These Are My Favorite Things to Do At The Gym Recently
I’ve been a gym rat all my life, and I can honestly say that I stuck to the same workout routine for much of my 20s and 30s. Now that I have reached that 40-year-old mark, I have found that the exercises I used to do aren’t what I need anymore.
These days, I need more low-impact exercises to protect my joints and prevent injuries. But, at the same time, I have been adding more strength training and balance work to maintain muscle mass and also improve my stability. I wanted to share a few things that I have been doing at the gym recently with these new goals in mind. Hopefully, you, too, can benefit from these exercises and add them to your gym routine. We gym rats know that you need to switch it up to get the results you want!
Always Warm Up
One of the things I always, ALWAYS do at the gym is warm up. When I was younger, I could walk into the gym and immediately start lifting hundred-pound weights. Now, I need to warm up my muscles and prep them for the workout. Warming up is crucial because it gets your blood flowing, increases your heart rate, and preps your muscles for harder work. A quick warm-up will also help reduce the risk of injuries by loosening up stiff joints and improving your range of motion.
Lately, I have been doing a slow jog on the treadmill or outside before I head into the gym. I don’t push myself too hard on these runs as they are meant to just get my heart rate up and my body moving. A slow, one-mile jog is plenty!
Sometimes, I will jump rope instead of jogging as a warm-up, just to switch things up. Jumping rope may not sound very hard, but let me tell you that 5 minutes of jumping rope will have your heart beating fast!
Core Exercises
I have been focusing a lot on my core strength lately. Having a solid core is essential for balance and stability. It is also important to have a strong core to help prevent back injuries. So, with all of this in mind, I have been doing a lot of plank exercises at the gym, which are fantastic for your core. It also requires no equipment, so you can do planks at home, even on your days off from the gym.
To do a simple plank, you start by getting into a push-up position but, instead of being up on your hands, rest your forearms on the ground. Your elbows should be directly under your shoulders in a parallel line, and your forearms should be parallel to each other. Keep your body in a straight line from your head to your heels—no sagging hips or raised butts! Imagine drawing a straight line through your spine. Hold this position for as long as you can with good form. I started with 30 seconds but have worked my way up to one-minute planks now. I know that this seems quick, but you will be amazed by how quickly your core muscles start to burn!
Planks also work your shoulders, chest, glutes, and even your legs as you work to keep your body steady. It’s one of the best moves to build strength and stability all at once. There are also quite a few ways to modify the plank to accommodate those with injuries or pain. Side planks, bent knee planks, or, if you are feeling super strong, planks with added weight are all variations you can try.
My Favorite Gym Arm Workouts
I have always wanted to have big arm muscles, and that hasn’t changed now that I am over 40. There is just something about having nice biceps and triceps that makes me feel stronger. Recently, I have been using the dumbbells a lot at the gym. I have been focusing mostly on reps rather than lifting higher weights. Focusing on reps instead of heavier weights will help build endurance, ensure that you have good form, and it can even reduce the risk of injury. Consistent, controlled movements with lighter weights can be just as effective for strength and muscle growth as heavy lifting.
I start with the basic bicep curl, holding a fifteen-pound weight in each hand by my side and then bending at my elbow to lift the weight up to my chest, doing one hand at a time. I go slow and lift in reps of 20. You will definitely feel the burn by the end! You can also use a weight bar rather than individual dumbbells. Both options work fantastically.
Next, I do the dumbbell curl but from a kneeling position. Being on your knees will make you use your back less as you lift and your core muscles more. Make sure that when you kneel, you squeeze your glutes and abs as you lift. Kneeling dumbbell lifts is like a full upper body workout!
I have been finishing my arm workout with dumbbell tricep kickbacks. All you need to do is grab a dumbbell in each hand, hinge forward at the hips, bend your knees slightly and make sure your back is flat. Bend your elbows at 90 degrees, keeping your upper arms close to your body, then extend your arms straight back until fully extended. Slowly bring the dumbbells back up to where they started and then repeat. This move targets the back of your triceps and is perfect for building strength and definition!
Oh, and one more thing I want to mention – don’t underestimate the power of chin-ups. At 40, I still find chin-ups to be a full-body challenge, so I try to add them to my daily routine. I’m happy to say I can still crank out a quick 20 chin-ups, which I feel is a huge accomplishment!
Leg Workout for Men Over 40
Squats. I cannot say enough about squats. It is my go-to move in the gym. Squats are one of my favorite exercises because they work so many muscles, from quads, hamstrings, glutes, and even my core. To make them more effective, I like to add weights, like holding a dumbbell at my chest for goblet squats or using a barbell across my shoulders for back squats. Adding weight challenges my muscles even more and helps build strength faster. Squats are fantastic for improving mobility and balance, too, which I need now that I am over 40!
I also love the leg press machine at my gym. Leg presses really target my quads, hamstrings, and glutes, all without putting too much strain on my back. You just need to sit in the leg press machine, put your feet shoulder-width apart on the platform, and push away the press while keeping your back flat against the seat. Lower it back down slowly, stopping just before your knees hit 90 degrees. Leg presses are such a great way to build leg strength, especially when I want to mix things up from squats!
As I get older, I know I will keep changing my gym routine. Different exercises target different muscles and are beneficial in a variety of ways. I will keep sharing my new gym routine with you, and hopefully, we can both keep going to the gym well into our 90s!
