Exercises for Men Between 30's & 40's: Key to Look Younger Than Your Age

Exercises for Men in Their 30s and 40s – Feel Younger and Fitter for Longer

It has been proven that regular exercise can not only improve body functions but also significantly improve the functioning of the brain too. Regular exercise at any age can do wonders for the body and even ends up reducing the chances of diseases as you age. People who exercised regularly throughout life have had better health conditions well into their old age.

However, exercising right is imperative. If you are not exercising right, it may cause even more harm than not exercising at all. Your body changes with age so your routine must change too – else it would only end up causing damage to your body. You must realise that exercising after the age of 30s is not so much about building muscle or a rock hard body, but more about conditioning and maintaining fitness that can help you do a lot of activities later on. Read on to find out more about what you should do in your 30s, and why you should do it.

Why Should Physical Activity Be One of the Priorities for Men Over 30’s?

There are many reasons as to why you should continue to exercise regularly into your 30s. Some of them have been given below:

  • Exercising regularly strengthens your heart as you age. When you become older, the nerve receptors around your heart reduce. These are the same receptors which control the speed of the heart, and consequently how oxygen moves around in your body. The reduction of your heartbeat may not be noticeable, but they exist all the same. This can be stopped through regular exercise, and you can make your heart beat faster for prolonged periods even into your 30s and 40s.
  • You can also control the onset of weight gain by doing weight training. Your body requires lesser calories as you age, but most of us tend to eat the same as in our 20s even though we are older – some start eating even more. This means that the weight gain will begin to become more pronounced, and cholesterol problems may also begin. This can be controlled using daily exercise to lose weight
  • The flexibility of the body reduces as you grow older, with the tendons starting to age too. By doing activities like stretching and yoga, you can remain nimble and agile when you are ageing
  • The reduction of muscle mass in the body can be prevented by resistance training, and thus, stop gaining weight even though you are ageing. A few sessions a week are sure to make a massive difference to your weight when the time comes
  • Bone density is best at age 30, after which the bone starts to lose mass owing to resorption. This can be prevented by regular high impact exercises like jogging, skipping and jumping
  • Exercising is the best medicine for ageing, too. Telomere erosion, one of the main reasons for cellular deterioration can be limited to regular exercise – this means that you are at a lower risk of age-related diseases like cancer and heart disease if you exercise.

Best Exercises for Men in 30s and 40s

Some of the best exercises for men in their 30’s and 40s.

1. Standard Planks


These are one of the most complete and easy-to-do exercises that you can do in your 30s. It increases strength, and you can also improve your balance and endurance along the way. Remember to do them correctly, though

2. Barbell Squats

Barbell Squats

These are a compound lift exercise which focuses primarily on the entire trunk, but your upper body and core benefit from this as well. You must remember not to use hefty loads since they can cause harm – focus on endurance with a moderate amount of weight, and ensure that the form of your knees and lower back are right to prevent any injuries.

3. Lying Down Leg Lifts

Lying Down Leg Lifts

This exercise is meant to target the core muscles and the hip flexors of the body, which tend to lose strength as you age. A variant of this exercise is the hanging leg raise, which can cause stress over the shoulders if they are practised too much. This reduces stress on your body and lets you focus well on the parts that it is supposed to work on.

4. Elliptical Training

Elliptical Training

An elliptical is a machine which may seem to built for cardio, but it helps increase your strength too. Running seems like a fine alternative to it, but it may cause stress on your knees and legs if they are done too much – ellipticals help you focus more on your arm and core strength too. You can perform this exercise for as much as an hour every workout session, to good effect.

5. Push-Ups

Push Ups

Push-ups are a classic chest exercise, which can be done anywhere without needing any exercise. They focus on strength in the upper body and also improves the balance capabilities of the body. They also bring in a range of muscles, from the core and the leg muscles to your biceps and triceps. A complete exercise, make sure that you do as much of it as you can since it is a resistance exercise.

6. Yoga


Yoga might not sound like the ‘coolest’ option, especially for those who used to be gym rats when they were younger – however, you are old enough to not worry about what is ‘cool’ anymore. Yoga is the perfect low-impact exercise routine you can follow, as it focuses on flexibility and mental health as much as it does on your physical agility.

7. Hiking


This is perhaps the best way to have fun while you are simultaneously getting a workout in. You get to enjoy the amazing outdoors around you, and you can also make it more competitive for yourself by increasing the distance bit by bit every time you go hiking. Hiking is a fantastic cardio workout, and it also helps you work out all the major muscle groups in your body. This is more of an opportunity to get your work out done, rather than a leisurely Sunday activity.

8. Running Routines

Running Routines

The King of Cardio routines, running remains effective even if you are into your 40s. This is one of the best ways to keep the weight off, all the while maintaining the health of your heart. You must remember to ease into it, considering that your body is not what it once was – also remember to equip yourself properly, with good shoes and a high surface to run on.

Exercises That Men Should Avoid After the 30s

There are some exercises that you should keep away from too when you are older than the age of 30 or 35. Some of these have been covered below.

1. Sit-ups


They are one of the worst exercises that an older person can do, considering the stress they place on the back. You may injure your lower back or even herniating a disc from all the stress you place there. You can replace these with planks and side planks for better effect

2. Dead-lifts


While they do seem extremely macho to carry out, they are one of the worst things you can do to your body in your 30s – especially if you have no previous experience in them. Without understanding the form and having the core for it, your body may end up succumbing to a whole lot of injuries

3. Rows with Rotation

Rowing Exercises

These are e fine exercise when you are younger to strengthen your back muscles, but you may again end up displacing a disc if you do them in the wrong manner

4. Russian Twists

Russian Twists

Your lumbar spine is meant to provide stability to your body, and not mobility – if you twist them under stress long enough, it can become problematic to your body after some time

5. Overhead Presses

Overhead Presses

This again has to do with the form the person has while doing it, rather than the exercise itself. If not done rightly, you may end up injuring your lower back extensively

6. Leg Press

Leg Press

Leg presses are a great exercise for men’s buttocks may put a lot of stress on your lower back if the range of motion is too much, and this can cause nagging back pain which is extremely difficult to manage.


Some questions you might have included:

1. How Often Should 30+ Men Workout?

You should exercise for 4-5 days a week, with 2-3 days of strength training 3-4 days of cardio training involved.

2. Can I Gain Muscle Once I Cross 30?

Of course, you can gain muscle – but know that the process is much harder. Your body slows down with age, and muscle mass tends to start reducing after the age of 30, along with bone density. Maintaining the existing muscle mass is going to be a challenge, and you will have to work harder if you want to gain muscle.

3. Is Cardio Bad for Men Over 30?

Cardio is not bad for men – however, bad form in any exercise may turn out to have an adverse impact on the overall health.

4. Which Exercise is Best to Do at Home for Men?

Planks, push-ups and lunges all work a lot of different muscle groups, and they are hard to beat when it comes to improving your overall health.

There is no doubt as to whether you should continue exercising when you are into your 30s and 40s – however, always remember to ensure that the form is right since your body is more fragile than before.

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