Best exercise routine male 40s

For men in their 40s, a practical weekly routine combines resistance training, endurance work, and a high-intensity interval session, adjusted to fitness and recovery. 1

• Strength training — 2–3 days weekly: Train major muscle groups with compound movements such as squats, deadlifts, presses, rows, and pull-ups. A three-session split can cover legs, torso, and smaller muscle groups; choose a schedule you can recover from consistently. 2 3
• Working sets — 6–10 per muscle group weekly: This was described as a useful minimum range for maintaining muscle size, with appropriate resistance training also capable of building muscle after 40. 4
• Long steady endurance — once weekly: Aim for about 60–75 minutes at a pace where conversation is possible. Jogging, cycling, rowing, or swimming are options. 5
• HIIT — once weekly: Include brief, hard intervals that raise your heart rate substantially; choose a mode you can perform safely, such as a bike or rower, and avoid all-out efforts if you cannot maintain good form. 6 7
• Technique and injury prevention: If you are new to resistance training in your 40s, take time to learn to move well. Use controlled, safe technique, and let connective tissues adapt rather than immediately pushing heavy loads. 8 9

Space demanding sessions to support recovery, and shift workout days as needed to keep the weekly pattern sustainable. 10