7 Strength-Building Exercises Every Man Over 40 Should Be Doing

1. Deadlifts

The deadlift is an excellent total-body exercise that considerably enhances muscular strength and growth. 


This compound exercise focuses primarily on the quadriceps, hamstrings, and core.

2. Lunges

Lunges are excellent for exercising the quadriceps, hamstrings, glutes, and calf muscles of the entire lower body. 


To perform a lunge, maintain a tall posture with your feet hip-width apart. 

3. Barbell Back Squats

The barbell back squat is a lower-body strength-building exercise that targets the quadriceps, hamstrings, buttocks, and calf muscles.

Barbell Back Squats

To execute a barbell back squat, position a barbell at shoulder height on a squat rack, with the safety pins at waist height.

4. Pull-ups

Pull-ups are a fundamental upper-body strength exercise, engaging the lats, biceps, and back and shoulder muscles. 


As you retract your shoulder blades and compress at the end range of motion, visualize crushing a piece of fruit in your armpit.

5. Overhead Presses

The next exercise in this series for men over 40 is overhead presses. 

6. Bent-Over Rows

In addition to targeting the upper back, lats, and triceps, bent-over rows engage the core. 

Bent-Over Rows

As you pull, imagine crushing a piece of fruit in your armpit while retracting your shoulder blades and compressing at the end of your range of motion.

7. Glute Bridges

This list of the most effective exercises for males over 40 to build strength concludes with glute bridges. 

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