Best exercise routine male 40s

For men in their 40s, a balanced exercise routine that targets strength, endurance, and overall health is essential. Here are some key recommendations based on insights from Andrew Huberman and Andy Galpin from the Huberman Lab:

1. Resistance Training: It's crucial to incorporate resistance training as it helps offset the natural decline in muscle size and strength that occurs with aging. For every year after age 40, there's an approximated 1% decrease in muscle size, which can be countered with resistance training. Aim for six to ten working sets per muscle group per week to at least maintain muscle size and potentially increase it. Strength and power can also diminish by 3-5% per year, so including exercises that address these aspects is vital 1.

2. Workout Frequency: A well-structured weekly routine could include a mix of different types of workouts:

   • Strength Training: At least two to three days per week focusing on both large compound movements and lighter, higher-rep work.
   • Endurance Activity: Include at least one session per week of long, slow distance activity like jogging, cycling, or swimming for 45-75 minutes, which improves cardiovascular and brain health 2.
   • High-Intensity Interval Training (HIIT): Aim for one session per week that includes short bursts of very high intensity exercise to improve cardiovascular function and metabolic health 3.
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       Strength Training Essentials

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       Brain Health Workouts

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       Maximum Heart Rate Insights

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       Resistance Training Insights

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       Fitness Protocols Explained

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3. Skill and Movement: Learning proper movement techniques, especially if you're new to exercise in your 40s, can prevent injuries and improve effectiveness 4.

4. Balance with Other Life Priorities: Structuring workouts to fit into a busy schedule is important. Options include a three-day workout protocol for those pressed for time, balancing strength, endurance, and flexibility training 5.

Implementing these components into your routine can significantly improve physical health, support mental well-being, and ensure longevity. Always tailor the routine to fit into your lifestyle and consult with a healthcare provider if necessary, to consider any personal health concerns.