Men of different ages have different sets of goals when it comes to working out. Men in early 20’s, workout to get that beach bod. But older people usually no longer care much about those stunning muscles.

They’re more focused on being functional, strong and healthy. It’s no longer about getting people’s attention because of you huge biceps. But more about playing with your kids or grandkids without aches and pains.

You’re here because you want to stay healthy and fit, but you’re finding it hard to choose what are the best exercises for your age, right? Well, you’re at the right place. Let us help you learn what are the best workouts that are safe and effective. Let’s find out just what’s perfect for your age.

Workout #1: High-Intensity Interval Training

The goal of this training is to effectively burn fats as soon as possible. Guys in 40 tend to be much busier than younger men and so they aim to lose that belly fat and increase their metabolism in the shortest time possible. This kind of workout is your best bet to reach this goal. It’s quick with visible results in less than 30 minutes per session.


  • Increases metabolic rate
  • Improves heart health

Examples of HIIT Workout

  • Low-intensity warm-up for 3 minutes
  • High intensity (Exertion level 9 or 10) for 30 seconds
  • Low intensity (Exertion level 4) for 30 seconds
  • Repeat this 20 times
  • Then cool down with a 3-minute low intensity routine

Workout #2: Full Body Strength Training

This workout aims to increase all-around strength and muscle size. Lean muscles start to deteriorate as we get older and the best way to stop this effect is to continuously train our muscles.


  • Increase lean muscle and build strength
  • Increases metabolism which will help in burning more fats
  • Maintains or increases muscle mass

Example of Full Body Strength Training workout:

  • Warm up: 5 minutes Rower, Skipping, Cross-trainer or similar
  • Legs: 3 x 10-12 Squats (with a barbell or holding dumbbells/kettle-bells)
  • Back: 3 x 10-12 Rows (with barbell or dumbbell)
  • Chest: 3 x 10-12 DB Chest Press (safer than a barbell for us older guys)
  • Shoulders: 3 x 10-12 DB shoulder press
  • Finisher: 2 x 12 reps DB Dead-lifts (keep your back upright and core tight)
  • Cooldown: 5 minutes Treadmill or similar

No access to weights? No worry! Try the example below:

  • Warm up: 5 minutes Rower, Skipping, Cross-trainer or similar
  • Legs: 3 x 45 seconds Jump Squats
  • Back: 3 x 10-12 Pull-ups (or Rows)
  • Chest: 3 x 15-25 Push-ups
  • Shoulders: 3 x 15-25 incline push-ups (feet elevated)
  • Cooldown: 5 minutes walk outside

Workout #2: Flexibility & Mobility

This last but definitely not the least workout would help you avoid injury and keep aches and pains at bay. To keep aching joints and painful muscles away, warming up and stretching should always be a part of your exercise. It’s strongly suggested that you don’t skip it or suffer pain, discomfort or worst injury during your workout.

We recommend to do the following before all your workouts:

  • 3-5 minutes of light cardio warm-up (skipping, jumping jack, biking, or rowing)
  • Foam rolling of parts of your body that feel tight (back, shoulders, legs).
  • 5-minutes of warm-up exercises for your shoulders, knees, and low-back.

Then finish your workouts with the below:

  • Do 5 minutes cool down on a treadmill or similar
  • Static stretches held for 30 secs, for each muscle group you just exercised.

Whatever your age is, staying fit and healthy is a must. All of us wants a longer, healthier and happier life. So keep moving!