Over 40 Beginner Workout Routine

Working Out Over 40

Working out over 40 is a bit different. Gone are the days when you can do an extreme workout without any consideration for the health of your joints and back. Luckily, you are not older, you are smarter and you can start to realize that a workout does not have to be extreme to be effective. Instead of being extreme, just be consistent and you will see results.

Today’s over 40 beginner workout is the perfect example of simplicity. It is a full body exercise with just 6 different exercise. Today you will do:

  1. Jumping Jacks
    A full body calisthenic exercise that hits everything including the calf muscle.
  2. Upright Rows
    Works the biceps, shoulders and back.
  3. Wide Squats
    A variation on squats working the quads and gluts.
  4. Hammer Curls
    Hitting the biceps again.
  5. Stiff Leg Deadlifts
    Targets the hamstrings.
  6. Shoulder Presses
    Works the triceps and shoulders.

Did I miss anything?

Workout Frequency

Do this workout up to three times a week with at least a day of rest in between to allow for recovery. Keep in mind that while you might be eager to get in shape, it is best to approach fitness as a marathon, not a sprint. Slow and steady always wins the race because it keeps you from burning out and allows you to develop a routine that is sustainable over the long run.

Before The Workout

Light active stretching is appropriate, as is a short walk. This workout also incorporates jumping jacks as the first exercise which by themselves will allow you to warm up nicely.

After The Workout

As a rule of thumb, you should take a brief walk after your workout to cool down, stay hydrated and track your nutrition with a nutrition tracker. My favorite is Cronometer, and it is a free app available on both Apple and Android.

Enjoy the workout and please leave me some feedback in the comments.

By James Carlson

James Carlson is an NASM certified personal trainer and nutrition coach living in Jacksonville, FL.