Strength Training for Men Over 40: Exercises to Maintain Muscle and Burn Fat
Why Strength Training is Crucial?For men over 40, strength training preserves lean muscle, boosts metabolism, enhances bone density, and supports hormonal health. Regular resistance workouts help burn fat, maintain vitality, and reduce age-related muscle and bone loss.
1. SquatsSquats build lower body strength, engage your core, and burn calories. Stand shoulder-width, bend knees while keeping chest upright, then rise. Start with bodyweight, progressing to dumbbells or barbells for stronger legs, glutes, and abs.
2. Push-UpsPush-ups strengthen chest, shoulders, triceps, and core with no equipment needed. Place hands shoulder-width apart, lower chest, then push up. Beginners can start with incline push-ups, gradually building strength for full-body upper power and stability.
3. Pull-Ups or Lat PulldownsPull-ups build back, biceps, and core strength. Grip the bar slightly wider than shoulders, pull up until your chin passes the bar, then lower slowly. Use assistance or bands if needed to gradually master this upper-body powerhouse.
4. Dumbbell Bench PressDumbbell bench presses strengthen chest, shoulders, triceps, and core. Lie on a bench, lower dumbbells slowly, then push up. Begin with light weights and increase gradually for safe, effective upper-body strength and stability.
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