20 of the Best Exercises If You Are Over 40

Want to make sure you get the most out of your workouts? Here are the best exercises if you are over 40.

Let's face it. As we age things change. The way our bodies respond to what we eat and how we exercise isn't the same as when we were in our 20s.

This means that in order to stay fit and active, the way you exercise is going to have to change a bit too. You'll need to focus on specific exercises that take into account how your body changes as you grow older.

In this article, we'll cover the best exercises if you are over 40. We'll cover what you can do in and out of the gym plus workout tips so you can get the most out of your exercise routine.

The Best Exercises if You Are Over 40 - Weights

Here are the best exercises if you are over 40 using weights. For these exercises, you can either use free weights or weight machines at the gym.

Flat Bench Dumbbell Chest Presses

One of the best exercises if you are over 40 is the Flat Bench Dumbbell Chest Press. This exercise helps build and strengthen your chest muscles while providing excellent upper-body stability.

Directions:

1. Lie flat on your back on a bench with your feet planted on the floor.
2. Hold a pair of dumbbells and bring them up to shoulder height with your elbows bent.
3. Push the weights up and away from you, extending your arms fully at the top. Keep your palms facing toward your feet.
4. Slowly lower them down to the starting position and repeat.

Dumbbell Curls

Next on the list is Dumbbell Curls. This exercise is a great way to build strength and definition in your biceps and your arms.

Directions:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms forward.
2. Curl the weight up towards your shoulders, keeping your elbows close to your sides throughout the move.
3. Hold the contraction for a second before lowering the weights back down and repeat.

Variations

This exercise also has some good variations you can do:

• Standing 1-Arm Dumbbell Curls: work 1 arm at a time.
• Incline Bench Dumbbell Curls: perform this exercise lying down on an incline bench and curl the weight up towards your shoulders.
• 1-Arm Cable Curls: work 1 arm at a time using the cable machine for extra resistance.

Front Triceps Cable Push Downs

Another good exercise to do with weights is the Front Triceps Cable Push Down. This one targets your triceps and is an excellent way to build strength in those muscles.

Directions:

1. Attach a rope handle to the cable machine and grab it with both hands.
2. Keep your elbows tucked close to your sides, palms facing down and extend your arms to push the rope down.
3. Squeeze your triceps at the bottom and slowly return to starting position.

Variations

A variation of this exercise you can do is a 1-Arm Triceps Cable Push Down. Follow the same instructions, just do it with 1 arm at a time.

Lat Pulldowns

The Lat Pulldown is another great one to do if you are over 40. This exercise will help strengthen your back muscles while providing excellent upper-body stability.

Directions:

1. Sit at a lat pulldown machine and grab the bar with an overhand grip that is slightly wider than shoulder width.
2. Pull the bar down to your chest, engaging your lats, and squeeze at the bottom.
3. Slowly return to the starting position and repeat.

Seated Cable Rows

Another good exercise to do with weights is the Seated Cable Row. This one will help strengthen your back and entire upper body.

Directions:

1. Sit at a cable row machine with your feet planted firmly on the platform.
2. Grab the handle with both hands and row it towards your chest, keeping your back straight and engaging your lats throughout the move.
3. Hold the contraction at the top of your rep and slowly release back to starting position.

Dumbbell Lateral Raises

The Dumbbell Lateral Raise is also a great exercise to do if you are over 40. This one will help strengthen your shoulders, and it’s easy to do with just a pair of dumbbells.

Directions:

1. Stand with feet hip-width apart and grab a pair of dumbbells with an overhand grip.
2. Raise your arms out to the sides until they are shoulder height, keeping a slight bend in your elbows throughout the move.
3. Hold the contraction for a second before slowly returning to starting position.

Dumbbell Front Raises

Next on our list of the best exercises if you are over 40 is the Dumbbell Front Raise. This one will help build strength in the front of your shoulders.

Directions:

1. Stand with feet hip-width apart and grab a pair of dumbbells with an overhand grip.
2. Raise your arms up in front of you until they are shoulder height, keeping a slight bend in your elbows throughout the move.
3. Hold the contraction for a second before slowly returning to starting position.

Bent Over Dumbbell Rear Delt Raises

The Bent Over Dumbbell Rear Delt Raise is also a great exercise to do if you are over 40. This one will help build strength in your rear delts while engaging your core and lower back.

Directions:

1. Stand with feet hip-width apart and grab a pair of dumbbells with your palms facing behind you.
2. Bend your knees slightly and hinge forward at the hips until your torso is nearly parallel to the floor.
3. Raise your arms up toward the sky until they are shoulder height, keeping a slight bend in your elbows throughout the move.
4. Hold the contraction for a second before slowly returning to starting position.

Dumbbell Military Presses

The Dumbbell Military Press is also a great exercise if you are over 40. This one will help strengthen your shoulders, triceps, and upper body.

Directions:

1. Stand with feet hip-width apart and grab a pair of dumbbells with an overhand grip.
2. Raise the dumbbells up and out to the sides at about the same height as your head.
3. Next, press the dumbbells up until your arms are fully extended.
4. Hold the contraction for a second before slowly returning to starting position.

Weighted Back Extensions

The Weighted Back Extension is another great exercise to do if you are over 40 with weights. This one will help strengthen your lower back and core.

Directions:

1. Lie face down on a hyperextension bench with the pad at your waist.
2. Hold a weight close to your chest and brace your core.
3. Bend forward at the hips to get into a starting position. From the starting position, raise your torso up until it is parallel to the floor.
4. Hold the contraction for a second before slowly returning to starting position.
5. Be careful not to bend down too low and put too much strain on your lower back.

Back Squats

Back squats are a great exercise to do if you're over 40 because they help strengthen the glutes and thighs.

Directions:

1. Start by standing with feet slightly wider than shoulder-width apart.
2. Grab your dumbbells and hold them together at chest level.
3. Keeping your chest up, lower yourself down into a squat until your thighs make a 90-degree angle.
4. Then, drive through the heels and return to starting position.
5. Be sure to push your hips back as you squat and don't let your knees go past your toes.

Calf Raises

Calf Raises are a great exercise to target the calves and develop strength in your lower legs.

Directions:

1. Start by standing with feet shoulder-width apart and slightly bent at the knees.
2. Grip a dumbbell in each hand at your sides.
3. Rise up onto your toes, hold for a few seconds and then slowly return to starting position.

Walking Lunges

Walking lunges are a great exercise to do if you're over 40 because they help build balance and strength in the lower body.

Directions:

1. Start by standing with feet slightly wider than shoulder-width apart.
2. Grip a dumbbell in each hand at your sides.
3. Take a large step forward with one foot and drop your back knee towards the floor.
4. Then, drive through the heel of your front foot and return to starting position.
5. Alternate legs and do as many reps as desired.

Deadlifts

Last on the list of the best exercises if you are over 40 with weights is Deadlifts. Deadlifts are a great exercise that helps target the entire lower body and strengthen your glutes, back, hamstrings and core.

Directions:

1. Start by standing with feet shoulder-width apart and arms down at your sides.
2. Grip either a dumbbell in each hand or a barbell in both hands.
3. Bend your knees slightly and hinge forward from the hips while keeping your back straight.
4. Drive through the heels, keep your core engaged, and return to a standing position.

Variations

You could also try doing a Stiff Legged Deadlift. This variation requires you to keep your legs completely straight while doing the exercise.

The Best Exercises if You Are Over 40 - Bodyweight

If you're not at the gym you can still get a good workout using bodyweight exercises or resistance bands. Resistance bands are a great option as they can be easily adjusted to different levels of resistance and they are easy to carry with you when traveling or on the go.

Almost all the previous exercises that are done with weights can be done with bands as well. I recommend this set of resistance bands.

However, even without bands, there are some great exercises you can do to stay fit and strong. Here are the best exercises if you are over 40 using just body weight.

Pushups

Pushups are a classic bodyweight exercise that will help build strength in your chest, shoulders, and arms.

Directions:

1. Start in the plank position with hands slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the ground before pushing back up to starting position.

Variations

A good variation of pushups is decline pushups. To do these you will need to elevate your feet on a bench or step. This increases the difficulty and focuses more on the upper chest muscles.

Chair Dips

Chair dips are a great exercise to target your triceps and build strength in your arms.

Directions:

1. Start by sitting on the edge of a chair with your hands gripping the sides.
2. Lift yourself off the chair so that you’re balanced on your hands, keeping your legs straight or bent as needed.
3. Lower your hips until your arms make a 90-degree angle, then return to starting position.

Chin-ups

Chin-ups are another great exercise to do if you are over 40. This exercise builds strength in the upper body.

Directions:

1. Grip a chin-up bar with an overhand grip and hands slightly wider than shoulder-width apart.
2. Start by pulling yourself up until your chin is above the bar, and hold for one second before slowly returning to starting position.

Crunches

Crunches are a great way to target your core and build abdominal strength.

Directions:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place hands behind the head or across your chest.
3. Lift up your shoulders off the ground, using your abdominal muscles to crunch towards your knees.
4. Hold for a second before returning to starting position.

Leg Lifts

Leg Lifts are another great core exercise to do at home.

Directions:

1. Lie on your back with your arms outstretched at your sides and legs straight.
2. Lift both legs off the ground until they are at a 90-degree angle, and hold for 1 second before slowly returning to starting position.
3. Be sure to tighten your core and work to keep your lower back touching the floor.

Laying Side Touches to Your Heels

This exercise is a great way to target your obliques and build strength in the core.

Directions:

1. Lie on your back with your knees bent and your feet planted on the floor.
2. Engage your core and lift your head and shoulders off the mat.
3. Lean to the side and try to touch your heel with one hand.
4. Then lean over and try to touch your other heel with your other hand.
5. Keeping your head and shoulders lifted the entire time, alternate back and forth on each side until you've reached the desired number of reps.

Bodyweight Squats

Back squats are a great exercise to do if you're over 40 because they help strengthen the glutes and thighs.

Directions:

1. Start by standing with feet slightly wider than shoulder-width apart.
2. Keeping your chest up, lower yourself down into a squat until your thighs make a 90-degree angle.
3. Then, drive through the heels and return to starting position.
4. Be sure to push your hips back as you squat and don't let your knees go past your toes.

Variations

For an added challenge, hold a weight in front of your chest as you do the squats. This will increase the difficulty and help build more strength.

Bodyweight Calf Raises

Calf Raises are a great exercise to target the calves and develop strength in your lower legs.

Directions:

1. Start by standing with feet shoulder-width apart and slightly bent at the knees.
2. Hold on to a wall or stable object for balance if needed.
3. Rise up onto your toes, hold for a few seconds and then slowly return to starting position.

Variations

For an added challenge, hold a weight in each hand as you do the calf raises.

Bodyweight Walking Lunges

Walking lunges are a great exercise to do if you're over 40 because they help build balance and strength in the lower body.

Directions:

1. Start by standing with feet slightly wider than shoulder-width apart.
2. Take a large step forward with one foot and drop your back knee towards the floor.
3. Then, drive through the heel of your front foot and return to starting position.
4. Alternate legs and do as many reps as desired.

Variations

For an added challenge, hold a weight in each hand as you do the walking lunges.

Bodyweight Deadlifts

Last on the list of the best bodyweight exercises if you are over 40 is Deadlifts.

Deadlifts are a great exercise that helps target the entire lower body and strengthen your glutes, back, hamstrings and core.

Directions:

1. Start by standing with feet shoulder-width apart and arms down at your sides.
2. Bend your knees slightly and hinge forward from the hips while keeping your back straight.
3. Drive through the heels, keep your core engaged, and return to a standing position.

Variations

For an added challenge, hold dumbbells or a barbell during the deadlifts. You could also try doing a Stiff Legged Deadlift. This variation requires you to keep your legs completely straight while doing the exercise.

The Best Exercises if You Are Over 40 - Cardio

A good compliment for strength training is cardio. Here are some of the best types of cardio if you are over 40:

Swimming

A great exercise for the over-40 crowd is swimming. It's low-impact and great for toning and strengthening your core. It's also easy to customize your swimming routine to fit your individual needs.

Walking/Running

If you like to be outdoors, jogging or walking is another great way to get your heart rate up. Just make sure you have proper shoes so that your feet are supported and won't be prone to injury.

Elliptical

The elliptical is an excellent form of cardio that works both your upper and lower body. Best of all, it's low impact which makes it ideal for those who are over 40.

Hiking

Hiking is a great way to get some cardio and also enjoy the outdoors. You can tailor your hike to whatever level of intensity you need, so it's perfect for all fitness levels. Plus, it helps to clear your mind and reduce stress as well.

Cycling

Another great form of cardio is cycling. It's low impact, easy on the joints, and it's a great way to get your heart rate up in a short amount of time.

Rowing

Rowing is an excellent form of cardio if you are looking for something that will get your heart rate up and also work your upper body muscles. It's low impact, so it won't be too hard on the joints.

Stair climber

Stair climbers are a great way to get in some cardio. It's low impact, it works both your upper and lower body, and it gets your heart rate up quickly. It's also a great way to get some cardio in at the gym.

Workout Tips for People Over 40

Now that you know the best exercises if you are over 40, here are a few workout tips that will help you get the most out of your workout.

Don't skip the warm-up

First, make sure that you always warm up before doing any type of exercise. Warming up helps to prepare your body for movement and increases blood flow which reduces the risk of injury.

You should aim to warm up for at least 5 minutes before beginning any form of strenuous physical activity.

Focus on your form and technique

Also, be sure to focus on the form of your movements. Form is incredibly important when it comes to exercise and is key for long-term health and injury prevention.

If you are struggling with form, consider hiring a personal trainer who can help to ensure that you are doing exercises correctly.

Get enough sleep at night

Another good tip is to make sure you get enough rest. Recovery is key for building muscle, strength, and endurance.

Make sure to take rest days throughout the week so your body can properly recover and you can avoid overtraining.

Stretch regularly

Make sure to stretch regularly. Stretching helps to reduce muscle tension and improve your range of motion.

Aim to do some light stretching after each workout and also at least once a day on recovery days.

Incorporate strength training

It's also important to incorporate strength training into your routine. Some people get super focused on cardio but miss all the benefits of strength training.

Strength training can help to improve balance and coordination as well as reduce the risk of injury and osteoporosis. Aim for 2-3 days a week of strength training, focusing on different muscles each time.

Mix it up

Another good tip is to mix up your routine. Doing the same exercises all the time can lead to plateaus in results and can even cause injury due to overuse of a particular joint or muscle.

Try different types of workouts, including swimming, cycling, yoga, HIIT, and more. This will help to keep you motivated and ensure that you are working on different muscle groups.

Listen to your body

Something that is especially important is to listen to your body. Pay attention to your body's limits and be sure to listen to any aches or pains.

This is especially important if you are over 40 as the risk of injury increases with age.

Consider a personal trainer

Finally, consider working with a personal trainer to develop a safe and effective workout plan tailored to your needs.  A personal trainer can help to ensure that you are doing the exercises correctly and can advise on any modifications or adjustments if needed.

FAQs About the Best Exercises If You Are Over 40

Here are some frequently asked questions about the best exercises if you are over 40.

What is the best way to start exercising if I am over 40?

The best way to start exercising if you are over 40 is to begin slowly and gradually increase your intensity as you gain strength and confidence. Start with lightweight or bodyweight exercises,  such as walking, swimming, or yoga.

You can then progress to more challenging exercises such as strength training and HIIT workouts.

What exercises should you do in your 40s?

It's important for people over 40 to focus on exercises that help improve balance, coordination, flexibility, and strength. Be sure to include bodyweight exercises, strength training, yoga, and low-impact cardio such as walking or cycling.

Can you reshape your body after 40?

Yes, it is possible to reshape your body after 40. Combining strength training with a healthy diet can help you to lose fat and build muscle.

Additionally, aerobic exercises such as jogging or swimming can help to improve your cardiovascular health and assist in weight loss.

How often should a 40-year-old exercise?

It's recommended that adults aged 40-64 do moderate to vigorous intensity aerobic activity for at least 150 minutes per week. Additionally, strength training should be done 2-3 times a week for the best results.

How many hours a day should a 40-year-old exercise?

It’s important to not overdo it and listen to your body. Aim for 30-60 minutes of exercise per day, with one or two rest days a week.

This will ensure that you’re giving your body the opportunity to rest and recover and will prevent overtraining.

Conclusion

By following these tips and incorporating the best exercises if you are over 40 into your routine, you'll be able to stay fit and healthy for years to come. If you're looking to put all these exercises together in one workout, check out our Over 40 Workout Plans.

We have plans for both the gym and at-home workouts, so you can get strong and fit no matter where you like to work out. Best of all, they are designed to help you get the most out of your workouts while avoiding any potential injuries.

if you’re looking for something tailored specifically to your individual needs and goals, check out my custom weight training plans and custom meal plans.

If you’re looking for an extra dose of accountability, check out my 16-week virtual training plan, it has everything included.