Beginner Strength Training Plan for Men Over 40
Why Strength Training Matters After 40 Why Strength Training Matters After 40 If you're a man over 40, strength training isn't optional — it's a requirement. After 40, testosterone declines, muscle mass drops, and recovery slows. That doesn't mean you're done — it means you need to train smarter
11/3/20252 min read
As men over 40, we don’t train like we did at 25 — and we shouldn’t. Our goals are strength, energy, longevity, and staying capable for our family
This beginner strength training plan for men over 40 is designed to build muscle safely, boost testosterone naturally, protect your joints, and rebuild confidence — without spending hours in the gym.
Let’s get you stronger, one smart session at a time.
If you're a man over 40, strength training isn't optional — it's a requirement.
After 40, testosterone declines, muscle mass drops, and recovery slows. That doesn't mean you're done — it means you need to train smarter.
Building strength protects:
Your energy levels
Your metabolism
Your joints
Your confidence
Your ability to lead your family
You don't need to train like you're 20. You need to train with purpose.
Principles for Men Over 40
1. Form over ego
Perfect reps > heavy weight.
2. Prioritize recovery
Give your muscles time to rebuild. Sleep is a training tool.
3. Progress slowly
Increase weight or reps gradually each week.
Consistency beats intensity.
The FitDad 3-Day Starter Plan
Day 1 — Push
Push-ups or bench press — 3×8–12
Dumbbell shoulder press — 3×8–10
Triceps rope pushdown — 3×10–12
Core plank — 3×30 seconds
Day 2 — Pull
Lat pulldown or assisted pull-ups — 3×8–12
Seated row — 3×8–12
Dumbbell curls — 3×10–12
Farmer carry — 3×30 steps
Day 3 — Legs & Core
Goblet squat — 3×8–12
Romanian deadlift — 3×8–10
Step-ups or lunges — 3×8 each leg
Hanging knee raises — 3×10
Nutrition Basics
Prioritize protein (0.8–1g per lb bodyweight)
Eat whole foods (the fewer ingredients, the better)
Be smart with supplements-check out our post on the top supplements for men over 40
Hydrate like you mean it
Limit alcohol — it kills recovery & hormones
Final Thoughts
You don’t need perfection.
You need consistency, patience, and commitment.
Start where you are. Build slowly.
Your future strength — and your family — will thank you.
Ready to get started?
Follow FitDadOver40.com to learn and grow.
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