Strength Training Basics for Men Over 40
You do not need a complicated plan to build strength after forty. Three short full-body sessions a week, done well, go a long way.
Why strength work matters
Muscle helps with energy, posture and everyday tasks like carrying groceries or climbing stairs. Lifting weights two to three times a week is a simple way to keep it.
The three-day plan
- Day 1: squats, push-ups and rows.
- Day 2: rest, or a long walk.
- Day 3: deadlifts, shoulder presses and planks.
- Day 4: rest.
- Day 5: lunges, pull-downs and a farmer carry.
Do three sets of eight to twelve repetitions, and stop each set with one or two repetitions left in the tank.
Start light and add slowly
Pick weights you can lift with good form. Add a little weight or one more repetition each week. Slow, steady progress beats rushed progress every time.
Feed the work
Protein at every meal helps muscles recover. Foods like chicken, fish, eggs, yogurt and beans contain amino acids such as L-Arginine, and beef and pumpkin seeds carry Zinc.
Add a simple daily habit
Many men take their HoneyBoost gummies with breakfast on training days and rest days alike. The formula is made to support energy, stamina and performance.* Next, read about the sleep habits that help you recover.
Make HoneyBoost® part of your routine. Two honey gummies a day, 30 days a bottle, 60 days to decide. View the kits.