Workout plan for men over 40

Choosing your starting weightEmerging evidence

Warm up, then pick a weight you think you could lift about 10 to 12 times at most. Do the bottom of the rep range (for 8 to 12, do 8) and ask: how many more could I have done with good form? Two or three more: that is your weight. Five or more: go up one step next set. None or one: go down one step.

For bodyweight moves, choose the version (the easier or harder option on each move's page) where you reach the bottom of the rep range with 2 or 3 reps to spare.

In the first two weeks, stop each set with 3 or 4 reps to spare. Most people misjudge how many reps they have left by about one, and you are still learning the movements.

Sources 1, 2, 3

Progressing week to week: double progressionEmerging evidence

Each exercise has a rep range, such as 8 to 12. Keep the weight the same and add reps, set by set and session by session, while still stopping 1 to 3 reps short of failure.

When every set reaches the top of the range, add the smallest weight step you have (roughly 2 to 10%, smaller jumps for the upper body and small muscles) and go back to the bottom of the range. Adding reps and adding weight both work; this rule uses both.

With body weight, add reps, then slow the lowering, then move to the harder option. If a lift stalls for 2 or 3 sessions, hold the weight, check your sleep and food, and consider a lighter week.

Sources 4, 3, 1

How hard each set should feelStrong evidence

You do not need to train to failure. Stopping 2 or 3 reps short, often written as 2 to 3 reps in reserve (RIR), gives similar results for most people.

Big compound lifts stay at 2 to 3 reps in reserve; the last set of small isolation moves, such as raises and curls, can go to 0 to 2.

Sources 1, 5

Rest between setsEmerging evidence

Heavy compound lifts in sets of 5 to 8 (squat, deadlift, bench press, overhead press, chin-up): 2 to 3 minutes. Other compound lifts in sets of 8 to 12: about 90 seconds to 2 minutes. Isolation moves such as raises, curls, extensions and calf raises: 60 to 90 seconds.

For muscle growth, resting more than about a minute gives a small advantage, with no clear extra gain past about 90 seconds. For strength the evidence on rest is mixed: 1 to 2 minutes is enough for beginners, and trained lifters may do better with longer rests on heavy lifts.

Short on time? Pair two moves that do not compete, such as a press with a row or a leg move with a core move, and rest after the pair. Supersets like this roughly halve session time while keeping the sets.

Sources 6, 7, 1, 8

Lighter weeks (deloads)Mixed evidence

Not compulsory, especially for beginners. Take one every 6 to 8 weeks, or sooner if your performance drops for two sessions in a row and you feel run down or achy: same days, same exercises, about half the sets, and weights that feel easy (4 or more reps in reserve). Then restart at your previous weights.

Deloads are common practice: in a survey of competitive strength and physique athletes they lasted about a week, roughly every 5 to 6 weeks. Direct evidence is thin. In the one trial, a full week off mid-programme did not change muscle growth but slightly reduced strength gains, so a lighter week looks better than a week off if strength matters. Whether recreational lifters benefit has not been tested.

Sources 9, 10, 11

Warm-up and cool-downEmerging evidence

Warm up with 3 to 5 minutes of easy movement, the moves listed at the start of each session, then 1 or 2 lighter sets of the first lift. A short warm-up specific to the exercise is enough.

The cool-down is optional. Its stretches are there for comfort and flexibility; they do not add strength or muscle.

Source 8

Missed days, soreness and when to stop

Missed a session? Do the next one in the order rather than doubling up. Muscle soreness for a day or two after a new exercise is common and fades as you repeat it.

Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting. If a joint pain is sharp, gets worse during a set or lingers into the next day, swap to the move's easier option, and see a clinician if it persists.

WHO notes that people without contraindications generally do not need medical clearance before light or moderate activity. If you have a heart, lung or metabolic condition, are pregnant, or have osteoporosis with fractures, ask your clinician first.

Source 12

Muscle and strength decline with age, and training counters itStrong evidence

Sarcopenia, the loss of muscle with age, is now defined first by low muscle strength, and it can begin earlier in life than old age. Resistance training increases strength and muscle size in adults of all ages and is a key way to prevent and treat that loss.

Sources 13, 14, 1

Add some powerEmerging evidence

Lifting with a fast, intentional lifting phase (power training) improves physical function on top of standard strength training. Wednesday's kettlebell swings are the power option: crisp and fast, with good technique.

Source 1

Bone matters for men tooEmerging evidence

In the LIFTMOR-M trial, men with low bone density (average age 67) who did supervised heavy resistance plus impact training improved hip and spine bone density, lean mass and physical function.

Source 15

CardioStrong evidence

Aim for 150 minutes of moderate activity a week; it does not cost you muscle or maximal strength. One meta-analysis suggests men may see a small blunting of lower-body strength gains from combined training, so if leg strength is the priority, keep hard intervals away from leg days.

Sources 12, 16, 17

Do you need more rest after 40?

We found no good evidence that men over 40 need extra rest days. Use the lighter-week rules and adjust to how you feel.

When to check with a doctor

WHO notes that medical clearance is generally unnecessary for light to moderate activity if you have no contraindications. See a doctor before you start if you have heart, lung or metabolic disease, or symptoms such as chest pain or breathlessness on exertion.

Source 12