Exercises to Fight Mid-Life
Often, I hear the question of “What’s the best workout for someone over 40?”. The definitive answer would take the science of genetics, even your upbringing, and the sports you played. Also, how many hours do you sleep and what is your medical history? Some research suggests that 49% of your traits come from genetics and 51% from environment. All this suggests that there isn’t really a cookie-cutter workout for the over-40 bunch.
However, there are certain traits that 40-year-olds share. These are the typical things that happen as you age, such as increase in body fat, loss in bone mass resulting in loss of height, joint problems, etc. Here is what I like to call an Adapt Phase program for clients that have somewhat of a background with a fitness program. 4 workouts, done twice each over the course of 2-3 weeks, will help you establish a baseline level to see where you can work harder and where you can focus to feel better. See legend below workouts for a detail of the abbreviations.
Warm Up
1-2 minutes
Level 1: Running in place
Level 2: Jumping jacks
Level 3: Mountain climbers
- In between each of the exercises below, do 30-45 seconds of active rest, including:
- Level 1: Walking
- Level 2: Slow pace jogging in place
- Level 3: Fast pace running in place
Workout #1
| Goblet Squat | 4 | x | 12 |
| Incline DB chest press | 4 | x | 12 |
| 1A DB BO row | 4 | x | 8 |
| KB RDL | 4 | x | 15 |
| Plank (sec) | 4 | x | 45 |
| Chin-up (AMAP) note reps | 3 | x | |
| BW Glute bridge (elevated) | 3 | x | 12 |
| BW reverse lunge (each) | 3 | x | 8 |
| DB lateral raise | 3 | x | 12 |
Workout #2
| DB OH press (strict) | 5 | x | 8 |
| BB SDL | 5 | x | 6 |
| BB BO row | 5 | x | 8 |
| Knee to elbow | 5 | x | 10 |
| BW RFE squat (each) | 5 | x | 8 |
| *KB swing (sec) note reps | 3 | x | 45 |
| Push-up | 3 | x | 15 |
| Jump squat | 3 | x | 10 |
| Plank (sec) | 3 | x | 45 |
Workout #3
| BB Deadlift | 3 | x | 8 |
| *Javelin press | 4 | x | 8 |
| *Goblet squat | 4 | x | 10 |
| *Inverted row | 4 | x | 10 |
| *1L glute bridges | 4 | x | 10 |
| Plank (ALAP) | 1 | x | |
| Jumping Jacks (sec) | 1 | x | 45 |
| Chin-up (AMAP) | 1 | x | |
Workout #4
| BB front squat | 4 | x | 8 |
| Plank (sec) | 4 | x | 45 |
| Javelin press | 4 | x | 10 |
| Plank (sec) | 4 | x | 45 |
| BB glute bridge | 4 | x | 8 |
| Push-up (AMAP) | 4 | x | |
| Mtn climber (sec) | 4 | x | 30 |
| Pull-up | 1 | x | 20 |
Legend
BB = Barbell
DB = Dumbbell
KB = Kettlebell
BW = Bodyweight
1A = 1 arm
ALAP = As Long as Possible
AMAP = As Many as Possible
OH = Overhead
SDL = Stiff-legged deadlift
RFE = Rear foot elevated
Although this is not a cookie cutter program, it will help you establish a good baseline fitness plan if you are someone that is getting back into it after a layoff. Please be careful whenever you start a new fitness program and consult your physician first and if you aren’t sure, you can always ask a trainer!
