Trainer Swears by These 6 ‘Crucial’ Exercises Every Man Over 40 Must Do originally appeared on Men’s Fitness.
If you want to age with grace, you’ve got to continue training hard—especially if you’re over 40.
In a new video, trainer Bobby Maximus reveals six essential exercises every man over 40 should be doing to maintain strength, mobility, and overall fitness.
Put them all together in a workout following a 10-to-1 ladder format. Start each exercise with 10 reps (or 30 seconds for planks), then decrease by one rep each round until you reach one. For split squats, be sure to complete reps on both legs to get the full benefit.
This ladder gets you a high number of reps, keeps you moving, and builds strength, stability, and endurance—all at once. Check out the exercises below.
Related: These Are the Best Exercises to Build a Huge Chest for Men Over 40, Trainer Says
Must-Do Exercises for Men Over 40Pullup
“You know why lat pulldowns were invented? Because pullups are hard,” Maximus said. “But good things come from struggle. Pullups are the greatest back-builder of all time.”
Maximus likes to do pullups with a neutral grip because they’re slightly easier and better on your shoulders. Grab the handles with your palms facing in, engage your core, and pull yourself up until your chin clears the bars.
Overhead Press
“You need healthy, strong shoulders,” Maxiumus says. And overhead presses will build them.
Use dumbbells for these. Maximus performs them with a neutral grip. Press the weight straight overhead until your arms are fully extended, then lower them back down.
Goblet Squat
“This is awesome because it’s going to work your core,” he says. “Super great move because it’s so functional.”
If you’re in your 40s, you might be avoiding back squats due to concerns about joint stress or mobility limits. Swapping them for goblet squats is a smart alternative that lowers injury risk while still targeting your quads, glutes, and core.
Hold a dumbbell or kettlebell to your chest with both hands, feet shoulder-width apart. Squat down by pushing your hips back and bending your knees, keeping your chest up and core engaged.
Pushup
Maximus calls pushups underrated, underutilized, undervalued, and underappreciated. Do your best to take your chest all the way to the ground.
Start in a high plank position and lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position, keeping your body in a straight line.
Bulgarian Split Squats
Bulgarian split squats are one of the most challenging exercises, but they’re incredibly effective for building single-leg strength, improving balance, and boosting proprioception. This is especially important as you get older.
Stand a few feet in front of a bench or sturdy surface and place one foot behind you on it. Lower your back knee toward the ground by bending your front knee, then return to a standing position.
Plank
Maximus says if you want a six-pack, do your planks. But doing a proper plank is about more than just “stacking your bones up.” You have to think about engaging and flexing your entire body from head-to-toe.
Get into a high plank position as if you were about to perform a pushup, digging your hands and feet into the ground and engaging your core. Hold the position.
Related: Trainer Shares 5 Dangerous Exercises Men Over 40 Should ‘Never Do Again’
Trainer Swears by These 6 ‘Crucial’ Exercises Every Man Over 40 Must Do first appeared on Men’s Fitness on Aug 11, 2025
This story was originally reported by Men’s Fitness on Aug 11, 2025, where it first appeared.