How to Create Lean Muscle Workout Program for Men Over 40 That Really Works
Lean muscle workout is important for men over 40. As men age, maintaining lean muscle mass becomes important. It’s the time, when you gain weight and losing it becomes almost impossible. Got to take care of everything — family, house, business. So why not try to create the body that no one around your age cannot have? That’s what I thought when I turned 40. Now look at me. I think, I can help you to lose weight and gain the physique you’ve been thinking about so far. Yes, I know that you’re busy and cannot spend a lot of time in the gym. That’s why I’ve got another think for you. Read about HIIT workouts for men, I have special program for you, and read it, you’ll understand what I mean.
In fact, building and preserving muscle mass improves strength and mobility. Also contribute to your health and well-being. If you’re a man over 40 looking to build lean muscle mass, then read this.
Top 5 Strategies for Lean Muscle Workout
As a man over 40, it’s crucial to adopt specific strategies to optimize your muscular gains. One important strategy is ensuring adequate recovery time between workouts. Unlike younger men, older individuals may need more time for muscles to repair and rebuild.
When it comes to recovery, there are a few key factors to consider, and here they are:
1. Sleep
If you struggle with weight loss, then you need more sleep. And there are some reasons I am saying this to you. Sleep plays a vital role in the muscle-building process. Aim for a consistent sleep schedule and focus on getting 7-9 hours of quality sleep each night. During sleep, your body releases growth hormone, which aids in muscle repair and growth.
Also Read: 5 Steps to Plan A Morning Ritual for Weight Loss2. Nutrition
Starting your day with the right breakfast is important. Maybe the right breakfast meal prep can boost your energy for the rest of that day. Besides to sleep, nutrition is another crucial aspect of recovery. Consuming a well-balanced diet that includes an adequate amount of protein is essential for muscle growth. Protein provides the building blocks necessary for repairing and building muscle tissue. Aim to consume around 0.8-1 gram of protein per pound of body weight per day.
Furthermore, incorporating rest days into your workout routine is essential. While it’s tempting to push yourself to the limit every day, that approach can lead to overtraining and injury. Instead, focus on quality workouts and allow your body ample time to recover. Rest days are not a sign of weakness but rather a strategic approach to optimizing muscular gains.
3. Make it Different
Another strategy to consider is varying your workout routine. As men age, their bodies become more resistant to the same exercises performed . By incorporating different exercises, you can challenge your muscles in new ways and stimulate further growth. Additionally, mixing up your routine helps prevent boredom and keeps you motivated to continue your fitness journey.
4. Keep it Right
Additionally, it’s important to prioritize proper form and technique during your workouts. As we age, our bodies may become more prone to injuries. By focusing on maintaining correct form and using appropriate weights, you can cut the risk of injury and ensure that you are targeting the intended muscle groups.
5. Hear What Your Body Says
Don’t forget to listen to your body. Pay attention to any signs of pain or discomfort during your workouts. Pushing through intense pain can lead to serious injuries and setbacks. It’s important to find the balance between pushing yourself and knowing when to take a step back to prevent further damage.
Essential Tips for Achieving Lean Muscle Mass After 40
Achieving lean muscle mass after 40 requires a well-rounded approach that encompasses both exercise and nutrition. One essential tip is to incorporate resistance training into your fitness routine. Strength training exercises, such as lifting weights or using resistance bands, can help stimulate muscle growth.
Resistance training not only helps build muscle mass but also improves bone density, reduces the risk of osteoporosis, and increases strength. It is recommended to perform resistance exercises at least two to three times a week, targeting different muscle groups each session. This way, you can ensure that your entire body is being worked out and that all major muscle groups are being targeted.
Also read: Extreme Weight Loss Workout for Men After 40
In addition to resistance training, cardiovascular exercise is also crucial for achieving lean muscle mass. Engaging in activities such as running, cycling, or swimming helps burn excess fat and improves cardiovascular health. It is recommended to perform cardiovascular exercises for at least 150 minutes per week, spread out over several days.
Another important aspect of achieving lean muscle mass after 40 is proper nutrition. It’s important to consume an adequate amount of protein. Protein is essential for repairing and building muscle tissue. Be sure to include lean sources of protein, such as chicken, fish, tofu, or legumes, in your diet.
Keep in mind, it’s important to consume a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats. These nutrients provide the necessary vitamins, minerals, and antioxidants that support muscle growth and overall health.
Top 5 Exercises to Include in Your Lean Muscle Workout Program
When it comes to lean muscle workout program, certain exercises are particularly beneficial for men over 40. I am doing these workouts myself either. Let me share with your my experience:
1. Do Squats
One effective exercise is the squat. Squats engage many muscle groups, including the quadriceps, hamstrings, and glutes, making them a fantastic compound exercise for building overall lower body strength.
Not only do squats help to build lean muscle mass, but they also have numerous other benefits. They can improve your balance and coordination, increase bone density, and even boost your metabolism. By incorporating squats into your workout routine, you can strengthen your lower body and improve your overall fitness.
2. Deadlifts are Important
Another excellent exercise for men over 40 is the deadlift. Deadlifts target the muscles in the lower back, hips, and hamstrings, helping to improve strength and stability. Like squats, deadlifts are a compound exercise that engages multiple muscle groups .
Performing deadlifts with proper form is crucial to prevent injury and maximize results. It’s important to maintain a neutral spine, engage your core muscles, and lift the weight using your legs and hips rather than relying on your back. Gradually increasing the weight over time will help you build lean muscle mass and improve your overall strength.
3. Don’t Skip Bench Press
When I go to the gym, the first thing I see is people waiting for bench press. Everyone does bench press, and you should include this exercise into your lean muscle workout program. That’s what I advise you. In fact, the bench press isn’t just a gym favorite; it’s a time-tested and proven exercise for building upper body strength and muscle mass. Its popularity is a testament to its effectiveness, and it’s a staple for a reason.
And I think, one of the great things about the bench press is that it allows for easy tracking of your progress. As you challenge yourself with increasing weights and reps, you’ll witness tangible gains in strength and muscle size over time.
4. Don’t Overlook Shoulder Press
Just as the bench press is a gym favorite for chest development, the shoulder press should not be overlooked in your lean muscle workout program. It’s a fundamental exercise that deserves a place in your routine. Shoulder presses, also known as overhead presses, are unparalleled when it comes to building well-rounded shoulders. They primarily target the deltoid muscles, helping you achieve that broad-shouldered, V-shaped upper body appearance.
Have you seen my shoulders? I’m almost 50, but they look awesome (that’s what people around me say at least). Do you know how I got them? Shoulder press. Strong shoulders are essential not only for aesthetics but also for everyday functionality. Whether you’re lifting objects overhead, reaching for items on high shelves, or participating in sports that involve throwing, or simply you hug your kid. The strength gained from shoulder presses can greatly enhance your performance and reduce the risk of shoulder injuries.
5. Lunges for Leg Strength
When it comes to building leg strength and enhancing lower body muscle development, lunges are a fundamental exercise that should not be missing in your lean muscle workout program. Let me show you what I think about this exercise and why you should add it to your program.
Lunges are incredibly effective for targeting the major leg muscles, including the quadriceps, hamstrings, and glutes. Whether you choose forward, reverse, or lateral lunges, these variations provide a comprehensive leg workout, helping you achieve well-defined and powerful lower limbs. I’ve been doing them since I was 12.
At this point, you need to start doing them with your own body weight, and then increase the iron. Incorporating lunges into your lean muscle workout program will not only help you develop stronger and more defined legs but also increase your overall lower body strength and functional fitness.
6. Strong Back Will Make it Easy
If you don’t have a strong back, all the exercises above won’t go well for you. This is what I understood. Rows are a fundamental exercise that should have a prominent place in your lean muscle workout program, especially if you’re aiming for a strong and balanced physique. Yeah, you can’t just have strong legs and think that’s enough.
Rows, whether performed with a barbell, dumbbells, or a machine, are effective at targeting the muscles of your upper back. These exercises primarily engage the latissimus dorsi (lats), rhomboids, and the lower and middle trapezius muscles, helping you build a well-developed and powerful back. The muscles targeted by rows are crucial for maintaining good posture. Strengthening your upper back and shoulder muscles can help counteract the effects of prolonged sitting and poor posture, which are common in modern life.
But What Are The Benefits for You?
After all, you may still ask what are the benefits of this workout . Strength training offers numerous benefits for men over 40. One significant advantage is increased bone density, which helps prevent age-related bone loss and reduces the risk of osteoporosis. As men age, their bones naturally become more brittle, making them more susceptible to fractures. By engaging in regular strength training exercises, such as weightlifting or resistance training, men can stimulate the production of new bone tissue, leading to stronger and healthier bones.
I reckon, strength training can enhance joint stability and flexibility, improving overall mobility and reducing the likelihood of injuries. As men age, their joints tend to become stiffer and less flexible, making everyday movements more challenging. Strength training exercises that target the major muscle groups can help improve joint flexibility and range of motion, making activities like bending, reaching, and twisting easier and more comfortable.
Also read: How to Lose 20 lbs in a Month
In addition to physical benefits, strength training also has a positive impact on mental health. Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. These endorphins can elevate mood and reduce symptoms of depression and anxiety. Regular strength training can contribute to improved mental well-being, helping men over 40 feel more positive, energized, and mentally resilient.
Furthermore, strength training can help men maintain a healthy weight and body composition. As men age, their metabolism naturally slows down, making it easier to gain weight and harder to lose it. Strength training exercises, particularly those that involve resistance or weight-bearing movements, can help boost metabolism and increase muscle mass. This, in turn, can lead to a higher calorie burn even at rest, making weight management more manageable for men over 40.
Ready to Start Your Own Lean Muscle Workout Program?
Yes, I know this sound hard to you, but don’t worry you’ll get used to the program you create. In fact, you can easily adjust your exercises as you keep training . Changes are important. Here is what I suggest you to start with:
1. Squats: 4 sets of 8-12 reps
2. Deadlift: 4 sets of 8-12 reps.
3. Bench Press: 4 sets of 8-10 reps.
4. Shoulder Press: 4 sets of 10-12 reps.
5. Rows: 3 sets of 8-10 reps.
6. Lungs: 3 sets of 10-12 reps.
These are the fundamental exercises for you to create lean muscle mass for your body. These exercises lay the foundation for your lean muscle workout program. It’s important to remember that consistency is key. Over time, as you commit to your training regimen and make it a part of your lifestyle, it will become more manageable, and you’ll witness remarkable transformations in your physique and overall health.
And remember, as you progress, consider tweaking and adjusting your program to keep your workouts fresh and challenging. Add up some weight and try it to feel your progress. Incorporating variations and increasing resistance will help you continue making gains and reaching new milestones in your fitness journey.
I specialize in fat loss, body composition, and conditioning and have over 20 years of experience as a coach in the health and fitness industry. No gimmicks and fads, just results based on science and thousands of hours of experience. And I think, I can help you create the perfect program based on your body metrics.
You deserve high-level support, which is why I’m willing to hop on a quick, 15-min Body Diagnostics Call with you. On this call, we’ll evaluate the EXACT cause of your weight plateau, and I will give you a very specific, personalised plan for you to implement straight away to help you lose weight and recover or optimise your sexual performance as well. After this call, you, for sure, will have a perfectly tailored lean muscle workout program in your hands.
