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Workout for men over 40

By the fitvee team · Last updated

A short bodyweight session with no gear: incline push-ups, squats, doorframe rows, a plank and glute bridges.

Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.
Incline push-up, from the plan

Calisthenics is strength work with your own bodyweight, and over 40 it has a lot going for it: you set the difficulty, you need no gym, and a session takes about as long as a coffee break. These five moves cover pushing, squatting, pulling and holding yourself straight.

Form comes first. Stop a rep before your form slips, rest, and go again. That rule matters more than how many reps you collect. Every move has an easier version when you need one.

The moves, one by one

Work through them in order. Rest between moves, as long as you need.

  1. Incline push-up

    8 repsStanding

    Hands on a sturdy kitchen counter, a man holds an incline push-up, his body in one straight slope.

    Hands on a sturdy counter, body in one slope. The higher your hands, the lighter the load.

    1. Choose a heavy counter or table that will not slide, and wear non-slip shoes.
    2. Place your hands on the edge, a little wider than your shoulders. Walk your feet back until your body makes one straight slope from head to heels.
    3. Breathe in and bend your elbows, bringing your chest toward the edge.
    4. Breathe out and press back until your arms are straight but not locked.
    5. Do 6 to 8 push-ups, then walk your feet in and stand tall.
    Easier

    Walk your feet in closer so you lean less, or do wall push-ups.

    Take care
    • Wrists: if flat hands ache, make soft fists on the counter, or choose a wall push-up.
    • Shoulders: use a smaller bend and stop short of any pinch.
    • Balance: keep the counter steady and your shoes non-slip.

    The full page for Incline push-up

  2. Squat

    10 repsStanding

    A man holds the bottom of a squat, hips back, chest tall, arms out in front.

    No chair, no weight. Send your hips back, keep your chest tall and your heels down.

    1. Stand with your feet shoulder-width apart, toes turned out a little.
    2. Hold your arms out in front of you, or cross them on your chest.
    3. Breathe in, send your hips back and bend your knees, keeping your chest tall.
    4. Lower as far as is comfortable, with your heels on the floor.
    5. Breathe out, press through your whole foot and stand. Repeat 10 times.
    Easier

    Squat to a chair behind you (a box squat), or hold a counter in front of you.

    Take care
    • Knees: go down only as far as is comfortable. Beginners, stop at chair height.
    • Back: keep your chest tall and your back long. Do not round forward.
    • Balance: if you wobble, hold a counter or wall with one hand.

    The full page for Squat

  3. Doorframe row

    6 repsStanding

    Holding both sides of an open door frame, a man leans back with his arms straight, body in one line.

    Hold the frame, lean back a little and pull your chest toward it. This is your pulling move.

    1. Pick a doorway where the door is fixed open or has been removed, and the frame is solid. Wear non-slip shoes.
    2. Stand in the doorway with your feet close to the frame. Hold both sides of the frame at chest height with your arms straight.
    3. Lean back a little, keeping your body in one straight line.
    4. Breathe out and bend your elbows, pulling your chest toward the frame.
    5. Breathe in and straighten your arms slowly. Do 5 to 6 reps.
    Easier

    Move your feet a little farther back so you stand more upright and lean less.

    Take care
    • Shoulders: pull gently and stop short of any pinch.
    • Balance: lean back only a little, and check that the frame is firm and the door cannot swing.
    • Back: keep your body in one line and do not arch your lower back.

    The full page for Doorframe row

  4. Plank

    20 sOn the floor

    On a mat, a man holds a forearm plank on his toes, body in one line from head to heels.

    A straight line from head to heels on your forearms. Short and clean beats long and sagging.

    1. Kneel on a mat or folded towel on a non-slip floor.
    2. Place your forearms on the floor, elbows right under your shoulders.
    3. Step your feet back one at a time, toes tucked, until your body is one straight line from head to heels.
    4. Squeeze your legs together and draw your lower belly in a little.
    5. Hold for 15 to 20 seconds, breathing steadily, then lower your knees and rest.
    Easier

    Lower your knees to the mat for a knee plank, or hold for a shorter time.

    Take care
    • Shoulders: keep your elbows right under your shoulders. Stop short of any pinch.
    • Wrists: this plank rests on your forearms, so your wrists stay free.
    • Back: if your lower back aches, lift your hips a little or lower your knees.

    The full page for Plank

  5. Glute bridge

    4 repsOn the floor

    Lying on his back on a mat, a man lifts his hips so his body makes a line from his shoulders to his knees.

    Lift your hips from the floor and lower them again. It finishes the set by working the back of your body.

    1. Use a mat or folded towel on a non-slip floor. Get down to the floor slowly and lie on your back.
    2. Bend your knees with your feet flat, hip-width apart, close enough that you can touch your heels with your fingers. Arms by your sides.
    3. Breathe out and press through your whole foot, lifting your hips until your body makes a line from shoulders to knees.
    4. Pause for 1 breath at the top.
    5. Breathe in and lower slowly, one part of your back at a time. Repeat 4 times.
    Easier

    Lift your hips only a few inches, or do 3 reps.

    Take care
    • Back: do not arch your lower back at the top. If it aches, lift less.
    • Hips: if the back of your thigh cramps, bring your feet a little closer.

    The full page for Glute bridge

A three-day week

  • Three non-consecutive days: each move once through, resting between.
  • Walk or stretch on the days between if you like.
  • When a move feels easy, add reps slowly or lower more slowly before moving to a harder version.

Build strength with a 28-day calisthenics plan

Short daily sessions at home, a step harder as you get stronger.

See the calisthenics plan

Pick your age on the plan's page

More to read and try

What the guidelines say

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

Stop signs

General information, not medical advice.

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