As a personal trainer with over a decade of experience, I’ve had the privilege of helping countless men over 40 transform their bodies and their lives. I’m Will Duru, BSc (Hons) Sport and Exercise Science, and an award-winning personal trainer. I’m here to tell you that it’s not too late to get in the best shape of your life. In fact, your 40s are the ideal time to start a strength training program that will not only enhance your appearance and well-being but also improve your overall health.
Why Strength Training is a Game-Changer for Men Over 40
Many men in their 40s believe that their best physical years are behind them. They accept joint pain, weight gain, and low energy as an inevitable part of ageing. But I’m here to tell you that this is a myth. Strength training is the fountain of youth you’ve been looking for. It can help you build lean muscle, lose stubborn body fat, and increase your energy levels. But the benefits go far beyond the physical.
Strength training has a profound impact on your mental health. It can improve your mood, reduce stress, and increase your focus and productivity at work. I encourage my clients to train first thing in the morning for 45 minutes, followed by 10 minutes in the sauna and a 40-second cold shower. This combination is a recipe for an uplifted mood and a productive day. Two of my clients once told me that this routine literally changed their lives. They became better people at work, felt calmer, and were able to get more done with greater focus. One client even said, “It’s like being on the drug speed first thing in the morning, supercharging the brain.”
My Experience as a Personal Trainer
I’ve seen firsthand the transformative power of strength training. I’ve helped men who have struggled with their weight for years finally achieve the lean, muscular physique they’ve always wanted. I’ve seen men who were constantly tired and stressed become energetic and focused. And I’ve seen men who had lost their confidence regain it and so much more.
That’s why I’m so passionate about what I do. I want to help as many men as possible experience the incredible benefits of strength training. And that’s why I’ve created this 12-week program, designed specifically for men over 40 who are new to strength training.
The 12-Week Program to Get You in the Best Shape of Your Life
This program is designed to build dense, lean muscle and reduce body fat. It’s a 3-day split, which means you’ll be working out three times a week on non-consecutive days. This is the perfect frequency for beginners, as it allows your body to recover and rebuild between workouts. The program is divided into two 6-week phases. Phase 1 focuses on building a strong foundation, while Phase 2 introduces more advanced techniques, such as supersets, to accelerate your progress.
To guide you through this program, I recommend using the 12reps app. The 12reps app has all the features you need to stay on track, including a workout logger, a rest timer, and a library of exercise demonstrations. You can build this entire program in the app by navigating to “Build Your Routine” and selecting the exercises for each workout.
Here is the 12-week program:
12-Week Strength Training Program for 40-Year-Old Men (Kettlebell, Dumbbell, TRX, Machines, Sledge Push)
This program is designed to build dense, lean muscle and reduce body fat. It’s a 3-day split focusing on push, pull, and leg workouts, utilising a variety of equipment to keep your workouts engaging and effective.
Warm-up (10 minutes)
Choose one of the following:
- Incline walk on a treadmill
- Rowing machine
Followed by mobility stretches:
- World’s Greatest Stretch (5 reps per side)
- Cat-Cow (10 reps)
Phase 1: Weeks 1-6 (Foundation Building)
- Frequency: 3 times a week (e.g., Monday, Wednesday, Friday)
- Sets: 1 warm-up set + 4 working sets
- Reps: 8-12 reps per set
- Rest: 60-90 seconds between sets
Workout A: Push
|
Exercise |
Sets |
Reps |
Rest (seconds) |
|
Dumbbell Bench Press |
5 |
8-12 |
60-90 |
|
Kettlebell Shoulder Press |
5 |
8-12 |
60-90 |
|
TRX Push-ups |
5 |
8-12 |
60-90 |
|
Machine Chest Fly |
5 |
12-15 |
60 |
|
Sled Push |
5 |
20m |
90 |
Workout B: Pull
|
Exercise |
Sets |
Reps |
Rest (seconds) |
|
TRX Rows |
5 |
8-12 |
60-90 |
|
Dumbbell Bent-over Rows |
5 |
8-12 |
60-90 |
|
Lat Pulldown Machine |
5 |
8-12 |
60-90 |
|
Kettlebell Swings |
5 |
15-20 |
60 |
|
Dumbbell Bicep Curls |
5 |
10-15 |
60 |
Workout C: Legs
|
Exercise |
Sets |
Reps |
Rest (seconds) |
|
Kettlebell Goblet Squats |
5 |
8-12 |
60-90 |
|
Dumbbell Lunges |
5 |
10-12 per leg |
60-90 |
|
Leg Press Machine |
5 |
12-15 |
60-90 |
|
TRX Hamstring Curls |
5 |
12-15 |
60 |
|
Sled Push |
5 |
20m |
90 |
Phase 2: Weeks 7-12 (Muscle Growth & Fat Loss)
- Frequency: 3 times a week
- Sets: 1 warm-up set + 4 working sets
- Reps: 8-15 reps per set (as specified)
- Rest: 60 seconds between exercises, 90 seconds after each superset
Workout A: Push
Exercise | Sets | Reps | Rest (seconds) |
Incline Dumbbell Press | 5 | 8-12 | 60 |
Superset 1: | |||
A1: TRX Skull Crushers | 4 | 10-15 | 0 |
A2: Kettlebell Lateral Raises | 4 | 12-15 | 90 |
Superset 2: | |||
B1: Machine Shoulder Press | 4 | 10-12 | 0 |
B2: Sled Push | 4 | 20m | 90 |
Workout B: Pull
Exercise | Sets | Reps | Rest (seconds) |
Weighted TRX Rows | 5 | 8-12 | 60 |
Superset 1: | |||
A1: Kettlebell Renegade Rows | 4 | 8-10 per arm | 0 |
A2: Dumbbell Hammer Curls | 4 | 10-15 | 90 |
Superset 2: | |||
B1: Machine Seated Rows | 4 | 10-12 | 0 |
B2: Face Pulls | 4 | 15-20 | 90 |
Workout C: Legs
Exercise | Sets | Reps | Rest (seconds) |
Kettlebell Front Squats | 5 | 8-12 | 60 |
Superset 1: | |||
A1: Dumbbell Romanian Deadlifts | 4 | 10-12 | 0 |
A2: Leg Extension Machine | 4 | 12-15 | 90 |
Superset 2: | |||
B1: TRX Pistol Squats (assisted) | 4 | 8-10 per leg | 0 |
B2: Sled Push | 4 | 20m | 90 |
5 Common Questions from Men Over 40 About Strength Training
- “Isn’t cardio better for weight loss?” While cardio is important for heart health, strength training is more effective for long-term fat loss. Building muscle increases your metabolism, which means you’ll burn more calories even at rest.
- “Am I too old to start lifting weights?” It’s never too late to start. I’ve trained men in their 50s, 60s, and even 70s who have made incredible progress.
- “Will I get bulky?”This program is designed to build lean, dense muscle, not bulky “bodybuilder” muscle.
- “What if I don’t know how to do the exercises?” The 12reps app has video demonstrations for every exercise in this program. You can also hire a personal trainer for a few sessions to learn the proper form.
- “How long will it take to see results?” You’ll start to feel stronger and have more energy within a few weeks. Visible changes in your physique will likely take 6-8 weeks of consistent training and proper nutrition.
Nutrition for Muscle Gain and Fat Loss
Nutrition is just as important as training when it comes to transforming your body. Here are some basic guidelines for men over 40:
- Protein: Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. This is essential for muscle repair and growth.
- Carbohydrates: Don’t be afraid of carbs. They are your body’s primary source of energy. Choose complex carbohydrates, such as oats, brown rice, and sweet potatoes.
- Fats: Healthy fats are important for hormone production and overall health. Good sources include avocados, nuts, and olive oil.
Calorie Calculations
- For a 60kg man wanting to gain 10kg of muscle mass: To gain muscle, you need to be in a calorie surplus. A good starting point is to multiply your bodyweight in kg by 35. ×Therefore, 60kg x 35 = 2,100 calories per day. This is just a starting point, and you may need to adjust your intake based on your progress.
- For a 90kg man wanting to lose 10kg of body fat: To lose fat, you need to be in a calorie deficit. A good starting point is to multiply your body weight in kilograms by 22. So, 90kg x 22 = 1980 calories per day. Again, this is just a starting point, and you may need to adjust your intake based on your progress.
Strength training is a powerful tool that can help you transform your body and your life. This 12-week program is the perfect starting point for men over 40 who are ready to take control of their health and fitness. Download the 12reps apptoday for your 7-day free trial and start your journey to a stronger, leaner, and healthier you.
