Strength Training Workouts For Your Age Group

Strength Training for Men

Strength training should vary depending on your age

Strength training should always be part of your workouts regardless of age.

There are several benefits for men in doing a strength training program:

  • Build Muscle
  • Burn Fat
  • Increase Metabolism
  • Improve Cognition
  • Build Stronger Bones
  • Increase Production Of Human Growth Hormone
  • Better Mobility
  • Lower Risks Of Illness And Debilitating Disease

When men hit 40, they lose 1% testosterone every year thereafter.

A drop in testosterone level leads to unwanted conditions such as hair loss, sagging skin, decreased libido, dry skin, decreased metabolism and mood swings.

But exercise can mitigate these conditions. With the right strength training workout, men in their 40’s can continue to lead active, virile and functional lives especially in combination with a proper diet and supplementation program.

Strength Training Workouts For Men At Each Age Group

Men Aged 18 To 33

This is the period where men enjoy the surge of Human Growth Hormone in their bodies.

The end result is having the ability to perform heavy lifts, technical drills for agility and complex movements for power.

From age 18 until before they hit 40, men produce 6 nanograms per milliliter of HGH.At 40, this level drops to 3 nanograms owe milliliter of HGH.

If you’re in this age range, take advantage of the rapid strength gains you will experience by getting strong on the Big Four: Squat, Bench Press, Deadlift and Overhead Press.

Focus:  Strength, Power and Agility
Frequency:  3 Workouts per Week
Duration:  No more than 90 minutes (including post workout stretching)

The Workout:

Start each workout with 7 to 10 minutes warm up on the stationary bike.

Monday:
1.    Box Jumps – 6 sets of 3 repetitions; 60 to 90 seconds rest between sets
2.    Squats – 5 sets of 5 repetitions; 3 minutes rest between sets
3.    Barbell Walking Lunges – 2 sets of 20 Lunges; 2 minutes rest between sets
4.    Barbell Curls – 3 sets of 8 repetitions; 2 minutes rest between sets
5.    Crunches – 3 sets of 20 repetitions; 60 seconds rest between sets
6.    Treadmill Walk – 10 minutes

Wednesday:
1.    Plyometric Pushups – 6 sets of 3 repetitions; 60 to 90 seconds rest between sets
2.    Bench Press – 5 sets of 5 repetitions; 3 minutes rest between sets
3.    Bodyweight Dips – 2 sets of 10 to 15 repetitions; 2 minutes rest between sets
4.    Lying Triceps Extensions – 2 sets of 8 repetitions; 2 minutes of rest between sets
5.    Plank – 1 minute
6.    Treadmill Walk – 10 minutes

Friday:
1.    Power Cleans – 6 sets of 3 repetitions; 60 to 90 seconds rest between sets
2.    Deadlift – 5 sets of 5 repetitions; 3 minutes rest between sets
3.    Wide Grip Pull Ups – 2 sets of 10 to 15 repetitions; 2 minutes rest between sets
4.    Overhead Barbell Press – 4 sets of 6 repetitions; 3 minutes rest between sets
5.    Vertical Leg Raises – 3 sets of 20 repetitions; 60 seconds rest between sets
6.    Treadmill Walk –  10 minutes

Men Aged 34 to 45

Strength Training for Men

Consistency is key in any strength training program, particularly as you age

After age 33, performance tends to level off because men are nearing their physical prime.

At age 35, it becomes more difficult to develop new muscle mass.

Your focus during this age period is to maintain muscle mass while working to add mobility because your bones become fully developed at age 30.

You also need to add conditioning to your programs as metabolism starts to slow down.

Focus:  Strength, Mobility, Conditioning
Frequency:  3 workouts per week
Duration:  No more than 1 hour per session

The Workout:

Start each workout with 5 minutes warm up on the stationary bike followed by resistance band work for the knees, hips and lower back then foam rolling work on lower/ mid back and shoulders.

Monday: 2 minutes rest between sets
1.    Front Barbell Squat – 2 sets of 10 repetitions
2.    Romanian Deadlift – 2 sets of 10 repetitions
3.    Leg Press – 2 sets of 10 repetitions
4.    Inverted Rows – 2 sets of 10 repetitions
5.    Oblique Crunches –  2 sets of 10 repetitions
6.    Treadmill –  5 minutes warm up walk + 10 minutes walk at 6% incline + 5 minutes warm down walk

Wednesday: 2 minutes rest between sets
1.    Decline Pushups – 2 sets of 15 repetitions
2.    Incline Dumbbell Press – 2 sets of 10 repetitions
3.    Close Grip Bench Press – 2 sets of 8 repetitions
4.    Hammer Curls – 2 sets of 10 repetitions
5.    Superman – 2 sets of 20 repetitions
6.    Elliptical – 5 minutes warm up; alternate all out sprint 30 seconds and 30 seconds slow pace for 8 intervals, 5 minutes warm down

Friday: 2 minutes rest between sets
1.    Chin Ups – 2 sets of 10 to 15 repetitions
2.    Barbell Rows – 2 sets of 10 repetitions
3.    Leg Press – 2 sets of 10 repetitions
4.    Seated Dumbbell Press – 2 sets of 10 repetitions
5.    V Ups – 2 sets of 15 repetitions
6.    Treadmill – 5 minutes warm up walk + 10 minutes run + 5 minutes  warm down walk

Men Aged 46 and Over

After age 45, your body really starts to feel the weight of age!

Strength Training for Men

Strength training is essential for optimum health for men over 45

Cognition slows down at age 45 because production of brain cells decreases. This is just one of the effects of ageing.

Even if you cannot beat Father Time, you can slow him down!

Purely by observation, you can see that men who regularly exercise well into their senior years look and feel better than those who live a sedentary lifestyle.

You will notice in the following workout that cardiovascular work is limited to no more than 45 minutes every week.

This is because extensive cardiovascular work can further lower testosterone levels.

Focus:  Strength, Mobility, Flexibility, Conditioning
Frequency:  3 workouts per week
Duration:  No more than 50 minutes per session

The Workout:

Start each workout with 7 to 10 minutes warm up on the stationary bike followed by resistance band work for the knees, hips and lower back then foam rolling work on lower/ mid back and shoulders.

Monday: Rest 2 minutes between sets
1.    Vertical Leg Raises – 2 sets of 10 repetitions
2.    Goblet Squat – 2 sets of 10 to 15 repetitions
3.    Bulgarian Split Squat – 2 sets of 10 repetitions
4.    Plank – 1 minute
5.    Treadmill Walk – 15 minutes walk

Wednesday: Rest 2 minutes between sets
1.    Crunches – 2 sets of 10 repetitions
2.    Wide Grip Lat Pulldown – 2 sets of 10 repetitions
3.    Rack Pulls (aka Rack Deadlift)- pins set 1” below knee – 2 sets of 5 repetitions
4.    Plank – 1 minute
5.    Elliptical – 15 minutes easy pace

Friday: Rest 2 minutes between sets
1.    Push Ups – 2 sets of 10 repetitions
2.    Incline Smith Machine Bench Press – 2 sets of 10 repetitions
3.    Seated Smith Machine Shoulder Press – 2 sets of 10 repetitions
4.    Plank – 1 minute
5.    Treadmill – 15 minutes walk

If you’ll notice, the weekends are kept open. You can remain physically active during the weekends by participating in your favourite sport.

Whether it is basketball, tennis, soccer, golf or swimming your focus should only be on one thing: Fun!