Fitness Over 40: 5 Changes Men Should Make to their Exercise Routine
Key Takeaways
The way the body responds to exercise begins to change as we age.
Updating your workout is essential to counteract age-related changes that include declining energy, reduced muscle mass, increased belly fat, and less flexible joints.
It is recommended to work with a personal trainer who understands the needs of men over 40 and can tailor your fitness program.
The way the body responds to exercise begins to change as we age. After you hit your 40s, you may realize that your good old trusted workout routine isn’t delivering the same results. You may notice that your stubborn belly fat isn’t responding to your usual training routine anymore, or that there’s a drop in energy levels, or that it is getting extremely difficult to maintain muscle mass.
It might be time to adjust your workout routine.
Why do you need to adjust your workout?
Age isn’t just a number… It's a consideration.
As men grow older, they face certain challenges that include declining energy, a noticeable increase in belly fat, and reduced muscle mass. These changes are partly due to natural metabolic slowdowns and hormonal shifts, such as declining testosterone levels. Moreover, joints become less flexible, making high-impact exercises more challenging and increasing the risk of injury.
Updating your workout routine is important to counteract these changes, ensuring you remain fit, strong, and mentally sharp.
Regular exercise can help counteract the natural decline in muscle mass, boost metabolism, and improve mood and cognitive function. However, it is essential to consult a doctor before starting a new workout routine, especially if you have pre-existing medical conditions.
Workouts You Should Do
Below are specific workouts that cater to the needs of men over 40, focusing on flexibility, strength, and endurance.
1. Warm-Ups
Some warm up exercises include dynamic stretching, light cardio exercises, arm circles, and leg swings.
Warming up increases blood flow to your muscles, preparing your body for exercise and reducing the risk of injury. And yes, injuries are serious business. The older you are, the more you should avoid injuries as it is no longer as easy to bounce back or work through these. Recovery is also more difficult as you get older – and more important. As much as possible, inflict zero to minimal damage on your muscles and joints.
2. Exercises that Increase Flexibility and Mobility
Examples of exercises that increase flexibility and mobility are yoga, Pilates, and stretching routines that focus on hamstrings, hips, and lower back. Flexibility and mobility are vital as you age to maintain joint health and prevent injuries. These exercises also improve balance and posture and help you lift better, run faster, and get the most out of your workouts, in general.
Your mobility training will vary, depending on your age and movement pattern.
3. Resistance Training
Examples of strength training are bodyweight exercises (pushups, planks, squats, etc.), weight training (using dumbbells, medicine balls, sandbags, and barbells for bicep curls, deadlifts, squats, and more), resistance bands (these work similarly to weights but with some minor adjustments), yoga (power yoga can actually offer a form of bodyweight strength training). Strength training is crucial for preserving muscle mass and strength, which tend to decline with age. However, focus on medium intensity to reduce strain on joints and lower the risk of injury.
4. Medium Intensity Workouts
High-intensity workouts can be hard on aging joints and muscles, leading to injuries. Instead, opt for medium-intensity exercises that are easier on your body while still providing the same health-related benefits.
5. Isolation Exercises
Some examples of isolation exercises are bicep curls, tricep extensions, and leg curls. These isolation exercises target specific muscle groups, helping you build strength without overloading your joints. They’re useful for addressing muscle imbalances that may develop with age.
Unlike compound, multi-joint exercises such as squats and lunges, isolation exercises do not consume a lot of energy, which allows for faster recovery.
What exercises should you avoid?
It is wise to avoid exercises that put excessive strain on your body, particularly those that involve heavy lifting or high impact. These include:
High-impact cardio (such as running on hard surfaces)
Heavy lifting without proper form or professional supervision
Extreme HIIT (High-Intensity Interval Training) sessions
These exercises can increase the risk of injury and may not provide the same benefits they did in your younger years.
It is recommended to work with a certified personal trainer or fitness professional who understands the needs of men over 40. They can tailor a workout routine to your specific needs, ensuring that you’re performing exercises safely and effectively. This approach not only maximizes your results but also helps prevent injuries.
Take a Holistic Approach to Being Healthier
While exercise is a vital component of staying healthy after 40, it’s just one piece of the puzzle. Nutrition, sleep, stress management, and other lifestyle factors play equally important roles.
NOVI PT Plus combines expertise from doctors, and fitness trainers to create a personalized, holistic plan that helps you reach your health goals. Experienced personal trainers will design and guide you through effective workouts, ensuring proper form and technique. In addition, you will also get holistic guidance, ongoing remote support and progress tracking throughout the program.