5 Bodyweight Exercises Men Should Do To Stay Strong After 40
Essential Bodyweight Exercises for Men Over 40 for Strength, Mobility, and Overall Health
Push-Ups
Squats
Planks
Glute Bridges
Lunges
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Once a man crosses the age of 40, the body begins to change in ways that can’t be ignored. Muscle mass naturally declines, metabolism slows, joint stiffness increases, and recovery takes longer than it used to.
The solution isn’t extreme workouts or heavy weights — it’s consistency, smart training, and exercises that target mobility, strength, and stability.
Bodyweight exercises are perfect for men over 40 because they:
Strengthen muscles without stressing the joints
Improve balance and mobility
Reduce injury risk
Support heart health
Require no equipment
Here are five essential bodyweight exercises every man over 40 should include in his routine to stay strong, energized, and healthy.
1. Push-Ups — The Ultimate Upper-Body Strength Builder
Push-ups remain one of the most effective exercises for men at any age, but they become especially valuable after 40.
✔ Muscles worked:
Chest
Shoulders
Triceps
Core
Upper back
✔ Why push-ups are essential after 40:
Maintain upper-body muscle mass
Improve posture
Strengthen bones
Support shoulder stability
Keep metabolism active
✔ How to perform correctly:
Place hands slightly wider than shoulder-width
Keep your body in a straight line
Lower yourself slowly
Push up while engaging your core
✔ Tips for men over 40:
Start with incline push-ups if needed
Avoid flared elbows to protect shoulders
Aim for 3–4 sets of 10–15 reps
Push-ups also improve heart health and upper-body endurance — crucial for long-term fitness.
2. Squats — The Foundation of Lower Body Strength
Your legs carry you through life.
After 40, leg strength is directly linked to:
Mobility
Independence
Balance
Longevity
Squats strengthen the largest muscles in the body.
✔ Muscles worked:
Quadriceps
Hamstrings
Glutes
Core
✔ Why squats are vital:
Prevent lower-back pain
Improve hip mobility
Increase testosterone naturally
Boost overall calorie burn
Protect knee joints by strengthening surrounding muscles
✔ How to perform:
Stand with feet shoulder-width apart
Keep chest lifted
Push hips back
Lower until thighs are parallel to ground
Press through heels to stand
✔ Over-40 tips:
Keep movements controlled
Use a chair for support if necessary
Aim for 3 sets of 12–20 reps
Squats improve functional fitness — meaning your daily movement becomes easier and safer.
3. Planks — Build a Strong, Injury-Proof Core
A strong core becomes non-negotiable after 40.
Men often develop:
Lower-back pain
Weak abdominal muscles
Poor posture
Reduced balance
Planks fix all of these.
✔ Muscles worked:
Deep core muscles
Obliques
Lower back
Shoulders
✔ Why planks matter:
Protect the spine
Improve posture
Increase overall stability
Reduce risk of back injury
Strengthen the foundation for all other exercises
✔ How to perform:
Place elbows under shoulders
Keep body in a straight line
Engage the core
Hold without letting hips drop
✔ Over-40 goal:
Hold for 20–40 seconds
Gradually build to 60 seconds
A strong core improves balance, reduces pain, and boosts athletic performance.
4. Glute Bridges — Essential for Lower-Back Health
Sitting for long hours (common after 40) weakens the glutes, causing:
Lower-back pain
Poor posture
Tight hips
Weak hamstrings
Glute bridges activate and strengthen the muscles that protect your spine.
✔ Muscles worked:
Glutes
Hamstrings
Lower back
Core
✔ Why glute bridges are essential:
Reduce back pain
Improve hip mobility
Strengthen the posterior chain
Enhance walking and running performance
✔ How to perform:
Lie on your back with knees bent
Tighten your core
Lift hips until body forms a straight line
Squeeze glutes at the top
Lower slowly
✔ Recommended routine:
3 sets of 12–15 reps
A strong backside prevents injuries and improves everyday movement.
5. Lunges — Improve Balance, Coordination, and Leg Power
Balance becomes harder with age — lunges help maintain stability and strengthen each leg independently.
✔ Muscles worked:
Glutes
Quadriceps
Hamstrings
Calves
Core
✔ Why lunges matter:
Strengthen stabilizer muscles
Improve balance and coordination
Protect knee and hip joints
Increase flexibility
Support athletic performance
✔ How to perform:
Step forward into a wide stance
Lower until both knees reach 90 degrees
Keep your core engaged
Push back to standing
✔ Tips for men over 40:
Move slowly to protect knees
Use a wall or chair for support if needed
Perform 10–12 reps per leg
Lunges improve functional movement and reduce injury risk — especially as muscles naturally weaken with age.
🌟 Bonus: How Often Should Men Over 40 Do These Exercises?
For best results:
3–4 workouts per week
20–30 minutes each session
Combine strength + flexibility + light cardio
Rest at least 48 hours between intense sessions
Consistency is more important than intensity.