Staying fit is a lifelong journey, and weightlifting is key to looking great in your 40s, 50s, and beyond. Weight training isn’t just for the young—it’s beneficial for everyone. Men in their 40s should focus on resistance training with free weights and bodyweight exercises. Here are eight essential exercises for men over 40 that I recommend to all my clients. To build strength, maintain muscle mass, and stay healthy, add these exercises to your routine. Do three sets of eight to 12 reps for each, resting for 90 seconds between sets. Aim to complete the workout at least twice a week or integrate these exercises into your overall fitness plan.

1. Squats

Squats are crucial for maintaining leg strength, balance, and mobility. They also promote bone health and work the quadriceps, hamstrings, glutes, lower back, and core muscles.

To perform a squat: Stand with your feet shoulder-width apart, gripping a barbell at shoulder level. Lower yourself by bending at the knees and hips, keeping your chest up. Push through your feet to return to the starting position. Repeat for the target reps.

2. Lunges

Lunges boost lower-body strength, flexibility, balance, and coordination. They target the quadriceps, hamstrings, glutes, and calf muscles.

To do a lunge: Stand with your feet hip-width apart. Step forward with one leg and lower your body, keeping your torso upright. Ensure your front knee aligns with your ankle. Push through the front foot to return to the start. Switch legs and repeat.

3. Planks

Planks are excellent for core stability and overall strength. They work the abdominals, obliques, lower back, shoulders, and chest.

To perform a plank: Start in a forearm plank position with elbows under shoulders. Engage your core, maintaining a straight line from head to heels. Hold the position, focusing on your breath. Repeat for the target time.

4. Deadlifts

Deadlifts enhance overall strength, especially in the back and legs. They target the glutes, hamstrings, lower back, traps, and forearms.

To do a deadlift: Stand with your feet shoulder-width apart and a barbell in front of you. Bend at the hips and knees to grasp the barbell. Lift it by straightening your hips and knees, keeping your back straight. Lower it back to the ground with control. Repeat for the target reps.

5. Pull-ups

Pull-ups are fantastic for upper-body strength, working the back, biceps, and shoulders.

To perform a pull-up: Grip a bar with hands wider than shoulder-width. Hang with your arms fully extended. Pull yourself up by retracting your shoulder blades. Lower yourself with control. Repeat for the target reps.

6. Dumbbell Shoulder Presses

This exercise targets the shoulders, triceps, and upper chest, crucial for maintaining shoulder health and strength.

To do a shoulder press: Sit on a bench with back support, holding dumbbells at shoulder height. Press them overhead, pause, then lower to the start. Repeat for the target reps.

7. Barbell Rows

Barbell rows strengthen the back and biceps and improve posture. They target the latissimus dorsi, rhomboids, traps, and biceps.

To perform a barbell row: Stand over a barbell with feet hip-width apart. Bend at the hips and knees, gripping the bar with an overhand grip. Pull the bar toward your lower rib cage, retracting your shoulder blades. Lower it with control. Repeat for the target reps.

8. Glute Bridges

Glute bridges are great for lower back and hip health. They work the glutes, hamstrings, and lower back.

To do a glute bridge: Lie on your back with knees bent and feet flat on the floor. Push through your feet to lift your hips, engaging your abs. Hold at the top, squeeze the glutes, then lower with control. Repeat for the target reps.Last Words: Incorporate these exercises into your weekly routine to stay fit and strong well into your 40s and beyond.