 – Quads and Shoulder
On the fifth day, you’ll train your upper and lower body on the same day. First, you’ll focus on the intense part of the training, the quads workout, followed by the shoulder workouts.
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 2 | 15-20 |
| Machine Leg Press | 3 | 15-20 |
| Dumbbell Lunges | 3 | 10/leg |
| Overhead Press | 3 | 10-12 |
| Single-arm Lateral Raise | 3 | 10/side |
| Reverse Pec Deck Fly | 3 | 12-15 |
You can also use the following exercises in the subsequent weeks:
- Quadriceps – Dumbbell Squat, Landmine Squat, Step-up, and Reverse Lunges
- Shoulders – Alternating Front Raises, Bent-over Lateral Raises, Shrug, and Chest-Supported Rear Delt Row.
Day 6 – Mobility Exercises
On the last day, you’ll do some mobility work to ease your muscle soreness and improve balance and flexibility. I believe balance and flexibility are the main features of a functional body, so I’ve included them in this training program.
| Exercise | Activity |
|---|---|
| Cat-Cow | 5-sec cat and cow pose each x 5 times |
| World’s Greatest Stretch | 10-sec per side x 5 times |
| Lying Hip Rotation | 10 reps per side x 4 times |
| Downward Facing Dog | 10-second hold x 3 times |
| Upward Facing Dog | 10-second hold x 3 times |
| Extended Side Angle | 10-second per side x 3 times |
You can also include more mobility exercises in your arsenal to enhance your balance and flexibility.
Day 7 – Recovery
The seventh day will be a complete rest day. I also recommend taking a sauna or cold shower to ease muscle soreness and enhance recovery.
Download The Over-40 Weekly Workout Plan PDF
Save this routine and use it whenever you like.
Frequently Asked Questions (FAQs)
How Much Exercise is Enough for People Over 40?
A study has shown that training five days a week, including both aerobic and strengthening exercises, can enhance your overall fitness. Taylor D. (2014). Physical activity is medicine for older adults. Postgraduate medical journal, 90(1059), 26–32. https://doi.org/10.1136/postgradmedj-2012-131366 So, I recommend training at least 30 minutes a day, five to six times weekly instead of two hours in two days, and then skipping the other days.
Can You Gain Mass After 40?
Yes, several studies have shown that combining strength training with a high-protein diet can help build muscle mass even after the age of 40. However, it requires proper nutrition, recovery, consistent training, and evaluation of your physique. Plus, progress will also be slow, so have patience and focus on the process. Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs – Foods (Basel Switzerland), PubMed Central Article
Can You Use This Program for Weight Loss?
Yes, pairing this workout plan with a low-calorie diet will enhance your weight loss, build lean mass, elevate your cardiovascular fitness, and shape your physique over time. How can strength training build healthier bodies as we age? – National Institute of Aging
Besides these, if you need any help regarding this training program, send your questions through emails and social media, and I’ll help you out.
References
- 1Effectiveness of a Hybrid Exercise Program on the Physical Abilities of Frail Elderly and Explainable Artificial-Intelligence-Based Clinical Assistance – International Journal of Environmental Research and Public Health
