Full Program - Muscle After 40 Total Body Workout - this is what I'm doing to keep fit and healthy 💪

As men age, it becomes increasingly important to focus on maintaining overall health, strength, flexibility, and cardiovascular fitness. Not just from a muscle, fitness, and looking good with your shirt off point of view - but for your overall health and wellness.

Here's my current workout program that I'm using now to keep fit in my 40's without risking burnout or injury in the process...

Warm-up:
Begin with 5-10 minutes of light cardio exercises. I usually use one of the cardio machines at the gym - such as brisk walking on the treadmill, rowing machine, elliptical, or the stepper to get a light sweat going, raise my heart rate, and warm up the muscles for the workout that's to follow.

Mobility Exercises:
After my cardio warm up I'll do some general mobility exercises to warm up the joints, tendons, and ligaments. Things like arm circles, deep knee bends, rotator cuff rotations, etc.

Strength Training:
Strength training helps increase muscle mass, increase bone density, and improve functional strength. I personally perform resistance exercises targeting all my major muscle groups 2-3 times per week. I'll do 3 sets of 10-15 repetitions for each exercise. Staring off light and increasing the weight for each set.

Lat Pulldowns: Targets back and biceps.
Shoulder Press: Targets shoulders and triceps.
Chest Supported Rows: Targets back and biceps.
Chest Press: Targets chest, shoulders, and triceps.
Dumbbell Bicep Curls: Targets biceps.
Tricep Push Downs: Targets triceps.
Squats: Targets legs, glutes, and core.
Decline Bench Sit Up: Targets abdominals and hip flexors.
Hyper Extension: Targets lower back, hamstrings, and glutes.

Flexibility and Stretching:
After every workout I'll take a few minutes to stretch out the muscles that I trained. This will help to improve flexibility, joint mobility, and posture. Perform static stretches after your workouts and consider activities like yoga or Pilates to enhance flexibility and core strength.

Rest and Recovery:
Allow your body time to recover between workouts. In my case I'll do weight training one day and then do some low intensity cardio the next day. By factoring in adequate rest, sleep, and nutrition and listening to your body you can maintain the habit of daily exercise and reap the health benefits for years to come.

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Email me: lee@leehayward.com

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