5 Proven Exercise Routines for Weight Loss in Men Over 40

As men age, their bodies naturally undergo significant changes in metabolism, muscle mass and hormone production. After 40, these shifts can make it harder to stay lean and maintain fitness. Metabolism tends to slow down, leading to increased fat storage, while muscle mass decreases if not actively maintained through strength training. While these changes are inevitable, they need not be limiting. We’ve compiled five effective weight loss workouts for men over 40 to seamlessly integrate into their exercise routines.

By following a well-structured exercise routine, men can effectively combat the effects of aging, increase their metabolism, improve body composition and maintain vitality. Incorporates strength training, cardiovascular training and functional movements. These types of workouts not only help with weight loss, but also support overall health by promoting better joint function, balance, and flexibility.

Tailoring your exercise routine to meet your body’s specific needs at this stage in life is critical to long-term success and injury prevention. Whether you want to lose weight, improve energy levels or maintain physical strength, these workouts can make a significant difference.

Consistency is the cornerstone of any successful exercise plan, especially for men over 40 looking to improve their physique. The five weight loss workouts for men described here target multiple areas of exercise, ensuring a balanced approach that improves strength, cardiovascular health, and fat loss.

By incorporating these weight loss workouts into your weekly schedule, you can build a more resilient body, improve endurance, and maintain an active lifestyle. Over time, these exercises will help you shed excess fat, increase muscle definition, and boost your confidence in and out of the gym.

The training:

What you need: dumbbells, resistance bands, kettlebells and an optional treadmill or bike for cardio

Rest: 30 to 60 seconds between sets and exercises

Workout #1: Full Body Strength Circuit

Strength training is important for men over 40 because it helps preserve muscle mass, which naturally declines with age. A full-body workout will engage multiple muscle groups, increasing calorie burn while building muscle.

This workout is designed to be performed on a circuit, meaning you’ll move from one exercise to the next with minimal rest.

1. Squat to Press

This compound movement works the quads, glutes, shoulders and core, making it an effective fat-burning exercise.

Here’s how to do it:

1. Stand with your feet shoulder-width apart, holding dumbbells at shoulder height.
2. Lower into a squat by bending your knees and pushing your hips back.
3. As you stand back up, press the dumbbells overhead.
4. Lower the dumbbells back to your shoulders and repeat.
5. Do 3 sets of 12 reps.

2. Curved rows

Bent-over rows target the upper back and biceps while engaging the core for stability.

Here’s how to do it:

1. Stand with a slight bend in the knees, holding a dumbbell in each hand.
2. Move forward at your hips, keeping your back straight.
3. Pull the dumbbells toward your hips and squeeze your shoulder blades together.
4. Lower the weights again and repeat.
5. Perform 3 sets of 10 reps.

3. Push-ups

Pushups are a great bodyweight exercise that works your chest, shoulders and triceps while engaging your core for balance.

Here’s how to do it:

1. Start in a high plank position with your hands slightly wider than shoulder width apart.
2. Lower your chest toward the floor by bending your elbows.
3. Press back up to the starting position and repeat.
4. Do 3 sets of 15 reps.

4. Kettlebell Swings

Kettlebell swings are a dynamic movement that targets the hamstrings, glutes and core while providing a cardio boost.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and hold a kettlebell with both hands.
2. Hinge at your hips and swing the kettlebell between your legs.
3. Drive your hips forward to swing the kettlebell up to shoulder height.
4. Let the kettlebell swing down between your legs and repeat.
5. Perform 3 sets of 15 reps.

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Workout #2: HIIT (High Intensity Interval Training)

HIIT training is great for men over 40 who want to burn fat fast. These short, intense bursts of activity raise your heart rate and help you burn more calories in a shorter period of time. This workout alternates between high-intensity exercises and short rest periods to maximize fat burning.

1. Jumping jacks

A simple but effective cardio workout for the whole body that quickly gets your heart rate up.

Here’s how to do it:

1. Stand with your feet together and your arms at your sides.
2. Jump your feet out while raising your arms above your head.
3. Jump back to the starting position and repeat.
4. Perform 4 sets in 30 seconds.

2. Mountain climbers

Mountain climbers work the core, shoulders and legs while increasing cardiovascular endurance.

Here’s how to do it:

1. Start in a high plank position, hands under shoulders and body in a straight line.
2. Quickly drive one knee to the chest and then switch legs in a running motion.
3. Continue alternating as quickly as possible.
4. Perform 4 sets in 30 seconds.

3. Burpees

Burpees are a full-body movement that combines strength and cardio for maximum fat burning.6254a4d1642c605c54bf1cab17d50f1e

Here’s how to do it:

1. Stand with your feet shoulder width apart.
2. Squat down and place your hands on the floor and jump your feet back into a plank.
3. Perform a push-up, then jump your feet back toward your hands.
4. Jump up explosively, extend your arms overhead and repeat.
5. Perform 4 sets of 10 reps.

4. High knees

High knees are a quick cardio exercise that strengthens the lower body and improves flexibility.

Here’s how to do it:

1. Stand tall and switch quickly, driving your knees to your chest.
2. Move as fast as you can, pumping your arms for balance.
3. Perform 4 sets in 30 seconds.

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Workout #3: Core Strength Routine

As men age, core strength becomes increasingly important for stability, posture and overall mobility. A strong core supports all movements, helps prevent injury and is critical to maintaining functional fitness.

This workout targets the muscles of the abdomen, obliques and lower back to improve core strength and definition.

1. Plank

The plank is a basic core exercise that builds stability and endurance in the abdomen and lower back.

Here’s how to do it:

1. Start in a low plank position, resting on your forearms and toes.
2. Keep your body in a straight line from head to heels and engage your core.
3. Hold this position without letting your hips drop.
4. Complete 3 sets in 45 seconds.

2. Russian Twists

Russian twists work the obliques and help improve rotational strength in the core.

Here’s how to do it:

1. Sit on the floor with your knees bent and your feet slightly off the ground.
2. Hold a dumbbell or medicine ball in both hands and lean back slightly.
3. Twist your torso to the right, bringing your weight toward the floor, then rotate to the left.
4. Perform 3 sets of 20 twists (10 on each side).

3. Bicycle Crunches

Bicycle crunches target the abs and obliques, improving core strength and muscle tone.

Here’s how to do it:

1. Lie on your back with your hands behind your head and your legs lifted.
2. Bring one knee toward your chest while twisting your torso to bring the opposite elbow toward that knee.
3. Switch sides in a stomping motion.
4. Perform 3 sets of 20 reps.

4. Leg raises

Leg raises strengthen the lower abdominal muscles, which are often harder to target.

Here’s how to do it:

1. Lie on your back with your legs extended and hands under your lower back for support.
2. Lift your legs towards the ceiling, keeping them straight.
3. Slowly lower your legs back down without letting them touch the floor.
4. Do 3 sets of 12 reps.

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Workout #4: Upper Body Strength Training

Maintaining upper body strength is essential for men over 40 to prevent muscle loss, improve posture and increase overall functionality. This upper body workout focuses on building strength in the chest, back, shoulders and arms, helping to tone muscles while promoting fat loss.

1. Dumbbell Bench Press

The bench press targets the chest, shoulders and triceps, building upper body strength and size.

Here’s how to do it:

1. Lie flat on a bench and hold a dumbbell in each hand at chest height.
2. Press the dumbbells straight up until your arms are fully extended.
3. Lower the dumbbells back to the starting position and repeat.
4. Do 3 sets of 10 reps.

2. Dumbbell rows

Dumbbell rows strengthen the upper back and biceps while improving posture and balance.

Here’s how to do it:

1. Stand with a dumbbell in one hand, with your opposite knee and hand resting on a bench.
2. Bring the dumbbell to your hip and squeeze your shoulder blade together.
3. Lower the dumbbell back down and repeat on the other side.
4. Perform 3 sets of 10 reps on each side.

3. Shoulder press

Shoulder press builds strength and stability in shoulders and upper arms.

Here’s how to do it:

1. Stand or sit with a dumbbell in each hand, elbows bent at 90 degrees at shoulder height.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to the starting position.
4. Perform 3 sets of 12 reps.

4. Tricep dips

Tricep dips target the triceps and help improve upper arm strength and tone.

Here’s how to do it:

1. Sit on the edge of a bench or chair with your hands on the edge.
2. Lower your body by bending your elbows until they form a 90-degree angle.
3. Press back up to the starting position.
4. Perform 3 sets of 12 reps.

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Workout #5: Cardio

Cardiovascular health is critical to weight loss and overall wellness, especially for men over 40. This cardio workout can be done on a treadmill, stationary bike or outdoors and is designed to burn calories and improve heart health.

1. Warming up

1. Start with a 5-minute brisk walk or light jog to get your body moving and increase circulation.

2. Sprint intervals

1. Sprint at full speed for 30 seconds.
2. Follow this with 90 seconds of walking or slow jogging.
3. Repeat for 8 to 10 rounds.

3. Cooling down

1. Finish with a 5-minute walk or slow jog to gradually lower your heart rate.