A large part of organising your training after 40 isn't going harder or making up for lost time, but being smart about training structure and choosing exercises that have the highest returns. According to coach Tom Ragusa, you need to include exercises that have the most results for the least wear and tear. 'After 40, this matters more than anything,' he says.
In an Instagram Reel, he lists the exercises men over 40 should not drop from their routine. 'These are the foundation movements that build muscle, protect joints, carry over to real life, and let you train consistently for years,' he says,
10 Exercises Men Over 40 Should Do
1. Dumbbell Incline Press / Floor Press
Ragusa recommends pressing with dumbbells to build upper-body strength without placing unnecessary strain on the shoulders. He says these variations allow a more natural arm path, supporting long-term shoulder health while still letting you lift heavy.
2. Farmer's Carries
Farmer's carries build grip strength, core stability and posture in one hit. He points out that few movements deliver as much full-body tension and real world strength with little complexity.
3. Dumbbell Romanian Deadlifts
Build posterior chain strength without placing excessive load on the spine. Ragusa highlights that stronger glutes and hamstrings play a key role in supporting and protecting the lower back over time.
4. Pull-Ups or Lat Pull-Downs
These movements help build upper-back strength, improve posture and support shoulder health. He notes they act as a counterbalance to years of pressing and prolonged sitting.
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5. Squats (box or goblet)
Box and goblet squats reinforce the squat pattern while keeping joint stress in check. He explains these variations still build leg strength, core stability and bone density, but in a way that’s more forgiving on the joints.
6. Reverse Lunges / Split Squats
Unilateral work builds single-leg strength, balance and knee resilience. He adds that these movements are key for addressing asymmetries, which tend to become more noticeable with age.
7. Chest-Supported Rows
Ragusa includes chest-supported rows to build upper-back strength without adding unnecessary spinal load. He says they’re especially useful for maintaining shoulder health and posture as training volume increases.
8. Sled Pushes or Drags
Ragusa recommends sled work as a rare combination of high output and low joint stress. He explains it allows you to push intensity, build conditioning and leg strength, while keeping recovery demands low.
9. Dumbbell Overhead Press
Ragusa opts for dumbbells to build overhead strength that carries over beyond the gym. He says they develop the shoulders and trunk while allowing a free range of motion, reducing the stress often associated with fixed barbell work.
10. Walking (yes, it counts)
Ragusa says walking shouldn’t be overlooked. He highlights it as a simple, sustainable way to support recovery, aid fat loss and stay consistent.
The Takeaway
The coach notes that there's no single 'perfect' version of these movements. The aim is to find the variations that suit your body, your experience level and your goals so you can train them consistently over time.
And while the foundational lifts should be prioritised, there's still room for more targeted work. Once that base is in place, isolation exercises can help round things out. For biceps, that might include Bayesian curls or dumbbell hammer curls, while triceps can be trained effectively with movements like dumbbell skull crushers or cable pushdowns.
