As fitness needs differ between any two people, the range of abilities and endurance capabilities of men can be profoundly impacted by age. This doesn't necessarily mean that personal fitness is more difficult, but if you're a man over 40 it's imperative to adapt your activity.
Even seasoned marathon runners see changes in their pacing. As bodies age, stride lengths change and muscle power shifts.
For younger bodies, endurance training is the most important routine for training. When men get older, it's important to include strength training and increased protein consumption or supplements in order to match your change in needs.
To maintain the performance of your younger self, try these 5 exercises perfected for men in their 40s.
1. Bench and Shoulder Presses
Upper body strength training works to build muscles along the back and arms. It's important to keep our backs strong as we age. Bench pressing extends your shoulders. This is great training for pushing anything, swimming, rowing and so many other sports.
Every workout needs an extended shoulder exercise to keep the full upper back in line, so couple your bench presses with shoulder presses.
Shoulder presses challenge the body by relying on your core. Pushing something above your head builds strength.
2. Pledge Plank
Any personal fitness routine for men over 40 should include some form of a plank. This allows us to stabilize our body, working our core and glutes. A pledge plank will work to strengthen down the body.
Do several planks through the course of your workout. Extend the length of your planks over time.
Pushing your hands and feet down to the floor as a part of this exercise adds to the strength building capability of this routine. You should feel some tension, meaning your muscles are at work.
3. Lateral Lunge
A solid sandbag is a great addition to your routine. For lifting, curling, or stretching, adding a sandbag can add extra resistance important for building strength.
Put it over your shoulder during a lateral lunge to take the movement up through your back and torso. Make your foot active during this exercise. Engage it with a driving movement that brings you to the balanced position.
Squats make your torso upright and challenge your range of motion. Keep your back straight so that you get the most of this exercise.
The athleticism that you'll need for any kind of workout will benefit from a series of squats. Bringing this kind of strength building to your personal fitness workout will maintain your range of motion and add to your endurance.
5. Kneeling Arch
Men over 40 have trouble with their hamstrings and glutes. A kneeling arch with use of the sandbag can help avoid lower back pain and keep your hips in shape.
You might find your upper body has limited movement as you age. Adding kneeling arches to your workout will help correct any problems in these areas.
For added strength, drive your toes toward the floor.
Schedule Your Personal Fitness Regularly
A high percentage of people who set fitness goals give up on them soon after. Rome wasn't built in a day and neither will a maintainable routine.
Pay attention to your body as you follow your routine. Take breaks when necessary and follow our guide to recover from muscle fatigue.