4-Week Strength & Vitality Workout Plan for Men in Their 40’s
Goal: Maintain muscle mass, enhance joint health, boost cardiovascular fitness, and support long-term vitality.
Weekly Structure (Repeat each week with progressive overload: slightly increase weight or reps)
- 4 Strength Training Days (full-body emphasis)
- 2 Active Recovery Days
- 1 Rest Day
Day 1 – Upper Body Strength
- Push-Ups – 4×10–15
Gear: Weighted Vest – Adjustable Weighted Vest 0-44 lbs, 5BILLION (Amazon) - Dumbbell Bench Press – 4×8–10
Gear: NordicTrack Select-a-Weight Adjustable Dumbbells – top pick for versatility and smooth increments (Tom’s Guide) - Pull-Ups (or Assisted) – 4×6–10
- Dumbbell Row – 3×10–12
- Plank Hold – 3×45 sec
Day 2 – Lower Body Strength
- Bodyweight Squats – 4×15 (or Goblet Squats with dumbbell)
- Romanian Deadlifts – 4×8–10
- Step-Ups – 3×12 per leg
- Calf Raises – 3×15–20
- Side Plank – 3×30 sec each side
Day 3 – Active Recovery & Mobility
- 30 min brisk walk or light cycling
- Dynamic stretches: hip openers, shoulder circles, cat-cow
- Foam rolling
Gear: Amazon Basics High-Density Foam Roller – reliably supportive
Day 4 – Full-Body Strength
- Dumbbell Deadlift – 4×8–10
- Incline Dumbbell Press – 4×10–12
- Lat Pulldown or Band Rows – 3×10–12
- Walking Lunges – 3×12 per leg
- Farmer’s Carry – 3×30 sec
Gear: Leverage your adjustable dumbbells or consider PowerBlock Elite EXP Adjustable Dumbbells for a secure and space-saving design (New York Magazine)
Day 5 – Core & Stability
- Hanging Knee Raises – 3×10–12
- Bird Dogs – 3×12 per side
- Russian Twists – 3×15 per side
- Pallof Press – 3×12 per side
Gear: TheraBand CLX Resistance Bands – excellent stability tool - Side Plank with Hip Lift – 3×8 each side
Day 6 – Active Recovery
- Gentle swimming or yoga
Gear: Evolve by Gaiam 5 mm Yoga Mat – comfortable and durable - Focus on deep breathing and stretching
Day 7 – Rest Day
- Hydrate, enjoy light walking, and practice mindful eating
While this is a workout plan for men in their 40’s it could be used for most age groups
Progression Tips
- Weeks 1–2: Begin with moderate weight; prioritize form
- Weeks 3–4: Increase reps or weight gradually
- Rest 60–90 seconds between sets
- Aim for 7–8 hours of quality sleep nightly
Nutrition Support
- Protein: Lean options like chicken, fish, eggs, Greek yogurt
- Healthy Fats: Avocado, olive oil, nuts
- Vitamins & Minerals: Load up on colorful veggies
- Hydration: 3+ liters of water daily
Affiliate Disclosure
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Why These Products?
- The 5BILLION Weighted Vest is adjustable up to 44 lbs, making it versatile for strength progression. (Amazon)
- NordicTrack Select-a-Weight Dumbbells are highly rated for their broad weight range and ergonomic design. (Tom’s Guide)
- PowerBlock Pro EXP is frequently recommended for its durability and fast adjustment mechanism by fitness experts. (New York Magazine)
- Amazon Basics Foam Roller, TheraBand Resistance Bands, and Evolve Yoga Mat are all popular, durable, and beginner-friendly Amazon options.
Affiliate Disclosure: As an Amazon Associate, I earn from qualifying purchases. This comes at no extra cost to you and helps support the creation of free, high-quality fitness content.
Checkout out more tips here: AI Driven Meal Plans
