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Once you reach your 40s, the focus on building and sustaining strength becomes essential for reasons beyond mere appearance. It now plays a crucial role in ensuring longevity, preventing injuries, and preserving muscle mass. With age, there is a natural decrease in testosterone levels, a slowing down of the recovery process, and a heightened significance of maintaining joint health. However, despite these changes, it is still possible to enhance muscle mass and strength; the key lies in adopting a smarter training approach.
The key to strength-building after 40 is focusing on compound movements, controlled reps, and mobility-enhancing exercises. These will allow you to gain strength, protect your joints, and maintain functional power for years to come. As a personal trainer, I’ve seen countless men in their 40s regain their peak strength by prioritizing the right exercises. If you’re serious about staying strong and resilient, this workout will challenge your muscles while keeping you injury-free.
This routine is designed to maximize full-body strength with a mix of resistance training and core stability work. You’ll target all major muscle groups, reinforcing functional strength that translates to everyday life, so you’re not just strong in the gym, but in everything you do.
The Workout
The Routine:
Perform this workout 3 times per week, allowing at least one rest day between sessions. Stick to 3–4 rounds of the following exercises with controlled, deliberate movements.
- Trap Bar Deadlift – 4 sets of 6 reps
- Ring or Suspension Rows – 4 sets of 8 reps
- Bulgarian Split Squats – 3 sets of 10 reps per leg
- Half-Kneeling Landmine Press – 3 sets of 8 reps per side
- Weighted Carries – 3 sets of 30 seconds
- Ab Wheel Rollouts – 3 sets of 10 reps
Rest for 60–90 seconds between sets.
Exercise Instructions
Trap Bar Deadlift
The deadlift is the ultimate strength-building movement, but the traditional version can put excessive strain on the lower back as you age. The trap bar variation allows for a more upright torso, reducing spinal stress while still building total-body power. It strengthens your posterior chain (glutes, hamstrings, and back) while also engaging your core.
How to Perform:
- Stand inside the trap bar with feet hip-width apart and grip the handles.
- Brace your core, push through your heels, and drive upward, keeping your chest tall.
- Lower the weight in a controlled motion, keeping tension in your muscles.
- Perform 4 sets of 6 reps.
Ring or Suspension Rows
Pull-ups are great, but ring or suspension rows offer a joint-friendly alternative that still builds upper-body strength. This movement strengthens your lats, traps, and biceps while improving shoulder stability and posture, which is key for men over 40.
How to Perform:
- Hold onto suspension rings or TRX straps with your body leaning back at an angle.
- Keep your body straight as you pull yourself toward the handles.
- Lower yourself slowly to maintain control.
- Perform 4 sets of 8 reps.
Bulgarian Split Squats
Single-leg strength becomes increasingly important as you age to prevent imbalances and maintain stability. Bulgarian split squats target your quads, hamstrings, and glutes while improving balance and mobility.
How to Perform:
- Stand in front of a bench and place one foot behind you on the bench.
- Lower yourself into a squat, keeping your front knee aligned with your toes.
- Drive through your front heel to return to standing.
- Perform 3 sets of 10 reps per leg.
Half-Kneeling Landmine Press
Overhead pressing can be tough on the shoulders after 40, but the landmine press provides a safer alternative. This exercise builds pressing strength while reinforcing core stability.
How to Perform:
- Kneel on one knee and hold a barbell in a landmine attachment.
- Press the bar up and forward while keeping your core braced.
- Lower the bar slowly and repeat.
- Perform 3 sets of 8 reps per side.
Weighted Carries
Grip strength, core stability, and endurance all play a role in functional strength. Weighted carries, whether with dumbbells, kettlebells, or a trap bar, reinforce full-body strength while improving posture and resilience.
How to Perform:
- Hold a heavy weight in each hand with your arms straight.
- Walk forward while keeping your shoulders back and core tight.
- Maintain an upright posture as you walk for 30 seconds.
- Perform 3 sets.
Ab Wheel Rollouts
Crunches won’t cut it if you want real core strength. The ab wheel rollout is one of the most effective exercises for strengthening the entire core while reducing lower back strain.
How to Perform:
- Kneel on the floor and hold the ab wheel with both hands.
- Slowly roll forward, keeping your abs engaged and back neutral.
- Pull back to the starting position using your core.
- Perform 3 sets of 10 reps.
And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
Tyler Read, BSc, CPT
