Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
If you're over 40 and new to training, here's the good news: you can build muscle and get stronger.1 And ladies, this applies to you, too. Research shows that resistance training can help women add lean muscle mass even after menopause.2
Now, for those who’ve been lifting for years, progress might come a bit slower, but that doesn’t mean it’s out of reach. While building new muscle may be more challenging, a smart combination of strength training and aerobic exercise can help you maintain existing muscle and delay age-related decline.3
This program is here to help you do exactly that, and prove to yourself that age is just a number when it comes to strength and fitness.
Who Is This Program For?
This training plan is designed for health-conscious adults between the ages of 40 and 60, including beginners who are ready to commit to building strength and improving their overall fitness.
If you're over 60 or managing any preexisting health conditions, it's strongly recommended that you consult with your physician before starting.
While we can provide general fitness guidance, your doctor knows your unique health history and can offer the most accurate and personalized advice for your needs.
Essential Workout Tips for Building Muscle After 40
To see real progress with your training after 40, you need to train smarter, not harder. These expert tips will help you build muscle, support joint health, and stay injury-free.
1. Warm Up the Right Way
As you age, warming up becomes non-negotiable. Unlike younger lifters, adults over 40 need more time to prepare the body for intense exercise. Start each workout with 5–10 minutes of light cardio, followed by dynamic stretches and bodyweight movements. Add one or two warm-up sets before each main lift to activate muscles and protect your joints.
Recommended: The Best 15-Minute Warm-Ups
2. Focus on Nutrition for Muscle Growth
Muscle building after 40 requires a clean, consistent diet. Prioritize protein-rich foods, healthy fats, and complex carbohydrates to support strength gains and recovery. While the occasional treat is fine, aim to eat with intention 90% of the time. Proper nutrition is key to maximizing your results and overall wellness.
Recommended: 5 Most Important Vitamins For Muscle Growth & Recovery
3. Protect Your Joints
Joint health is critical for long-term progress. Always warm up all major joints - shoulders, elbows, wrists, hips, knees, and ankles - regardless of what muscle group you’re training. You may also benefit from supplements containing glucosamine, chondroitin, and MSM to reduce inflammation and keep your joints functioning optimally.
Related: 7 Joint-Friendly Alternatives to the Barbell Bench Press
About the Workout
Whether you're new to lifting or returning after a break, this structured 8-week strength training program is designed specifically for adults over 40 who want to build muscle safely and effectively. The plan emphasizes hypertrophy (muscle growth), joint-friendly movements, and proper recovery to help you stay strong and injury-free.
How It Works
You can train every other day, alternating between 3 and 4 workouts per week, or train 2 days consecutively, followed by rest. This schedule gives your body time to recover, an essential factor for muscle growth as you age. The program uses a balanced split: push, legs, pull, and full-body. Each workout targets major muscle groups with controlled volume and moderate intensity.
Why It’s Effective
This routine avoids training to failure, which reduces the risk of excessive cortisol production and over-training, two common concerns for lifters over 40.4 Instead, it focuses on reps in reserve, helping you build strength while minimizing fatigue and joint stress.
Example of Weekly Schedule:
Here's an example of your weekly training and cardio schedule, assuming you want to hit 4 strength training sessions and 3 cardio sessions per week.
- Monday: Workout 1 + Cardio
- Tuesday: Workout 2
- Wednesday: Rest
- Thursday: Workout 3 + Cardio
- Friday: Workout 4
- Saturday: Cardio
- Sunday: Rest
8-Week Muscle Building Program for Adults 40+
Workout 1: Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 4 | 12, 10, 8, 6 |
| Incline Dumbbell Flys | 4 | 12, 10, 8, 6 |
| Machine Shoulder Press | 4 | 12, 10, 8, 6 |
| Lateral Raise | 4 | 12, 10, 8, 6 |
| Seated Dumbbell Tricep Extension | 4 | 12, 10, 8, 6 |
| Rope Tricep Extension | 4 | 12, 10, 8, 6 |
Workout 2: Leg Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 20, 15, 10, 10 |
| Leg Press | 4 | 20, 15, 10, 10 |
| Leg Extension | 4 | 20, 15, 10, 10 |
| Romanian Deadlift | 4 | 20, 15, 10, 10 |
| Lying Leg Curl | 4 | 20, 15, 10, 10 |
| Standing Calf Raise | 4 | 20, 20, 20, 20 |
Workout 3: Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 12, 10, 8, 6 |
| One Arm Dumbbell Row | 4 | 12, 10, 8, 6 |
| Wide Grip Lat Pulldown | 4 | 12, 10, 8, 6 |
| Bent Over Dumbbell Reverse Fly | 4 | 12, 10, 8, 6 |
| Dumbbell Shrug | 4 | 12, 10, 8, 6 |
| Preacher Curl | 4 | 12, 10, 8, 6 |
| Cable Curl | 4 | 12, 10, 8, 6 |
Workout 4: Full Body Day
| Exercise | Sets | Reps |
|---|---|---|
| Box Squat | 3 | 15, 15, 15 |
| Single Leg Curl | 3 | 15, 15, 15 |
| Seated Calf Raise | 3 | 15, 15, 15 |
| Dumbbell Bench Press | 3 | 10, 10, 10 |
| Front Raise | 3 | 10, 10, 10 |
| Reverse Grip Cable Tricep Extension | 3 | 10, 10, 10 |
| Seated Row | 3 | 10, 10, 10 |
| Face Pull | 3 | 10, 10, 10 |
| Hammer Curl | 3 | 10, 10, 10 |
| Oblique Crunch | 3 | 10, 10, 10 |
| Lying Leg Raise | 3 | 10, 10, 10 |
Cardio for Adults Over 40: Keep It Short and Strategic
Including cardiovascular exercise in your weekly routine is essential for heart health and overall fitness, especially as you age. Aim for 3-4 cardio sessions per week, each lasting 20–30 minutes. There's no need to go long; extended sessions can burn too many calories and potentially interfere with your muscle-building goals.
When it comes to choosing the best type of cardio, variety is key. Walking, treadmill workouts, or light jogging are all great options. Don’t overlook low-impact alternatives like hiking or Pilates, which not only improve cardiovascular health but also support flexibility and mobility, two things that become increasingly important with age.5
Related: The Best 10 Minute Yoga & Mobility Routine for Weight Lifters
FAQ: Training Over 40 – What You Need to Know
Can I swap out exercises in the program?
Yes. If you’re working out at home or using a gym with limited equipment, feel free to substitute exercises—just be sure to replace with a similar movement pattern (e.g., swap a press for a press, a row for a row). Focus on maintaining the same muscle group targets and intensity.
Is it okay to train four days in a row?
Occasionally training back-to-back days is fine, but doing so regularly isn't ideal. As you get older, recovery becomes more important for muscle growth and injury prevention. If you're choosing between two consecutive training days or two rest days, opt for the rest—it’s more beneficial long-term.
Can I change the workout order?
Yes. While the program is designed in a preferred sequence, you can adjust the order to suit your schedule. Just make sure you complete all four workouts before restarting the cycle, and try to maintain the structure of each day to preserve balance and progress.
References:
- Frontera, W. R., Meredith, C. N., O'Reilly, K. P., Knuttgen, H. G., & Evans, W. J. (1988). Strength conditioning in older men: skeletal muscle hypertrophy and improved function. Journal of applied physiology (Bethesda, Md. : 1985), 64(3), 1038–1044. https://doi.org/10.1152/jappl.1988.64.3.1038
- Thomas, E., Gentile, A., Lakicevic, N., Moro, T., Bellafiore, M., Paoli, A., Drid, P., Palma, A., & Bianco, A. (2021). The effect of resistance training programs on lean body mass in postmenopausal and elderly women: a meta-analysis of observational studies. Aging clinical and experimental research, 33(11), 2941–2952. https://doi.org/10.1007/s40520-021-01853-8
- Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care, 7(4), 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2
- Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
- Gandolfi, N. R. S., Corrente, J. E., De Vitta, A., Gollino, L., & Mazeto, G. M. F. D. S. (2020). The influence of the Pilates method on quality of life and bone remodelling in older women: a controlled study. Quality of life research : an international journal of quality of life aspects of treatment, care and rehabilitation, 29(2), 381–389. https://doi.org/10.1007/s11136-019-02293-8
167 Comments
Hi Sir Roger,
It's me again, thank you very much for this program and the comments and suggestions on my previous questions. I am on my 8th week of this program and so far the results are what I want. My question though, if I would like to incorporate a rest-pause system into the structure of this program, will this be okay? I would like to keep the structure of this program as is because of its effectiveness but at the same time want to reduce time spent on the gym. Thank you again for these type of programs.
Hi again, Noah! Congrats on the progress you've made, and I appreciate the feedback. Love the idea of adding rest-pauses to boost the intensity. Go for it!
41 here, working out since 2020…should I already be thinking routines for 40+?
Yes, Julian. Programs for Over 40 fitness would still serve you well, even if you have less than a decade under your belt.
HI Roger, I am 47 and reasonably strong and like the idea of this program. I was wondering if at the end of the 8 weeks is it recommended to continue the program but just add weight or is it recommended also to add weight after each cycle week? Thank you for the advice
Hi Ben, if you're seeing results after 8 weeks, you can definitely keep going. If you're strong enough to add weight each week, definitely do it. If not, that is ok but just focus on doing the best you can with what you are using. For everyone that can see these comments, strength is great but not the only standard of progress. I hope you see great results in size and strength and thank you for reading M&S!
I’m 47 and have been doing this workout for about 9 weeks now and enjoying it. I’m an ectomorph and have gained weight, now at 94.5kg, still slim but any gain is a big deal for me. Could you recommend another 3 day split plus 1 day full body workout, as I’ve enjoyed working out this way? Or can I continue with this, taking care to adjust the weight when necessary. Cheers, from UK.
Hi, Oli. I am thrilled that my program has served you well. You can keep going with this one as long as you're still seeing results. The number of weeks are a minimum, not Max. So, feel free to keep going and adjusting weights when needed. Thank you for reading M&S!
Hi Sir Roger,
I am 48 years old, fairly athletic for my age and on my 4th week of this routine but due to limited days that i can go to the gym, I have been sticking out only to the PPL routine of this workout and so far I love the results I am seeing. However, is it okay if I incorporate the other exercises in the full body within the PPL splits. BTW, I am also into cycling during the weekends and club basketball once a week that it makes it hard to do a 4th day of gym workout.
Another thing, if I want to stick to this program, how will I do the progression? Thank you very much and more power to you and M&S.
Hi, Noah. Thanks for reading M&S!
If you get to a point that progress stalls, then I would suggest adding the full-body exercises within the PPL splits. For now, if you are seeing results, stick with what you are doing. Glad you love the results.
You can add weight once you max out reps, decrease rest time between sets, or even pair exercises up as supersets to keep it interesting and challenging. I hope this helps!
Hi Sir Roger,
Thank you very much for the advice, will work on this as soon as I complete the 8-weeks. One last question, how much should the increase in weight be, if I consider in increasing the weight between sets as the reps decrease? For now, I am working on the same weight but changing the tempo after each set (from moderate to slow in negatives).
Thank you again.
The way I determine how to change weight is ask myself if I could lift it for the planned reps if money was on the line. If yes, make the jump. If you're unsure go lighter. I hope that helps!
Hi Roger.
I'm 50, 6' tall, about 230lbs, belly fat etc with the "muscle underneath" my primary goal is to gain muscle not so much as strength and lose fat.
Would this routine accomplish that?
Also as the reps decrease with each set, are you supposed to use the same weight?
In regards to the 3 day per week workout routine what would that look like?
And finally, per the 4 day routine, is it good to have the full body workout the bext day after workout 3 or should there be a rest day in between?
Thank you
Hi Ryan, pleasure to e-meet you, and thank you for reading M&S!
This routine can help you with those goals as long as the nutrition is focused on fat loss.
As reps decrease, weight increases if you are strong enough.
If you train 3 days a week, just do the fourth workout the next week and go back to the first workout after. The schedule doesn't have to fit Sunday through Saturday.
A rest day after Workout 3 is preferred, but if you feel you can handle training two days in a row, that would be ok.
Hi Roger,
I appreciate it, actually started this workout this week!
Thanks again.
Hi Roger,thats a great workout and good advice,, however, im 65 have been training since 1975 and of course ive decreased the intensity over the decades but life always throws obstacles in your way the latest being in 2021 where i had major heart surgery. I have a mechanical aorta valve replacement with damage to the lower ventrical,also have heart disease. I restarted my training just sticking to basic compound exercises and a strict diet and reached my goal of getting back to fitness in 2 years
All was well until Oct 2024 when I was in collision on my motorbike with a van that resulted in my leg being ripped off. I had major surgery and slowly recovering from that.
I have been doing physiotherapy since may last year,im unable to walk very far because of all the metalwork in my leg and knee but im getting there slowly but surely and restarted my weight training at the start of this year there again sticking to basic workout plus what the physio gave me to strengthen my leg and hips.
Do you think your plan can be adapted for my needs or should I just stick to what I'm doing right now?
Thanks
Sam
Hi Sam, in your case stick with what you're doing right now. Follow the physio's guidance until you get clearance to do more. I would suggest showing the physio this workout once you improve and ask for guidance on how to adjust it based on your recovery.
Major props for continuing the journey despite all the obstacles. This inspired me, and I thank you for sharing it with the M&S community!
Thank you for the kind reply Roger, I will show my physio at the next session and look forward to trying it and more for the next 20 years or so.
Hello Roger,
Just started doing this routine this week. Long time gym rat (65 years old) but very hard gainer and focus has always been on cardio since heart disease runs in family. I also have a history of neck issues (narrowing disks) and have been advised not to do shoulder shrugs. Are lateral raises on a machine an OK substitute or is there something else? I can do relatively light dumbbell lateral raises and also light shoulder presses but try very hard not to trigger the nerves in my neck. Thanks.
Solid option, Stephen. I say go forward with that. The lateral raises work side delts, but you don't need to worry about shrugs while dealing with neck issues.
Hey Roger thank you for the workout and just started 2 weeks ago.firtlst week was rough but 2nd week my muscles are feeling more comfortable. How long should I rest between sets being 40?
Thank you for reading M&S, Joshua! Solid question, I would suggest 2-3 minutes rest between sets and exercises. Start with 3 minutes, but decrease it as you go along if you feel you are improving so you can challenge your endurance. I hope this helps!
I just completed the 8week workout for over 40, I just turned 58,which other workout programs do you suggest after this one i completed.
I hope you got good results with this one, Edwin. We will have more Over 40 workouts to come. Until then, you could find a new program at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi! Just started the workout and just noticed that there is shoulder exercises for two of the workouts.
Is this too much?
Thanks!
Hi Stacy, no it is not too much because each workout focuses on different parts of the shoulder. As long as you use proper form and weight, you should be fine.
Hey Rodger,
I wanted to let you know how much I love this workout. A little backstory, 63 year old male always around 180 lbs. I was always that wirey strong guy, couldn’t put on muscle. About a year ago I got some alergey shots and noticed that sleep went from 5-6 hours of poor sleep to 7-8 of good sleep. Then I noticed I was putting on muscle with my “keep what I got working” workout. So decided to lean into it see what happens. Found this workout, spent about 2 months slowly getting my body used to the movements with light weights.
Have been going full on now for six months and I have gained 16 pounds of muscle!
My question is should I switch to a different workout for while or Don’t fix it if ain’t broke?
Hey Bart, I love reading comments like this and am honored that you used my workout. Thank you so much for reading M&S and for sharing your experience. Congrats on that amazing progress!
If it's working, keep going. You may want to swap a couple of movements so you have a little variety and angles to work with, but as far as the overall program, roll with it as long as you keep seeing gains!
Hi Roger,
Noticing that the reps decrease through the sets, should I be increasing the weight pyramid style with each set? I love the workout plan!
Thank You
Gerry Youmans
Hi Gerry, I'm glad you like this one and thanks for reading M&S!
Yes, weight goes up as reps go down. A backup method can be to do longer reps (slower negatives and pauses) if you don't feel you can increase weight.
I hope this helps, and please keep me posted on your progress. I've gotten a lot of good feedback on this one so far and would love your input!
Hi ! I just wanted to ask 2 things:
1) I'm a 37 year old man - is this program
good for me too or should I try something
more intense
2) Aren't 20 and 15 reps a little too much for the
over 40 trainee ? On the other side,I'm not 40+ of age,
and I usually can't get 15 or 20 reps in without
really light weight and breaks throughout
the set.
Hi Cybrand, thank you for reading M&S!
I believe this program can serve you well, even though it is made for older adults.
As I have found over the years, older adults are more capable than they or others realize. So, no 15-20 is not too many.
If you take this on, I would love to find out how it works for you!
We have a few here that older adults can do, but this is the only one I know specifically targeted for Over 40. However, that is about to change because we have more coming down the line. In the meantime, this link may help you find another program.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Thanks for the info, Roger. Just one more thing, if you don't mind : Do you have any other program, here on Muscle and Strength, that would be more suited to my age ?
Hi Roger,
I said I would get back to you when i finished the program which I have now completed.
I am thrilled with my results, I have lost 4.8kg, but the biggest loss is cms having lost 31 cm aĺl over.
But here are the other benefits, I sleep better, I eat better, I rest better,I feel like I am the best version of me right now which I love.
I didnt miss a workout, I stayed focused and I mentioned to you I have degenerative disc disease which doesn't allow me to life heavy. Well over the short period of this program I have now worked up to some barbell work.
I am so happy. I intend to now have a break from this program and will hit it again in July. I am going to work on agility and mobility next.
Thank you from the bottom of my heart this program got me back in the groove. 60 years old and loving life.
Biggest thanks.
Donna
Hi Donna,
This is absolutely thrilling to read! Aside from the loss of centimeters and kilos, what you have gained makes what you accomplished even more remarkable. Enjoy that break and enjoy all the improvements you have made. Thank you so much for sharing your experience and for being a part of our community!
I’ve not been serious or consistent in the gym since college. Now at 42 the game has changed drastically. This workout and information has given me a great introduction back into the gym. If you follow this program and keep a clean, healthy diet you will see results. Not only did I drop scale weight but I dropped body fat % and increased lean muscle mass as well. Fantastic program for people over 40 who are needing an introduction back into the gym.
Zack, this absolutely made my day! So glad you saw results, and I greatly appreciate the feedback. Thanks for reading and supporting M&S!
Thanks for posting this workout. I am a 60yo man, working on maintaining a healthy lifestyle after losing literally decades to bad habits. Starting in very poor shape 2 years ago, I've worked through some the other workouts on M&S, changed my consumption habits, and gotten twice as strong on several lifts (my starting point was ridiculously weak) while losing almost 100 pounds. I still have about 40 to go to my goal, but I'm digging the healthier lifestyle.
Anyway...I started your program the other day, and the sets/reps you list here are interesting. Is it fair to guess that for older guys, more reps/set allows for building strength with lower risk of strain or injury, compared to, for example, the 5x5 in workouts designed for younger men?
Do you recommend a certain rest time in between sets?
I see very little ab work in the plan. Could you suggest how to add a little more ab/core work? I find that torso twists with resistance, in particular, have been very helpful with my (minor but nagging) back pain.
Thanks again for thinking of the older guys.
Hi Matt, thank you for reading M&S, and congratulations on the progress you have made. Those results are incredible!
Ab work, yes you can put more in, and I would suggest doing it when convenient for you. Love the torso twists and I can share a link with more workouts you can do along with those. If you want a specific time, then I could say do them first before your main workout of the day.
https://www.muscleandstrength.com/workouts/abs
Keep me posted on your progress, and I hope this helps!
Thanks for your reply.
After doing the workout for a couple of weeks, I find the split isn't working for me. My lower body often needs a couple of days to recover, so there aren't enough days in the week to train legs 3 times. Especially since I often get my cardio by hiking hilly terrain on "off" days.
I did learn by trying it though, and will incorporate some of these exercises in a split that works better for me. So far, a 4-day split that works upper and lower 2 days each per week has felt best. I'll also keep in mind your advice on warmup, reps/set, avoiding failure and etc.
Thanks again!
Hello Roger,
I just turned 50 this past year. I have been a rollercoaster workout enthusiast, up and down/ on and off, lol. It's been a while but I am ready to get going again. Currently 5;8", 205 so I need to cut at least 20 lbs. Is this a good out of the gate program or do you recommend any modifications as I get started?
Best,
Anthony
Hi Anthony, glad you are ready to go. I think this would definitely be a great starting point and have no other changes to make. Just don't worry about hitting failure on every set. If you approach failure on the final set, you did the job. Best of luck, and please keep me posted.
Really solid and easy to follow plan, I like how you lay out the progression and keep the exercises straightforward.
The weekly structure feels realistic for busy schedules, and the notes on recovery make it feel more sustainable long term. For anyone training at home a home gym setup can still work great with this routine by swapping in adjustable dumbbells bands and a bench where needed.
Thanks for putting it together!
Hi Roger
I am 1.78m tall and weight around 60 - 62kg
18yr old. Last gym session was about 15 yrs back.
So need to gain wight and also in the process try to get back to +/- 90kg... that was a good body look for me back in the day. What would you suggest in not to high class suplements / food. Also distant my self from alcohol for about 2 months now. So really want to do 360 on my body if possible.
Hi William, my guess is that is a typo on your age. It says 18 but you mentioned the last gym session was 15 years ago and that you're distancing yourself from alcohol.
Onto your question: Food is always the priority. Lean protein sources with fruits, veggies, and slow digesting carbs for recovery. The link below will help you learn more about the setup for nutrition.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
As for supplements, the recommended supplements at the top of the article are Whey Protein, Creatine, Multivitamin, and Joint Health (optional). You can get protein from food, so if you were to only get one supplement, I would say creatine is it. Whey or the joint formula would be a solid section option. That said, don't break the bank. If your budget is tight, focus on the food over supplements.
Just wondering about how much is the lbs on each exercise
Thanks for asking, Ken. Weight will vary from person to person, but the effort should be around 8 or 9 on a scale of 1-10. You should feel challenged but complete all the reps without sacrificing form. I hope that helps, and thank you for reading M&S!
Hi Roger,
I am on week 6 of this program and so far its been working great for me. I haven't been to the gym in about 10 years so I wanted to return having a structured routine to follow. I'm currently around 288lbs, down from 303 when i started this program and looking to get to around 220lbs. My goal is to build strength and muscle. So would you recommend I do another round of this program at the end of my 8th week or is there another program I should start based on my goal.
Hi Conroy, I'm honored that you chose this one and very happy it is helping you. 15 pounds down is no joke. Be proud of that!
For now, I would say stay here. 8 weeks is a basic recommendation but not law. If you're seeing results, keep going. Also, good news, we have an Over 40 fat loss plan coming here on M&S in the near future. Stay tuned for that!