Most Effective “45 Year Old Man Workout” Plans

most effective 45 year old man workout

Around 40-50 years old is the age where the male body starts to undergo significant changes. Around this time in a man’s life, many middle-aged individuals experience significant a loss in muscle mass and a slowing down metabolism.

45 year old is not a hard and fast age for the time in which your body begins to slow down a bit. It’s not as if a switch is flipped at this exact age for every man at this ripe age begins to experience significant changes in their energy levels and their body. However, it is at this time in a man’s life on average where some lifestyle changes might be necessary to keep yourself energized and fully functional.

With this correct workout plan specifically designed for middle age men, you can expect to wind the clock back in years so to speak. Even a moderate amount of proper exercise can make a middle age man look and feel five to ten years younger.

However, not everyone is the same in terms of body composition and physique goals. You may be interested in shredding fat or building muscle. This article covers how to go about achieving either objective.

You may also check out my fitness journey to see how I was able to lose fat and gain muscle as a middle age man with only 90 minutes of exercise a week.

45 year old man fat shredding workout plan

cardio hiit for 45 and older

As you grow older in age it becomes increasingly important to workout in order to cut fat as your metabolism continues to slow down.

In order to shred fat, high-intensity interval training or HIIT workouts are arguably the most effective routines for keeping body fat at bay. HIIT workouts are comprised of quick bursts of super intense exercise followed by periods of rest. This on and off cycle in basic terms speeds up metabolism extremely effectively which in turn leads to fast fat loss.

The best part about HIIT workouts is that they can be done with body weight alone. No gym membership needed! Not only that but these workouts are designed so that they don’t require long, draining hours at the gym. Short and sweet, these workouts can be completed in less than 30 minutes to achieve great results.

The HIIT routine outlined below is optimal for men over 40 who are interested in shredding fat and losing weight. The exercises are not overly strenuous since they don’t involve hours on end of intense exercise but are still effective for getting in shape. The program focuses on training all the main muscle groups in order to give your body a balanced, toned look. A week-long schedule using this program is laid out below.

Monday- sprint and walk

This workout is simple and straight to the point. It involves intervals of high intensity sprinting followed by low intensity walking. Perform the workout as follows…

  1. 5 minutes of light jogging to warm up the muscles
  2. 30 seconds of high intensity sprinting
  3. 60 seconds of low-intensity walking

(repeat steps 2 and 3 8-10 times)

      4. 5 minutes of light jogging to cool down

It’s a quick workout that only takes 20 minutes tops to do but when done right, you will feel exhausted by the end of it. In fact by sprint five when done correctly you should feel like you might fall over. Although the workout is simple at first, depending on your fitness level you might want to take it easy. If you can only make it past sprint three without nearly keeling over, pause for a few minutes rest and then continue. Over a few weeks, you would be amazed at how much your stamina will improve.

Tuesday- rest

Wednesday- push-ups galore

As you might have guessed, this workout involves doing some good old-fashioned push-ups. Perform the workout as follows

  1. plank for 30 seconds as a warm up
  2. 10 pushups in a row
  3. 60 seconds of rest

(repeat steps 2 and 3 8-10 times)

  1. 30 seconds of planking to cool down

Again, this workout should take 30 minutes to do TOPS! Be sure to keep strict form throughout in order engage the chest and triceps the most. This workout can be quite the challenge for most but don’t be discouraged if you can complete it all the way through the first time. Do the best that you can and keep pushing yourself and eventually you will be able to do the whole thing through without breaking a sweat.

Thursday- rest

Friday- sit up and jump

This quick and easy workout is great for really working out your core. Be sure to really concentrate on doing quality exercise here to get the most out of the workout.

  1. Jog in place for a minute to warm up
  2. 5 situps in a row followed immediately by 5 vertical jumps in a row
  3. 60 seconds rest

(repeat steps 2 and 3 8-10 times over)

  1. 60 seconds of jogging in place to cool down

It is most important that during the vertical jumps you squat down until your thighs are parallel to the ground. To make things a little bit more difficult you can even add five push-ups after the 5 vertical jumps. However, I would not recommend this if you are first starting out.

Saturday- rest

Sunday- pull n’ push

Just as the name implies, in this workout you will be focusing on doing pull ups and push ups, one after the other.

  1. 60 seconds of jumping jacks to get warmed up
  2. 5 pull-ups in a row followed by 5 push-ups in a row
  3. 60 seconds rest

(repeat steps 2 and 3 8-10 times over)

  1. 60 seconds of jumping jacks to warm down

This one is especially difficult for anyone who might not be in the best shape. If doing pull-ups is too difficult for you, no worries. Simply do 10 pushups instead of 5 pull-ups and 5 pushups. However, week by week at least try to work on some pull-ups. You would be amazed at how much easier it is to do them when you consistently work at pull-ups.

I have mentioned the point a few times that you shouldn’t be discouraged if it is difficult at first to do these workouts all the way through. However, do your best the first week and record your progress as you go. For instance, if you could only do 4 intervals of all-out sprints on Monday, write that statistic down in a calendar. The next week you might be surprised to find that you could do 6 intervals of sprints. Keep track of your progress and carry on from there.

45 year old man muscle building workout plan

strength training after 45

I would recommend this program if you already have somewhat low body fat and are interested in putting on some nice, lean muscle. If you have over 20 percent body fat, however, you may be interested in losing weight first before building some visible muscle. If this is the case, try the fat shredding routine above first until you are satisfied enough with your fat loss to start building muscle.

This muscle building routine is designed so that it is completely doable no matter what your age is. However, if you have joint or muscle pains be sure to take it easy on some of these sets.

The workout is broken down into 4 days of the week with 3 days of rest placed in between the 4 days of exercise. Each day is specifically designed to work a certain set of muscles in the body in order to prevent overtraining one part of the body over another. This allows you to build nice, proportionate muscle throughout the body.

Monday- legs

  1. 5 minute light jog to warm up and get the blood flowing
  2. 8-10 lunges for each leg X 3
  3. 8-10 reps of squats X 4
  4. 8-10 reps of straight leg deadlift X 3
  5. 6-10 calf raises X 3
  6. 5 minutes light jog to cool down

As far as weights go, you certainly don’t need to start off lifting heavy. In fact, it would be best for you to start off using no weights at all if you have had little fitness experience and instead using PVC pipes to do squats and deadlifts just to make sure your form is right.

If you have had some prior fitness experience feel free to use whatever wights for the lunges, squats, and deadlifts that you feel comfortable doing. However, I can’t stress enough how important form is especially as you get older. As you get on in years your body becomes a little bit less robust then it used to be and it can become much easier for you to blow out a knee or tweak a hamstring if you are engaging your muscles the wrong way.

Tuesday- rest

Wednesday- back and biceps

  1. 5 minutes of light jogging to warm up and get the blood flowing
  2. 5-10 pull-ups X 3
  3. 8-10 reps of smith machine row X 3
  4. 8-10 reps of dumbbell rows X 3
  5. 8-10 reps of bicep curls X 3
  6. 5 minutes of light jogging to warm up and get the blood flowing

To really build solid back muscle it is most important that you focus on squeezing the back at the contraction of each rep. The back is a complicated network of muscle fibers and so you really get the most out of your workout when you do control reps to engage the back.

The same goes for the biceps. At the peak of the contraction, squeeze the bicep for a second before releasing slowly back down.

Thursday- rest

Friday- chest and triceps

  1. 5 minutes of light jogging to warm up and get the blood flowing
  2. 8-10 reps of benching X 3
  3. 8-10 reps of dumbbell inclined press X 3
  4. 8-10 reps of cable flies X 3
  5. 8-10 reps of tricep pulldowns X 4
  6. 5 minutes of light jogging to warm down

Be especially careful to keep good form on the cable flies. It is really easy to tweak a shoulder or pec muscle when doing this exercise.

As far as the benching goes, be careful to keep your elbows at a 45-degree angle to the sides of your body to avoid injury. Be sure to keep the weight light at first to avoid pressing too hard and potentially injuring yourself.

Saturday- (light) shoulders and traps

  1. 5 minutes of light jogging to warm up and get the blood flowing
  2. 8-10 reps overhead press with dumbbells X 4
  3. 8-10 reps of lateral arm raise X 4
  4. 8-10 shrugs X 4
  5. 5 minutes of light jogging to warm down

It is important that you are especially careful not to use super heavyweight for the shoulders especially after chest and tricep day when the front of the shoulder head may already be sore. Trying to push too hard with already sore muscles can be a recipe for disaster.

Sunday- rest

There you have it- two fantastic workout plans that are catered to 45 year old men and older trying to get into top shape. Choose whichever workout plan you feel will meet your personal fitness goals and stick with it until you hit those goals.

Personally, I would recommend attempting the fat burning workout plan if you have over 20 percent body fat in order to lean down a bit. Once you have cut off some of that body fat you may be interested in the muscle building plan from there to tone up your body a bit more.

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