Best Exercises After 40: Strength & Cardio Workouts for Men and Women
Why Exercise Becomes More Important After 40
As we get older, health naturally becomes more of a priority. We may start to notice changes within our bodies that weren’t there in your 20s and 30s; from decreased energy levels to new aches and pains. After 40, exercise becomes less about aesthetics and more about maintaining health, preventing disease, and staying independent as we age.
For women, midlife may also bring menopause-related changes that affect bone health, body composition, sleep, mood, and overall well-being. For men, age-related changes can coincide with muscle loss, changes in cardiovascular risk, and erectile dysfunction.
The good news? You do not need to stop training because you're getting older. You may simply need to train differently. Exercise can be a powerful way to manage and even reverse these challenges.
Best Exercises for Women Over 40
Exercise is a vital tool for women particularly, who are more prone to osteoporosis, which is exacerbated during menopause. Consistent exercise of at least 120 minutes per week reduces symptoms like hot flashes, mood swings and weight gain.
If you are a beginner and lifting weights seems daunting, walking is a GREAT way to begin your fitness journey! Other low-impact and joint friendly ways to perform cardiovascular exercise are the recumbent bike, elliptical and row machine. Cardio does not and should not exacerbate any joint pain. Find what works best for you!
Strength Training for Women Over 40
Strength training in particular is critical for women with bone density issues. It also is the best way to increase muscle mass, which steadily declines after our 40s. The number one cause of broken bones in elderly is from a decline in musculoskeletal strength.
Strength training increases coordination and balance to decrease the chance of falling, as well as increases muscle and bone strength for durability and not break if we do fall.
Here are some excellent foundational movements that you can do as a beginner:
Squats and Deadlifts
These compound movements target your whole body and are the best bang for your buck! However, more importantly, it builds our strength for basic life functions, such as easily sitting and standing up, to picking up items from the ground. As we age, these two functions become harder if we do not train and practice them continually.
Push-ups and Plank Variations
These exercises build upper body and core strength, which are crucial for daily activities and posture. Don’t let the word push-up scare you! You can easily elevate the surface for your hands (such as a sturdy table) to make the movement pattern trainable for you!
Shoulder Presses and Raises
Getting your hands overhead is an ability we tend to lose as we become more sedentary throughout the aging process. Bad habits, such as hunching over also reinforce losing the ability to raise our hands high. As we lose the range of motion of our shoulder joints, we also decrease the circulation of blood, oxygen etc.
Lunges and Step-ups
These are the top exercises to improve balance to prevent falling! They build lower body strength and help tremendously with coordination.
Pro tip: Bodyweight, especially as a beginner, will still induce muscular strength and size! It is still strength training if you do not use traditional weights. Another option is to use resistance bands as a way to introduce resistance as well as to engage your targeted muscle group better. Most importantly, form is the most important factor in performing any exercise. You should always be engaging your core and move as much as your joints allow with minimal pain.
Best Exercises for Men Over 40
For men, your 40s can be a good time to become more intentional about maintaining muscle, cardiovascular fitness, mobility, and overall health.
Rather than chasing the workouts you did in your 20s, build a program around the qualities you want to maintain: strength, cardio, mobility, coordination, and recovery.
Strength Training After 40
For men, hitting their 40s often brings challenges like reduced testosterone levels, muscle loss, and higher risks of cardiovascular disease. A structured exercise routine can address these concerns:
Weightlifting and Resistance Training
Focus on compound movements like bench presses, deadlifts, squats, and rows. These compound movements should be done at the beginning of each workout, when you have the most power – you will be able to lift more, heavier and have the ability to maintain good form with such taxing exercises.
After, you should sequence specific body parts –i.e. Shoulder presses, lunges, lat pulldowns, etc.– or any secondary focus of the day. Lastly, should be isolation work for any body part you want to see the most growth. Aim for 3–4 sessions per week with progressive overload with either weights, sets or reps.
Cardio Workouts After 40
Cardiovascular exercise supports heart health, endurance, and overall physical capacity. Good options include:
Brisk walking
Cycling
Swimming
Rowing
Jogging
Hiking
Intervals or HIIT, when appropriate for your fitness level
For general health, aim toward the adult guideline of 150 minutes of moderate-intensity aerobic activity per week, or the vigorous-intensity equivalent. You can divide that time across the week rather than completing it all in long sessions.
If you're currently inactive, start where you are. You don't have to go from zero to five workouts a week overnight. That’ll likely cause burnout after a month or two. And what we’re trying to build is longevity.
Mobility and Flexibility After 40
Strength without mobility can leave you strong in a limited range. That's why your program should also include movement that maintains or improves your range of motion.
Stretching, foam rolling, calisthenics or yoga improve range of motion, reduce stiffness, and prevent injuries.
Remember that motion is lotion, and if you don’t use it (the range of motion and mobility of joints), then you lose it.
Best exercises for erectile dysfunction
Exercise can improve circulation, reduce stress, and promote hormonal balance, all of which can alleviate erectile dysfunction.
Kegel Exercises:
Pelvic-floor exercises can be useful for some men by strengthening the pelvic floor muscles, improving blood flow and sexual performance.
Aerobic Workouts:
Activities like jogging, swimming, and cycling improve cardiovascular health and reduce risk factors for ED, such as obesity and hypertension.
Research, including a 2023 systematic review and meta-analysis of randomized controlled trials, found that regular aerobic exercise improved erectile-function scores compared with non-exercising controls.
Resistance Training:
Weightlifting can increase muscle mass, circulation and overall health . It also boosts testosterone levels, which may directly improve sexual function, as well as build muscle mass and boost metabolism to aid in losing weight.
What Should Your Exercise Routine Look Like After 40?
You don't need a complicated program.
A well-rounded weekly routine can include:
Cardio: Brisk walking, cycling, swimming, rowing, or another activity you enjoy.
Strength: Squats, hinges/deadlifts, pushes, pulls, lunges, carries, and core exercises.
Mobility: Movement through the ranges of motion you want to maintain.
Balance and coordination: Single-leg work, step-ups, controlled movement, and other exercises appropriate for your ability.
The current adult activity guidelines call for at least 150 minutes of moderate aerobic activity per week plus muscle-strengthening activity on at least 2 days per week. More activity can provide additional health benefits, but your starting point should reflect your current fitness and health status.
If you have a chronic health condition, significant joint pain, cardiovascular concerns, or you've been inactive and want to begin vigorous exercise, speak with your healthcare professional about what type and amount of exercise is appropriate for you.
How Personalized Training Can Help You After 40
At Drip Training, we understand the unique challenges people over 40 face in maintaining their health. Whether you’re dealing with hormonal changes, weight gain, or joint pain, our personalized fitness programs are designed to meet your needs.
Tailored Plans | Every workout is customized to target your goals, whether it’s improving strength, reducing symptoms of menopause, or overcoming erectile dysfunction.
Expert Guidance | Coach Dee uses evidence-based methods to help clients achieve results safely and effectively.
Wholistic Approach | From strength training to mindfulness techniques, we address both physical and mental aspects of health.
Investing in your fitness at 40+ isn’t just about looking good—it’s about feeling good, preventing disease, and living life to the fullest.
The best time to start is now
Turning 40 isn’t the end—it’s the beginning of a new chapter where health takes center stage. Whether you’re a man or woman, strength training, aerobic exercise, and mindful movement can transform your life, reducing the risk of age-related health issues and boosting your overall well-being. Drip Training is here to support you every step of the way. Start today and redefine what it means to age gracefully!
About the Author:
COACH DEE | Certified Strength & Conditioning Specialist, CSCS, ACE—CPT
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience and generational knowledge of food as medicine to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
