Top strength and cardio exercises for people over 40
The importance of exercise as you age
As we continue to get older, health becomes more of a priority. We begin to notice changes within our bodies, from decreased energy levels to new aches and pains. Exercising becomes less about aesthetics and more about maintaining health, preventing disease, and staying independent as we age. Issues like erectile dysfunction, menopause, osteoporosis, and high blood pressure are common after 40, but exercise can be a powerful way to manage and even reverse these challenges.
Best Exercises for Women Over 40
Exercise is a vital tool for women particularly, who are more prone to osteoporosis, which is exacerbated during menopause. Consistent exercise of at least 120 minutes per week reduces symptoms like hot flashes, mood swings and weight gain. If you are a beginner and lifting weights seems daunting, walking is a GREAT way to begin your fitness journey! Other low-impact and joint friendly ways to perform cardiovascular exercise are the recumbent bike, elliptical and row machine. Cardio does not and should not exacerbate any joint pain. Find what works best for you!
Strength training exercises for women over 40
Strength training in particular is critical for women with bone density issues. It also is the best way to increase muscle mass, which steadily declines after our 40s. The number one cause of broken bones in elderly is from a decline in musculoskeletal strength. Strength training increases coordination and balance to decrease the chance of falling, as well as increases muscle and bone strength for durability and not break if we do fall. Here are some effective movements that you can do as a beginner!
Squats and Deadlifts | These compound movements target your whole body and are the best bang for your buck! However, more importantly, it builds our strength for basic life functions, such as easily sitting and standing up, to picking up items from the ground. As we age, these two functions become harder if we do not train and practice them continually.
Push-ups and Plank Variations | These exercises build upper body and core strength, which are crucial for daily activities and posture. Don’t let the word push-up scare you! You can easily elevate the surface for your hands (such as a sturdy table) to make the movement pattern trainable for you!
Shoulder Presses and Raises | Getting your hands overhead is an ability we tend to lose as we become more sedentary throughout the aging process. Bad habits, such as hunching over also reinforce losing the ability to raise our hands high. As we lose the range of motion of our shoulder joints, we also decrease the circulation of blood, oxygen etc.
Lunges and Step-ups | These are the top exercises to improve balance to prevent falling! They build lower body strength and help tremendously with coordination.
Pro tip: Bodyweight, especially as a beginner, will still induce muscular strength and size! It is still strength training if you do not use traditional weights. Another option is to use resistance bands as a way to introduce resistance as well as to engage your targeted muscle group better. Most importantly, form is the most important factor in performing any exercise. You should always be engaging your core and move as much as your joints allow with minimal pain.
Best Exercises for Men Over 40
Exercise routine for men over 40
For men, hitting their 40s often brings challenges like reduced testosterone levels, muscle loss, and higher risks of cardiovascular disease. A structured exercise routine can address these concerns:
Weightlifting and Resistance Training | Focus on compound movements like bench presses, deadlifts, squats, and rows. These compound movements should be done at the beginning of each workout, when you have the most power – you will be able to lift more, heavier and have the ability to maintain good form with such taxing exercises. After, you should sequence specific body parts –i.e. Shoulder presses, lunges, lat pulldowns, etc.– or any secondary focus of the day. Lastly, should be isolation work for any body part you want to see the most growth. Aim for 3–4 sessions per week with progressive overload with either weights, sets or reps.
Cardio Workouts | Incorporate steady-state cardio (e.g., brisk walking, cycling) or HIIT workouts for at least 120 minutes per week to enhance heart health.
Flexibility and Mobility Drills | Stretching, foam rolling, calisthenics or yoga improve range of motion, reduce stiffness, and prevent injuries. Remember that motion is lotion, and if you don’t use it (the range of motion and mobility of joints), then you lose it.
Best exercises for erectile dysfunction
Exercise can improve circulation, reduce stress, and promote hormonal balance, all of which can alleviate erectile dysfunction.
Kegel Exercises: Strengthen pelvic floor muscles, improving blood flow and sexual performance.
Aerobic Workouts: Activities like jogging, swimming, and cycling improve cardiovascular health and reduce risk factors for ED, such as obesity and hypertension.
Resistance Training: Weightlifting boosts testosterone levels, which may directly improve sexual function, as well as build muscle mass and boost metabolism to aid in losing weight.
How Drip Training can help you
At Drip Training, we understand the unique challenges people over 40 face in maintaining their health. Whether you’re dealing with hormonal changes, weight gain, or joint pain, our personalized fitness programs are designed to meet your needs.
Tailored Plans | Every workout is customized to target your goals, whether it’s improving strength, reducing symptoms of menopause, or overcoming erectile dysfunction.
Expert Guidance | Coach Dee uses evidence-based methods to help clients achieve results safely and effectively.
Wholistic Approach | From strength training to mindfulness techniques, we address both physical and mental aspects of health.
Investing in your fitness at 40+ isn’t just about looking good—it’s about feeling good, preventing disease, and living life to the fullest.
The best time to start is now
Turning 40 isn’t the end—it’s the beginning of a new chapter where health takes center stage. Whether you’re a man or woman, strength training, aerobic exercise, and mindful movement can transform your life, reducing the risk of age-related health issues and boosting your overall well-being. Drip Training is here to support you every step of the way. Start today and redefine what it means to age gracefully!
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About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
