Weight training for men over 40 can be highly beneficial for maintaining muscle mass, improving bone density, and boosting overall health. Here are some key points to consider:

1. Focus on Compound Movements Incorporate exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and rows. These exercises are efficient and effective for building strength and muscle mass1.

2. Prioritise Recovery As you age, recovery becomes more important. Ensure you get adequate rest between workouts and consider incorporating active recovery activities like yoga or light cardio2.

3. Warm Up and Stretch A proper warm-up and stretching routine can help prevent injuries. Dynamic stretches before workouts and static stretches afterward can improve flexibility and reduce muscle stiffness3.

4. Adjust Intensity and Volume You might not be able to lift as heavy as you did in your 20s, but you can still make significant gains. Focus on medium-weight, medium-rep exercises with large ranges of motion4.

5. Include Variety Incorporate different types of exercises and equipment, such as kettlebells, resistance bands, and bodyweight exercises, to keep your workouts interesting and well-rounded5.

6. Listen to Your Body Pay attention to any aches and pains. It’s important to modify exercises or take breaks when needed to avoid overtraining and injuries6.

Sample Workout Plan Here’s a simple three-day split routine to get you started:

Monday: Upper Body
Bench Press: 3 sets of 8-10 reps
Bent Over Rows: 3 sets of 8-10 reps
Shoulder Press: 3 sets of 8-10 reps
Bicep Curls: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 12-15 reps

Wednesday: Lower Body
Squats: 3 sets of 8-10 reps
Deadlifts: 3 sets of 8-10 reps
Lunges: 3 sets of 12-15 reps per leg
Calf Raises: 3 sets of 15-20 reps

Friday: Full Body
Pull-Ups: 3 sets of 8-10 reps
Push-Ups: 3 sets of 12-15 reps
Kettlebell Swings: 3 sets of 15-20 reps
Planks: 3 sets of 1-minute holds

Would you like a personalised training program?