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Exercises

Strength training for men over 40: the lifts, the split and the plan

Published October 29, 2026

Strength training for men over 40 should keep the big lifts and swap the ones that beat up joints: the trap bar deadlift and Romanian deadlift for the hinge, the goblet squat and Bulgarian split squat for the legs, the dumbbell bench press and landmine press for pushing, and pull-ups, one-arm rows, cable rows and face pulls for the back. Farmer's walks and hanging knee raises cover the trunk. Train three full-body days or four upper/lower days a week, 3 to 4 sets of 5 to 12 reps, stop most sets 1 to 3 reps short of failure, and aim for 10 to 16 hard sets per muscle a week.

  1. Trap Bar Deadlift Quads, Glutes
  2. Romanian Deadlift Hamstrings, Glutes
  3. Bulgarian Split Squat Quads, Glutes
  4. Flat Dumbbell Press Chest
  5. Pull-Up Lats
  6. One-Arm Dumbbell Row Lats, Upper Back
  7. Landmine Press Shoulders
  8. Face Pull Shoulders, Upper Back

Deadlifts: the heavy lift

A heavy hinge loads the back, glutes and hamstrings together more than any other single lift. The trap bar is the main lift and the Romanian deadlift adds hamstring volume.

Back, glutes and legs, deadlift

Trap Bar Deadlift

Quads, Glutes

The trap bar lets you pull your heaviest weights with a more upright back and the load centered over your feet. For most men over 40 it replaces the straight-bar deadlift with nothing lost.

How to do it

  1. Step inside the trap bar with the handles beside your feet.
  2. Push your hips back, bend your knees, and grip the handles.
  3. Flatten your back, take the slack out, and stand up by pushing the floor away.
  4. Lower under control. Each warm-up set adds weight toward your working sets.

Cues

  • Push the floor away
  • Flat back
  • Slack out before you pull

Common mistakes

  • Yanking the bar off the floor: pull the slack out first.
  • Rounding the back as the weight climbs: hold the ramp until the setup is solid.

Swap for: Barbell Deadlift, Romanian Deadlift, Kettlebell Deadlift

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Hamstrings and glutes, barbell hinge

Romanian Deadlift

Hamstrings, Glutes

The barbell Romanian deadlift trains the hamstrings through a long stretch with moderate weights. It is the second hinge of the week and builds the back of the legs better than leg curls alone.

How to do it

  1. Stand with a barbell at your thighs, hands just outside your legs, feet under your hips.
  2. Soften your knees and push your hips back, sliding the bar down your thighs.
  3. Stop when your hamstrings are fully stretched, usually just below the knee, with your back flat.
  4. Push your hips forward to stand up, glutes tight at the top.

Cues

  • Hips back
  • Bar stays on your legs
  • Back flat

Common mistakes

  • Bending the knees into a squat: keep them soft and still.
  • Reaching for the floor: stop where your back would round.

Swap for: Weighted Back Extension

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Squats and single-leg work

The goblet squat and Bulgarian split squat build big legs with less load on the spine than a heavy back squat, and the split squat evens out left and right.

Thighs and glutes, squat

Goblet Squat

Quads, Glutes

The goblet squat trains a deep squat with one heavy dumbbell and an upright torso, so your knees and back get the load without a bar on your spine. Use it for higher reps.

How to do it

  1. Hold a dumbbell or kettlebell vertically against your chest.
  2. Sit down between your knees, elbows inside them at the bottom.
  3. Stand up tall.

Cues

  • Elbows nudge the knees out at the bottom.
  • Chest stays up behind the weight.

Common mistakes

  • Letting the weight pull you forward.

Swap for: Bodyweight Squat, Barbell Back Squat

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Thighs and glutes, single leg

Bulgarian Split Squat

Quads, Glutes

With the back foot on a bench, each leg handles nearly your full body weight plus the dumbbells. It builds the legs hard with moderate weights.

How to do it

  1. Set the top of your back foot on a bench and place your front foot a long stride ahead.
  2. Hold a dumbbell in each hand at your sides, and keep your front foot flat.
  3. Drop your back knee straight toward the floor until the front thigh is close to level.
  4. Press through the front foot to rise, then finish all reps before switching legs.

Cues

  • Go deep for the inner thigh
  • Front foot flat
  • Rear foot is just a kickstand

Common mistakes

  • Pushing up with the back leg: let it relax and make the front leg do the work.
  • Front knee collapsing inward: keep it pointed the same way as your toes.

Swap for: Dumbbell Split Squat, Step-Up, Reverse Lunge

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Presses that spare the shoulders

Dumbbells and the landmine let the shoulder move in its natural arc, which most men over 40 find more comfortable than a barbell bench and strict overhead press.

Chest and triceps, press

Flat Dumbbell Press

Chest

Dumbbells let your wrists and elbows find their own path, which is easier on aging shoulders than a fixed barbell. It is the main chest lift in all three plans.

How to do it

  1. Lying on a flat bench, hold two dumbbells above your chest.
  2. Lower the bells to the sides of your chest with elbows at about 45 degrees.
  3. Press them back up over your shoulders.

Cues

  • Shoulder blades pinched.
  • Control the lowering.

Common mistakes

  • Flaring the elbows straight out.

Swap for: Push-Up, Barbell Bench Press

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Shoulders and upper chest, angled press

Landmine Press

Shoulders

Pressing the end of a barbell anchored in a corner moves the arm up and forward, a path most stiff shoulders tolerate better than strict overhead pressing.

How to do it

  1. Wedge one end of an empty barbell into a landmine or a corner, and load the free end with plates.
  2. Stand facing the loaded end, feet about shoulder width, and lift the end of the bar to your upper chest.
  3. Wrap both hands around the sleeve end, elbows under the bar and close to your ribs.
  4. Squeeze your glutes and keep your ribs down, then press the bar up and forward along its arc until your arms are straight.
  5. Let your shoulder blades reach forward at the top, then lower under control until the bar is back at your chest.

Cues

  • Both hands on the sleeve
  • Press where the bar wants to go
  • Ribs down, glutes tight

Common mistakes

  • Leaning back to finish the rep: if your chest tips back as the set goes on, take a plate off and keep your ribs stacked over your hips.
  • Pushing straight up against the arc: the bar is fixed at the floor, so aim up and forward and let it travel its own path.
  • Elbows flaring out wide: keep them under the bar so the press stays in line with your shoulders.

Swap for: Neutral-Grip Dumbbell Shoulder Press, Dumbbell Shoulder Press, Machine Shoulder Press

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Pull-ups, rows and face pulls

Plan at least as many pulling sets as pressing sets. Strong upper-back muscles keep the shoulders comfortable under heavy pressing.

Lats and biceps, vertical pull

Pull-Up

Lats

Pull-ups build the back and grip and test your strength relative to your body weight. If you cannot do 5 yet, use the assisted machine or a band.

How to do it

  1. Grab the bar overhand, hands a little wider than your shoulders, and hang from fully straight arms.
  2. Pull your shoulders down away from your ears before your elbows start to bend.
  3. Drive the elbows toward your ribs until your chin passes over the bar.
  4. Lower slowly to a dead hang and pull again.

Cues

  • Shoulders down, then pull
  • Legs still and together
  • Two seconds on the way down

Common mistakes

  • Swinging the legs to cheat reps: cross your ankles and brace the abs.
  • Half reps from a bent-arm start: finish each rep at a full hang.

Swap for: Lat Pulldown, Assisted Pull-Up, Chin-Up

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Upper back and lats, row

One-Arm Dumbbell Row

Lats, Upper Back

Rowing one heavy dumbbell with a hand on a bench trains each side of the back alone and needs only a dumbbell rack.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Mid back, cable row

Seated Cable Row

Upper Back, Lats

The cable row adds back volume with steady tension and no lower-back fatigue, which matters on the day after deadlifts.

How to do it

  1. Sit at the cable row with your feet on the platform and knees slightly bent, holding a close-grip handle with your arms straight.
  2. Sit tall with your chest up and let the cable pull your shoulder blades forward a little.
  3. Row the handle to your lower ribs, driving your elbows back past your torso.
  4. Return it under control until your arms are straight and your shoulders reach forward, then repeat.

Cues

  • Sit tall, no rocking
  • Handle to the belly button
  • Shoulders reach at the front

Common mistakes

  • Rocking back and forth to move the stack: your torso should stay close to upright throughout.
  • Shrugging the handle up toward your neck: pull your shoulders down before the elbows bend.

Swap for: Chest-Supported Row, Single-Arm Cable Row, Barbell Row

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Rear shoulders and rotator cuff

Face Pull

Shoulders, Upper Back

Face pulls train the small muscles at the back of the shoulder that keep pressing comfortable. A few sets at the end of every upper-body day are enough.

How to do it

  1. Set the pulley at or just above head height and attach a rope. Grab it with your thumbs pointing back toward you.
  2. Step back until your arms are straight and the stack lifts, then stagger your feet or sit on a bench so you can lean back slightly without swaying.
  3. Pull the middle of the rope toward your forehead by driving your elbows out and back, keeping them at shoulder height or higher.
  4. As the rope reaches your face, pull the ends apart and rotate your hands back until your fists sit beside your ears, like a double-biceps pose.
  5. Hold that position for a beat, then let your arms straighten under control until your shoulder blades slide forward again.

Cues

  • Elbows high, hands finish behind them
  • Pull the rope apart, not just back
  • Reach forward at the start of every rep

Common mistakes

  • Loading it like a row and leaning back to move the stack: drop the weight until you can hold the end position for a second without your torso rocking.
  • Letting the elbows drop below your shoulders: the pull turns into a row and your lats and biceps take the work. Raise the pulley or lighten the load.
  • Stopping when the rope touches your face: the outward rotation at the end is what the face pull adds, so finish with your fists beside your ears.

Swap for: Band Face Pull, Reverse Pec Deck, Band Pull-Apart

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Carries and abs

One heavy carry and one hanging ab move cover grip, trunk and the abs, and both double as checks on your conditioning.

Grip, traps and trunk, carry

Farmer's Walk

Forearms, Traps, Shoulders

Walking with two heavy dumbbells trains the grip, upper back and trunk at once and doubles as short, hard conditioning.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Abs and grip, hanging

Hanging Knee Raise

Abs

Raising your knees while hanging works the abs and stretches out your spine and shoulders. It also builds the grip strength that helps your pull-ups.

How to do it

  1. Hang from the bar with straight arms and your legs together.
  2. Draw your knees up toward your chest and curl your pelvis up at the top.
  3. Lower your legs slowly until they hang straight and still.

Cues

  • Curl the pelvis
  • Stop the swing
  • Slow down

Common mistakes

  • Swinging into each rep: pause at the bottom until you are still.
  • Lifting the knees only to hip height, which works the hip flexors more than the abs.

Swap for: Captain's Chair Knee Raise, Reverse Crunch

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Three full-body days a week

Open in the session builder
  • Workouts3× a week
  • Working sets44 a week
  • Per workout~45 min
  • EquipmentTrap Bar, Dumbbells, Flat Bench, Cable Row +4

You have lifted before but not consistently, you train at a full gym, and three sessions a week is what you can sustain.

Three full-body sessions give each muscle about 9 to 12 hard sets a week, at the lower end of the 10 to 16 range, with a rest day between each to recover. Main lifts sit at 2 reps in reserve with long rest; the rest go to 1 to 2. Expect about an hour per session.

A: Trap bar and bench
ExerciseSets × repsRIRRest
Trap Bar Deadlift3 warm-up sets first 4 × 4–6 2 3 min
Flat Dumbbell Press1 warm-up set first 3 × 6–10 2 2 min
Seated Cable Row 3 × 8–12 1 90 s
Bulgarian Split SquatPer leg. 3 × 8–10 2 90 s
Hanging Knee Raise 2 × 8–15 2 1 min

Open A: Trap bar and bench in the session builder

B: Squat and pull-up
ExerciseSets × repsRIRRest
Goblet Squat2 warm-up sets first 3 × 8–12 2 2 min
Romanian Deadlift1 warm-up set first 3 × 6–10 2 2 min
Landmine Press 3 × 8–10 2 90 s
Pull-Up 3 × 5–10 1 2 min
Face Pull 2 × 12–15 1 1 min

Open B: Squat and pull-up in the session builder

How to run it
Run A and B in turn on three days that are not back to back. Do the warm-up sets on the first lift and 5 minutes of easy cardio before that.
How to progress
Use double progression: add 5 to 10 pounds to the deadlifts or the next dumbbell up when every set reaches the top of the range at the target reps in reserve. Every 6 to 8 weeks, take a week at half the sets.
Open in the session builder

Session 2

Four days: upper and lower

Open in the session builder
  • Workouts4× a week
  • Working sets46 a week
  • Per workout~30 min
  • EquipmentTrap Bar, Dumbbells, Pull-Up Bar, Flat Bench +4

You train consistently, the full-body plan has stalled, and you have four days a week for the gym.

Upper and lower sessions, each done twice, give every muscle 12 to 16 hard sets a week, the top of the range that suits men over 40. Two lower days use different main lifts so the same joints do not take the heaviest load twice. Each session takes 50 to 60 minutes.

Lower A
ExerciseSets × repsRIRRest
Trap Bar Deadlift3 warm-up sets first 4 × 4–6 2 3 min
Bulgarian Split SquatPer leg. 3 × 8–10 2 90 s
Hanging Knee Raise 3 × 10–15 1 1 min

Open Lower A in the session builder

Upper A
ExerciseSets × repsRIRRest
Flat Dumbbell Press1 warm-up set first 4 × 6–10 1 2 min
Pull-Up 4 × 5–10 1 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 90 s
Face Pull 3 × 12–15 1 1 min

Open Upper A in the session builder

Lower B
ExerciseSets × repsRIRRest
Goblet Squat2 warm-up sets first 4 × 8–12 2 2 min
Romanian Deadlift 3 × 6–10 2 2 min
Farmer's WalkSeconds of walking. 3 × 30–45 2 90 s

Open Lower B in the session builder

Upper B
ExerciseSets × repsRIRRest
Landmine Press 4 × 8–10 1 90 s
Seated Cable Row 4 × 8–12 1 90 s
Flat Dumbbell Press 2 × 10–12 1 90 s
Face Pull 2 × 12–15 1 1 min

Open Upper B in the session builder

How to run it
Train Lower A, Upper A, rest, Lower B, Upper B, then two rest days.
How to progress
Main lifts add 5 pounds when every set reaches the top of the range at 2 reps in reserve. Accessories add reps first. Take a lighter week every 6 weeks on this plan, since the volume is higher.
Open in the session builder

Session 3

Home garage: dumbbells, a bench and a pull-up bar

Open in the session builder
  • Workouts3× a week
  • Working sets39 a week
  • Per workout~30 min
  • EquipmentDumbbells, Flat Bench, Pull-Up Bar

You train at home before or after work with adjustable dumbbells, a flat bench and a doorway or wall-mounted pull-up bar.

Without a barbell or cables, single-leg work and dumbbell rows carry the load. Two routines done three times a week give each muscle about 9 to 12 sets, and supersets keep sessions to about 45 minutes.

A: Legs and push
ExerciseSets × repsRIRRest
Goblet Squat2 warm-up sets first 4 × 8–15 2 2 min
A1 Flat Dumbbell Press 3 × 8–12 1 1 min
A2 One-Arm Dumbbell RowPer arm. 3 × 8–12 1 90 s
Hanging Knee Raise 3 × 8–15 1 1 min

Open A: Legs and push in the session builder

B: Single leg and pull
ExerciseSets × repsRIRRest
Bulgarian Split SquatPer leg. 4 × 8–12 2 90 s
A1 Pull-Up 3 × 5–12 1 1 min
A2 Flat Dumbbell Press 3 × 10–15 1 90 s
Farmer's WalkSeconds of walking. 3 × 30–45 2 90 s

Open B: Single leg and pull in the session builder

How to run it
Alternate A and B across three days. Pair the supersets with the rest listed only after the second exercise.
How to progress
When a dumbbell exercise reaches the top of the range at 1 to 2 reps in reserve, go up one step. On pull-ups, add reps until you reach 12, then hold a dumbbell between your feet.
Open in the session builder

Make it fit you

Questions

How often should a 40 year old man lift weights?

Three to four days a week. Three full-body days suit most men with jobs and families; four upper/lower days give more volume if you can recover from it.

Can men over 40 still build muscle?

Yes. Men in their 40s build muscle with the same training that works at any age: enough hard sets, close to failure, with steadily more weight. It may take a little longer to recover between sessions.

What is the 3-3-3 rule for strength training?

It is usually given as three exercises, three sets each, three days a week. That is a starting point; the full-body plan here uses five exercises per session to reach 10 or more weekly sets per muscle.

Should men over 40 lift heavy?

Yes, with the right lifts. Sets of 4 to 6 on the trap bar and 6 to 10 on presses build strength well. Leave 1 to 3 reps in reserve instead of grinding to failure on heavy compound lifts.

What drink builds muscle fast?

No drink builds muscle on its own. A protein shake is a convenient way to reach your daily protein target, which supports the muscle the training builds.