Training tips for men over 40

Two to three full-body strength sessions a week build and maintain muscle. Focus on squats, hinges, pushes, pulls and carries.

Spend 5–10 minutes warming up. It reduces injury risk and helps you lift better.

Rest days, protein and sleep are when progress happens.

Recovery can take a little longer and joints may need more warm-up, but the ability to build strength and fitness doesn't disappear at 40 — consistent training still works well into later decades.

The main shifts worth making are around warm-up, recovery and exercise selection, not abandoning intensity altogether.

The national guidelines recommend 150–300 minutes of moderate (or 75–150 minutes vigorous) activity weekly, plus muscle-strengthening activities on at least two days. For men over 40, hitting the strength component consistently is often the most valuable part for maintaining function.

• Monday: full-body strength (squat, row, press variations)
• Tuesday: 30-minute brisk walk or easy cycle
• Wednesday: full-body strength, different exercise variations
• Thursday: mobility or rest
• Friday: full-body strength or sport
• Saturday: longer walk, hike or recreational activity
• Sunday: rest or gentle stretching

A proper warm-up reduces injury risk and tends to improve performance in the session itself.

• 5 minutes light cardio (bike, rower or brisk walk)
• Dynamic stretches for hips, shoulders and ankles
• 1–2 lighter warm-up sets before your main lift

Squats, hinges (deadlift variations), pushes, pulls and carries cover most of what's needed for everyday strength and resilience. Technique and consistency matter more than lifting heavier than is comfortable.

• 7–9 hours sleep most nights
• Protein spread across meals, not just one big serve
• At least one full rest day between hard sessions for the same muscle group
• Alcohol kept within the NHMRC guideline of no more than 10 standard drinks a week

If you've been inactive for a while, have an existing health condition, or notice chest pain, dizziness or unusual breathlessness during exercise, see your GP before increasing training intensity.

Some men use a once-a-day capsule such as Drivenol alongside structured training, sleep and nutrition as part of a general wellbeing routine — it's not a substitute for proper programming, warm-up or recovery.

More answers on our FAQ page.

• Australian Physical Activity and Exercise Guidelines
• Eat for Health — Australian Dietary Guidelines
• NHMRC — Alcohol guidelines
• Healthy Male