If you’re over 40, it’s time to stop training like you’re still in your 20s.
That doesn’t mean you’re weak, broken, or past your prime, but it does mean your body has different needs now. As we age, recovery slows down, joints take more wear and tear, and the margin for error gets smaller.
Chasing soreness, sweat-soaked shirts, and big arms might feel productive, but those goals don’t do much for your long-term health. Instead of focusing on vanity, your workouts should now prioritize longevity, independence, and resilience.
Most people are used to body-part splits like chest day, leg day, or arm day. While these workouts can work for beginners, they eventually stop serving you as you get older. After 40, the focus needs to shift from training muscles in isolation to training how your body actually moves.
If you want to stay active in your 60s, 70s, and beyond, your workouts should emphasize:
- Joint mobility
- Full-body strength
- Balance and coordination
- Core stability
When these are trained together, you build what I like to call a bulletproof body one that lets you move well, stay independent, and continue doing the things you enjoy.
How to Work Out in Your 40s (The Right Way)
Every workout should start by preparing your body to move well. That means beginning with core stability and mobility before jumping into strength work.
For most people, this looks like:
- 2–3 sets per exercise
- Mobility exercises: 4–6 controlled reps
- Core exercises: 6–10 reps or timed holds
Start With Core Stability
Core training should come first because it helps stabilize your spine and improves how force transfers through your body.
Examples include:
- Dead bugs
- Glute bridges
- Planks
- Carries
- Pallof presses
- Side planks
- Chops and lifts
A strong core sets the foundation for safer, stronger movement.
Then Address Mobility
Lower-Body Mobility
These drills focus on the hips and ankles two areas that commonly limit movement and cause pain as we age.
- 90–90 hip rotations
- Adductor rocks
- Hip prying
- Hip CARs
- Banded leg raises
Upper-Body Mobility
These movements improve thoracic spine and shoulder mobility, which are critical for posture, pressing, pulling, and daily life.
- Open books
- Shoulder CARs
- Cat-cows
- Floor slides
- Leg-extended rotations
Once you’ve completed this phase, you’ll feel warmer, looser, and mentally prepared for strength training.
Train Movements, Not Muscles
Functional strength training focuses on movement patterns, not individual muscles. These patterns reflect how we move in real life and help build usable strength.
Here are the main patterns your workouts should include:
Hinge
Bending at the hips while emphasizing the glutes and hamstrings.
- Kettlebell deadlifts
- Kettlebell swings
- Dumbbell RDLs
- Glute bridges
- Single-leg RDLs
- Slams
Push
Pressing the arms forward or overhead while maintaining stability.
- Push-ups
- Kettlebell presses
- Dumbbell bench press
- Dumbbell shoulder press
- Single-arm bench press
- TRX chest press
Squat
Bending at the knees while building leg and hip strength.
- Kettlebell goblet squats
- Dumbbell step-ups
- Split squats
- Reverse lunges
- TRX squats
Pull
Pulling the arms toward the body to strengthen the back and improve posture.
- TRX rows
- Single-arm kettlebell rows
- Banded rows
- 3-point dumbbell rows
- Lat pulldowns
- Bent-over rows
Sample Workout for Adults Over 40
Here’s how everything fits together into a simple, effective workout:
A1. Core: Kettlebell Dead Bugs — 2–3 × 6–8/side
A2. Lower Mobility: 90–90 Heel Taps — 2–3 × 6/side
A3. Upper Mobility: Open Books — 2–3 × 6/side
B1. Hinge: Kettlebell Swings — 3–4 × 10–12
B2. Push: Push-Ups — 3–4 × 8–10
B3. Squat: Kettlebell Goblet Squats — 3–4 × 10
B4. Pull: Single-Arm Kettlebell Rows — 3–4 × 8–10/side
This approach builds strength, mobility, and confidence without beating your body up.
If you want to see some of these exercises and how I coach them head over to my YouTube channel for full videos.
https://www.youtube.com/@MYMBWellness
Need Help Getting Started?
If you’re over 40 and want help building a workout plan that improves strength, reduces pain, and supports long-term health, I’d love to help.
Email me today to schedule a FREE consultation, and let’s create a plan that works with your body—not against it.