You don’t have to slow down like many after reaching your 40s.
Generally, people slow down due to joint stiffness, reduced energy levels, and stubborn fat accumulating around the waist.
If you also experience, any of these, you aren’t alone in this battle. Most of us go through this same phase of aging.
Your body has changed a lot of the period of last 15-20 years. The flamboyance of your youth is now diminished a little, but you have to find your motivation, if you want to stay fit.
Considering body’s slowness and stiffness, bodyweight exercises are the go-to option for people over 40.
Neither, you need to visit gym, nor have to bulk up weight at your home.
Your bodyweight will be your best ally to give you a full body workout.
Why bodyweight exercises are a good option for 40+ people?
Let’s understand the goodness of bodyweight exercises in context of the fitness requirements of your body in 40s and beyond.
- Joints of a 40+ year old are not as strong as a of a teenager; hence you need exercises which are easy on your joints. And there is no better option than body weight exercises.
- In your 40s you need to work more on your mobility and flexibility. You certainly don’t aim for something like a 3D shoulders, and focus is more on staying agile.
- Improving functional strength is crucial for you in this age, hence bodyweight and cardio focused exercises should find place in your workout plan.
- Most importantly, you don’t need any special setup like a gym for a great workout session every day. You are your own weight.
Even though bodyweight exercises are not very harsh for your joints and muscles, you have to be careful about few things. Let’s decode them ahead.
Safety measures
- Make sure you are doing proper warm ups. Warm ups relaxes your joints and prepare you for the workout. Always make sure to warm up before your session.
- Start slow and develop on it. In the beginning, go with small sets and repetitions and progress gradually. Doing small sets will warm up your body and enhance mobility.
- Always try to perform your exercises with good form. Good form ensures better results and effective in avoiding injuries.
- Listen to your body and double down if needed. You aren’t getting ready for a competition, so progress at your own pace.
Best Bodyweight Exercises
Push-Ups
Push-ups are one of the most common exercises done around the world. Go to any gym and you would see many doing it as part of their warm up.
Push ups are a great addition to your workout. It strengthens upper body, mainly chest and triceps. If you do properly, it hits your core as well.
If you find any difficultly doing push-ups, you can try knee supported push-ups variation.
In this variation you support your knees on the surface and perform the movement of push-ups.
You can also try the inclined push-ups using an elevated surface to place your hands.
Squats
Squats are a very good exercise for strength and mobility. There are many variations of squats, but body weight one is very popular. Squat targets the lower body.
There are many advanced versions of it, but knowing most of it would be unnecessary information.
Squats can be performed wearing shoes or bare footed. There are plenty of variations in hand positions, arms raised straight in front, arm crossed and placed on shoulders, etc.
There are many weighted versions also, but the simplest form is equally effective.
Plank
Plank is a very handy exercise for core strength. It can engage your core muscles if done correctly with proper form.
Start with 30 seconds hold and gradually increase. Target for 2 minutes plank hold. If you can perform a 2-minute hold, it should be more than handy for your core strengthening.
2-3 sets should be your target. If you have more fats accumulated around the belly, it will feel very difficult in the beginning. Regular practice will increase your timing.
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Lunges
It is one of those exercises which enhance balance and coordination. One need to try and find out their comfortable stance. Otherwise, very likely you will keep falling onto your sides.
Placing the foot firmly is key to doing lunges correctly. It helps in firming your leg muscles, quads and hamstrings. Lunges are of different types, weighted and bodyweight version.
Mountain Climbers
This is a great fat burner exercise and it is considered one of the best cardio movements. One can add mountain climbers to their workout routine.
Start with one set and observe whether your joints respond comfortably and naturally. Try to pull off 2 sets in the beginning.
Glute Bridges
Glute Bridges are one of the most effective exercises for core strengthening and lower back. One can start with 30 seconds hold of glute bridges, or perform repetition in 2-3 sets.
Ideal weekly Workout Plan
The workout plan below is designed to target all major muscle groups using bodyweight exercises.
| Monday | Full Body | Push Ups: 10 x 3 Sets Squats: 15 x 2 Sets Plank: 30 sec x 2 Lunges: 20 x 2 sets Glute Bridges: 15 x 2 sets |
| Tuesday | Brisk walk | 20-25 minutes |
| Wednesday | Core + Legs | Plank: 1 minute x 2 sets Glute bridges: 30 secs x 2 sets Mountain climbers: 20 x 2 sets Squats: 15 x 2 sets |
| Thursday | REST DAY | |
| Friday | Full body | Repeat Monday routine |
| Saturday | Light activity like a walk or jogging | 15-20 minutes |
| Sunday | REST DAY | |
Additional tips
Along with this routine, you need to be mindful of few other important factors for leveraging results from your bodyweight exercise workouts.
- Increase protein intake; as your body now is doing physical overload, your body needs extra protein for recovery.
- Staying hydrated is very important. Dehydration can cause discomfort and result in cramps, which will eventually disturb your workout schedule. So, it recommended to consume fluids sufficiently.
- Start eating a balanced diet and reduce processed food as much as possible.
- Try not to skip your warmup before every workout. Workout can include stretching your body parts before main routine.
- Don’t overtrain. Overtraining any body part will disturb the recovery cycle and tire your body instead of strengthening it.
- As said earlier as well, keep focus on quality workout by maintaining a good form for all the exercises. Doing that will also reduce chances of injuries.
- Rest sufficiently. Ensure a good 6-8 hours of sleep.
Conclusion
Fitness after 40s is achievable but you need to work out smartly. Smartness is in starting small and staying consistent.
Start your fitness journey in 40s with these bodyweight exercises. Try to do a 15-minute workout routine at first.
We’d love to hear about your experience—share it with us in the comments!
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