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
77 Comments
Hi, what is the suggested weight for warm up sets? Like half of maximum weight or else?
Half to 60 percent of what you plan to do with your work sets is a great choice for warming-up, Aurelijus. I hope this helps. Thanks for reading M&S!
Just wanted to thank you for this program. It helped me get back into lifting without the guess work and kept me accountable. It's hard to find good free resources and I understand why, but this has been great!
Hi Roger,
Just curious, at what percentage should I (64 year old male) be doing these or any other strength or muscle building exercise at? Also my doctor said I should be doing empty barbell leg exercises due to the fact years ago I tore my left hip ball joint lining. Thanks again. Take care.
Hey Clint, I would say start with 50% of your max and working from there. If that is too light, go up or if it's too heavy, go down.
When it comes to recovering from injuries, I always defer to the doctor. So, if your doctor said empty barbell movements, follow that recommendation.
When I do leg days, my legs afterwards are always so darn sore and it hard to walk for a few days after. What am I doing wrong and how do I correct this?
Thanks Clint
Hey Clint, I understand the concern, but that is not you doing anything wrong. The legs are the largest muscle groups, which means you're going to be more sore when you train them hard. This is known as Delayed Onset Muscle Soreness, or DOMS for short. It will take time but eventually your legs will get accustomed to the training and you'll be less likely to deal with this after those leg workouts. In the meantime, massaging them with something like a percussive gun, frequent stretching, and resting when possible will help with recovery so the soreness diminishes.
Salut Roger! Am nevoie de o informație în legătură cu seriile de 12 10 8 6 ...La fiecare serie pot sa ridic greutatea dacă tot scad la serii? Mulțumesc frumos
Salut Stefan! Poți folosi aceeași greutate sau poți crește greutatea atunci când repetările scad. Dacă alegi să folosești aceeași greutate, îți sugerez să faci repetări mai lente, astfel încât să poți crește în continuare dificultatea. Sper că acest lucru te ajută și îți mulțumesc că ai citit articolul M&S!
Stefan's question (Romanian): Hello Roger! I need some information about the 12 10 8 6 sets... Can I lift the weight in each set if I keep decreasing the sets? Thank you very much.
Answer: Hello Stefan! You can use the same weight or increase the weight when reps decrease. If you choose to do the same weight, I suggest doing slower reps so you can still increase the challenge. I hope this helps, and thank you for reading M&S!
I'm 55, lean at 57kg and new to building muscle and have only ever been interested in pure cardio with cycling and running. My aim now is strength in older age as I've acquired injuries by very repetitive cardio.
I've only just begun the programme and I'm trying to get used to exercise with such a low number of reps when compared to cardio and don't want to get more injuries by possible weight overload. If I feel I'm not near failure can I just keep going on a challenging but manageable weight instead of stopping simply because I've reached the rep count? I also ask this as compared to my previous cardio exercise I just don't feel as if I've done enough!
Hi Tony, great question!
If you are not near failure and are capable of doing more, go up in weight. You should be within 1-2 reps of failure at the end of each set.
If you have great experience with cardio, then yes, this won't seem like you're doing much. However, the job is to train the muscles in a challenging way, not push yourself to exhaustion. As long as your doing this consistently and recovering properly, you should see results.
I am about to be 50 and normally I workout 4 times a week, mostly lifting in a superset routine with low numbers or reps (8) and trying to pick heavier weights, but I have noticed that I don’t get good results. I want to try this routine but have some questions. How can I know what weight I should start with and should I increase the weight as the reps decrease?
Hi Pablo, you can start with a weight that you feel is moderate for you. In other words, you should be able to do the first set without approaching failure. Yes, increase weight as reps decrease. The final set should be heavy and challenging, but you should be able to finish with a rep or two at the most left in the tank. If you feel you could go beyond that, you should go heavier.
I hope this helps, and thank you for reading M&S!
Thanks!
Hi Roger,
What would you recommend for the rest time between sets and also the rest time between different exercises?
Hi Andrew, 2 minutes between sets, and 2-3 between exercises. I hope this helps, and please let me know how the programs works for you if you run it. Thanks for reading M&S!
Hi I love these workout's and used for years. I’m over 40 now and want a workout like this but I’m not a beginner. What reps do you recommend for someone that’s experienced in the gym but looking for a workout to mix up over the year.
I tend to change my workouts after 8 to 10weeks.
Hey Glenn, I would still keep the reps the same. You could go a little heavier or add in drop sets occasionally if you want to take it to another level.
Does this mean I should do the sets 4 times...as is:
20 squats X4
15 squats X4
10 squats X4
10 squats '4?
Hi Carley, it means this.
Set 1 - 20 reps, rest
Set 2 - 15 reps, rest
Set 3 - 10 reps, rest
Set 4 - 10 reps, rest.
I hope this clears that up.
Hi, first day in the gym and it was great, second day also great but the romanian deadlift had a told on my lower back. I rested one day, and then back for the third day where I was able to do the deadlift. Unfortunately that afternoon my back was totally destroyed and I could barely walk. I have been doing stretching but the pain is really bad. I saw a chiropractor, put things in place, helped a bit, but any advice on:
1. What exercises shall I do while my back recovers.
2. Which exercises can I do instead of deadlifts which are safer for the back.
I am 54.
Thanks!
Hi Christian, in this case, I would suggest skipping the deadlifts altogether. Simply move on to the next exercise. You might be able to do low back extensions, but even then I would be cautious.
If you continue with the program, let me know how you do. Thanks for reading M&S!
After 8 weeks of this workout is there another one you would recommend i switch to ?
Depends on what your next goals are, Brian! We have plenty for you to choose from at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
We hope this workout served you well, and we thank you for reading M&S!
Roger, Senior Writer
Is it okay to increase the weight for each set as I decrease the number of reps for each set
That is actually preferred, Jewell. Go for it!
In this article , it mentions 1-2 sets prior to hitting your working sets. Does this program mean all the sets listed is working sets or should people use warm up sets before 1 or 2 working sessions at a challenging weight?
Hi Josh, the sets listed are working sets. So, the warmup sets are 1-2 additional. That said, if you feel you're ready to go and don't need them as you progress, take one of the work sets and start light if you like.
Ah! Ok Thanks! I did it with 1-2 warm up sets and then a couple of working sets. That worked too!
Hi Roger,
I'm a 69yr old male getting back to the gym after 3 m0nths break and want to build muscle. What is your opinion of using testosterone supplements, creatine, and protein shakes a few times a day to get the most protein in I can along with diet?
What's good, Bruce? Thanks for reading M&S!
The creatine and protein I love. They will both serve you both in terms of building muscle and optimizing health. The testosteron supplements are what concern me, only because so many of them fall short of what they are supposed to do. DHEA can be a great option for testosterone support, and I recommend that highly. We do have several test products here on M&S, and they have good reviews from our verified customers. If your doctor feels TRT would benefit you, then clearly that would help. Those are my thoughts on that, but others can certainly chime in here and give their opinions.
Thank you for your help! I'm a retired fireman Paramedic. I have had many injuring throughout my 35yrs working. I played professional baseball for 4 years and 1 year of pro football. I workout like a mad man. I could squat and deadlifted over 700lbs and bench 350lbs. I exercised constantly for years. I hardly ever missed a day no matter what. But I was in a gas explosion several years ago and I fell out of a umpstairs window. I broke my neck and my back and my shoulder. Since my retirement 5 years ago I have had 15 surgeries. 3Neck and 4Back surgeries. I am in constant pain. I never took any drugs or drank any alcohol. I believed in staying in shape. Since my surgeries I have had a terrible time trying to keep in shape. I did pushups and dips and my execerise wheel 200 times a night. I did these things for almost my entire time as a fireman. I am having a tuff time doing anything. Do you have any subjections on what I can do to get back in shape in sum fashion. Thank you for your time. I am 65 years old but I am willing to do anything that you suggest. thanks Rick2
Wow, Rick! First and foremost, I am glad you are here but also am sorry you deal with the struggles from that. I guess what we need to start with is what can you do right now? Even if it is walking and little else, let me know what you can do, and we can try to build from that.
I am new to weightlifting, how do I determine what weight amounts to use for the exercises?
Hi Tommy, basic trial and error. Start with something that you would bet money you could complete the reps with, then adjust based on how that feels. When you get to the proper weight, make a note of it for next time.
in thr Incline Dumbbell Bench Press do you start at the 12 or low end of 6 for the number of reps to doo
Hi Michael, start with 12, then do 10 with more weight, then 8 with more, and so on. The last set should be for 6 with heavy weight.
I see that each muscle is worked with 4 sets. But on day 3 (Workout 3: Pull Day), we do preacher curls and cable curls. It's like doing 8 sets for the biceps. Is that correct? I don't quite understand the differences between preacher curls and cable curls.
Thank you so much for your lessons.
Hi Bass, the preacher curl keeps the upper arm braced against the bench. This isolates the biceps so they have to work harder. The cable curl allows constant tension and more range of motion. Doing both allows you to target the biceps in different ways for a more complete session. Also, keep in mind that biceps are working along with the back muscles in a secondary role. So, they will feel the effects of this.
This program looks really detailed and easy to follow for someone over 40 I’ve been trying to stay consistent with my workouts and this gives me a clear plan I’ve also been looking into upgrading my home setup with some wholesale gym equipment so I can keep progressing without needing to go to a crowded gym Excited to see the results if I stick to this routine.
Feel free to check in with progress updates and questions if you like. We appreciate you reading M&S. Best of luck!
Good day,
I have just complete week two of this program, haven’t trained in over 20 years and starting to feel great. First week was hard getting back into it.
Can you clarify the below for me? Does this mean each set I do 12,10,8,6 reps? Or do I do 12 reps for set 1, 10 reps for set 2 etc? I have been doing 4 sets of 12,10,8,6 and it’s taking ages to compete.
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12, 10, 8, 6
Thank you in advance.
Hi Gary, 12 reps for set 1, rest, 10 reps for set 2, rest, and so on. I hope that helps clarify things. Keep me posted on how you're progressing. Thanks for reading M&S!
Hi there,
I have just one Question. I whant to get bigger, i am 45 and started going to the gym but i cannot do diets becouse of my wife and kids. I recently bought protein whey and creatine and also multi vitamines... is there anything else i can do to speed up the proces
Thank you foryour time
Hi there. If you want to get bigger, then you should not worry about a fat loss diet because you need to eat more to grow. So, as long as you are eating healthy overall, then you should be fine. This guide can help if needed.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Consistency and recovery is what it takes. No worthwhile and healthy shortcuts, I am afraid.
Hi,
I tried the first workout last night at the gym. I found that doing 4 sets of doing each of these exercises takes a long time to complete with the gradual decrease in weights on the reps. As a 60 year old female( been lifting for years), can this workout be effective performing 2 sets of each exercise without taking up so much time on a machine or bench at the gym?
Hi Kelly, the extra volume is what has been shown to help older adults build muscle. Since you have gym experience though, you could probably get away with dropping one set per exercise and still see results.
Thank you for your prompt response!
what does it mean do 4 sets 12, 10, 8, 6 reps? Do you increase or decrease the amount of weight each set
Hi Brian, you are to increase the weight each set. You should feel challenged with the weight you use but still be able to finish the set. Hope this helps!