The Best Workout Programs for People 40 and Over

Working out in your 40s looks a lot different than working out in your 20s did. You can’t go to the gym and do the same exercises and expect the results you used to get.

This is because your muscles and metabolism respond differently than they used it. This shouldn’t discourage you, however. On the contrary, it should encourage you to try new workout programs!

Here are the best workout programs for you as you age.

Safety First

First and foremost, you need to find a workout program that will be safe for you to do. Talk with your doctor before you start searching for personal trainers near me.

We also can’t stress this enough: always make sure you’re working with certified personal trainers who work with people like you. Not all trainers work with you the same way, so you need to find one specializing in your age group.

They are the best equipped at providing you with a safe and effective workout.

Commit To A Plan

The best workout program is going to be a consistent program. No matter which schedule you choose, you need to make a plan and commit to it.

We have put together a few plans to get started, but you should work with a trainer to maximize results and have the safest environment possible.

7-Minute Workout Program

A seven-minute workout program has been shown to have great results for endurance and weight loss. It uses high-intensity interval training (HIIT) throughout twelve exercises for thirty seconds each, with ten seconds of rest between.

To start, you should only stick to one cycle, but as you continue to increase in strength and endurance, you can cycle through two to three times.

Here’s what this program looks like:

30 Seconds: Jumping jacks

10 Seconds: Rest

30 Seconds: Wall sit

10 Seconds: Rest

30 Seconds: Push-up

10 Seconds: Rest

30 Seconds: Abdominal crunches

10 Seconds: Rest

30 Seconds: Step up onto chair

10 Seconds: Rest

30 Seconds: Bodyweight squat

10 Seconds: Rest

30 Seconds: Tricep dip on chair

10 Seconds: Rest

30 Seconds: Plank

10 Seconds: Rest

30 Seconds: High knees running in place

10 Seconds: Rest

30 Seconds: Lunge

10 Seconds: Rest

30 Seconds: Push-up and rotate

10 Seconds: Rest

30 Seconds: Side plank

This routine is so effective because it works all of your major muscles and gets your heart pumping. It’s also quick, and you can do it anywhere, even in your office. Since it requires no equipment, you don’t have an excuse not to try it today!

If you’re just starting with exercise again, make sure to take a day off in between to let your muscles rest. 

Growing Stronger

Made specifically for older adults, the growing stronger workout program is ideal for those looking to include some equipment in their workout. Of course, you can use your body weight for these, but adding a dumbbell will make it harder and more intense.

For these, you perform the action, hold it for a count, and then repeat it. You’ll do each of the exercises for ten repetitions. There are three parts to the growing stronger exercise program that add on to the previous one. 

These are just examples inside the program; to fully perform it, reach out to us!

Weeks 1 – 2

Squat With Chair – Squat down, hold it for two to four seconds, then slowly stand up. Do two sets of ten.

Wall Push-up – Put your hands against the wall, bend until the elbow reaches 90 degrees, hold for two to four seconds, and then push off. Do two sets of ten.

Toes Stand – Using the wall to steady yourself, lift up on your tip-toes, hold for two to four seconds, then gently lower yourself down. Do two sets of ten.

Weeks 3 – 6

Bicep Curls – with your arms at your side, bend at the elbow all the way up, hold for two to four seconds, then release. Do two sets of ten.

Step-Up Stairs – Stand at your stairs, or any step, and step up to at least the first step, then slowly step back down. Make sure to switch the foot you’re starting with so both sides are worked. Do two sets of ten.

Overhead Dumbbell Press – Using a Dumbbell (or someone easy to hold on to with a little bit of weight), bend your elbows and put your hands next to your shoulders, and push up, holding for a few seconds before bringing your arms down. Do two sets of ten.

Weeks 7+

Knee Extensions – Sitting in a chair, with your back straight and legs at a 90-degree angle, lift your leg at the knee and hold it in the air for two to four seconds. Bring it down and repeat. Do two sets of ten.

Knee Curl – Using the back of the chair to steady yourself while standing, bend your knee and lift your leg up behind you until it’s at a 90-degree angle, holding for two to four seconds before releasing. Do two sets of ten.

Pelvic Tilt – Lay on the floor on your back with your hands at your side, and lift your pelvis towards the sky, and hold for two to four seconds before gently lowering yourself down. Do two sets of ten.

Choose The Best Workout Programs Today

At the end of the day, the best workout programs as you age will be ones you can do and ones you will continuously do. Try starting slow and add more each day you exercise, and you’ll begin to see results.

Of course, the best and safest way to achieve measurable results is by working with a personal trainer. If you’re in the Troy, MI, area, we urge you to contact us here at Peak Physique today. We’ve helped numerous people just like you reach their fitness goals, and we’re excited to help you, too!