8-Week Muscle Building Program for Adults 40

Build lean muscle and stay strong after 40 with this 8-week program for adults who want to train smart, protect joints, and age well with confidence.

Workout Summary

Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration8 weeks
Days Per Week
4
Time Per Workout60-90 minutes
Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
Target GenderMale & Female
Recommended SuppsWhey Protein
Creatine Multivitamin Joint Health (optional)
Workout PDFDownload Workout

Workout Description

If you’re over 40 and new to training, here’s the good news: you can build muscle and get stronger.¹ And ladies, this applies to you, too. Research shows that resistance training can help women add lean muscle mass even after menopause.²

Now, for those who’ve been lifting for years, progress might come a bit slower, but that doesn’t mean it’s out of reach. While building new muscle may be more challenging, a smart combination of strength training and aerobic exercise can help you maintain existing muscle and delay age-related decline.³

This program is here to help you do exactly that, and prove to yourself that age is just a number when it comes to strength and fitness.

Who Is This Program For?

This training plan is designed for health-conscious adults between the ages of 40 and 60, including beginners who are ready to commit to building strength and improving their overall fitness.

If you’re over 60 or managing any preexisting health conditions, it’s strongly recommended that you consult with your physician before starting.

While we can provide general fitness guidance, your doctor knows your unique health history and can offer the most accurate and personalized advice for your needs.

Mature muscular man using TRX straps in the gym.

Essential Workout Tips for Building Muscle After 40

To see real progress with your training after 40, you need to train smarter, not harder. These expert tips will help you build muscle, support joint health, and stay injury-free.

1. Warm Up the Right Way

As you age, warming up becomes non-negotiable. Unlike younger lifters, adults over 40 need more time to prepare the body for intense exercise. Start each workout with 5–10 minutes of light cardio, followed by dynamic stretches and bodyweight movements. Add one or two warm-up sets before each main lift to activate muscles and protect your joints.

Recommended: The Best 15-Minute Warm-Ups

2. Focus on Nutrition for Muscle Growth

Muscle building after 40 requires a clean, consistent diet. Prioritize protein-rich foods, healthy fats, and complex carbohydrates to support strength gains and recovery. While the occasional treat is fine, aim to eat with intention 90% of the time. Proper nutrition is key to maximizing your results and overall wellness.

3. Protect Your Joints

Joint health is critical for long-term progress. Always warm up all major joints – shoulders, elbows, wrists, hips, knees, and ankles – regardless of what muscle group you’re training. You may also benefit from supplements containing glucosamine, chondroitin, and MSM to reduce inflammation and keep your joints functioning optimally.

About the Workout

Whether you’re new to lifting or returning after a break, this structured 8-week strength training program is designed specifically for adults over 40 who want to build muscle safely and effectively. The plan emphasizes hypertrophy (muscle growth), joint-friendly movements, and proper recovery to help you stay strong and injury-free.

How It Works

You can train every other day, alternating between 3 and 4 workouts per week, or train 2 days consecutively, followed by rest. This schedule gives your body time to recover, an essential factor for muscle growth as you age. The program uses a balanced split: push, legs, pull, and full-body. Each workout targets major muscle groups with controlled volume and moderate intensity.

Why It’s Effective

This routine avoids training to failure, which reduces the risk of excessive cortisol production and over-training, two common concerns for lifters over 40.⁴Instead, it focuses on reps in reserve, helping you build strength while minimizing fatigue and joint stress.

Example of Weekly Schedule:

Here’s an example of your weekly training and cardio schedule, assuming you want to hit 4 strength training sessions and 3 cardio sessions per week.

Monday: Workout 1 + Cardio
Tuesday: Workout 2
Wednesday: Rest
Thursday: Workout 3 + Cardio
Friday: Workout 4
Saturday: Cardio
Sunday: Rest

Mature lean woman using barbells in the gym.

8-Week Muscle Building Program for Adults 40+

Workout 1: Push Day

Exercise	Sets	Reps
Incline Dumbbell Bench Press	4	12, 10, 8, 6
Incline Dumbbell Flys	4	12, 10, 8, 6
Machine Shoulder Press	4	12, 10, 8, 6
Lateral Raise	4	12, 10, 8, 6
Seated Dumbbell Tricep Extension	4	12, 10, 8, 6
Rope Tricep Extension	4	12, 10, 8, 6

Workout 2: Leg Day

Exercise	Sets	Reps
Barbell Squat	4	20, 15, 10, 10
Leg Press	4	20, 15, 10, 10
Leg Extension	4	20, 15, 10, 10
Romanian Deadlift	4	20, 15, 10, 10
Lying Leg Curl	4	20, 15, 10, 10
Standing Calf Raise	4	20, 20, 20, 20

Workout 3: Pull Day

Exercise	Sets	Reps
Deadlift	4	12, 10, 8, 6
One Arm Dumbbell Row	4	12, 10, 8, 6
Wide Grip Lat Pulldown	4	12, 10, 8, 6
Bent Over Dumbbell Reverse Fly	4	12, 10, 8, 6
Dumbbell Shrug	4	12, 10, 8, 6
Preacher Curl	4	12, 10, 8, 6
Cable Curl	4	12, 10, 8, 6

Workout 4: Full Body Day

Exercise	Sets	Reps
Box Squat	3	15, 15, 15
Single Leg Curl	3	15, 15, 15
Seated Calf Raise	3	15, 15, 15
Dumbbell Bench Press	3	10, 10, 10
Front Raise	3	10, 10, 10
Reverse Grip Cable Tricep Extension	3	10, 10, 10
Seated Row	3	10, 10, 10
Face Pull	3	10, 10, 10
Hammer Curl	3	10, 10, 10
Oblique Crunch	3	10, 10, 10
Lying Leg Raise	3	10, 10, 10

Cardio for Adults Over 40: Keep It Short and Strategic

Including cardiovascular exercise in your weekly routine is essential for heart health and overall fitness, especially as you age. Aim for 3-4 cardio sessions per week, each lasting 20–30 minutes. There’s no need to go long; extended sessions can burn too many calories and potentially interfere with your muscle-building goals.

When it comes to choosing the best type of cardio, variety is key. Walking, treadmill workouts, or light jogging are all great options. Don’t overlook low-impact alternatives like hiking or Pilates, which not only improve cardiovascular health but also support flexibility and mobility, two things that become increasingly important with age.⁵

Fit older man stretching in his living room.

FAQ: Training Over 40 – What You Need to Know

Can I swap out exercises in the program?

Yes. If you’re working out at home or using a gym with limited equipment, feel free to substitute exercises—just be sure to replace with a similar movement pattern (e.g., swap a press for a press, a row for a row). Focus on maintaining the same muscle group targets and intensity.

Is it okay to train four days in a row?

Occasionally training back-to-back days is fine, but doing so regularly isn’t ideal. As you get older, recovery becomes more important for muscle growth and injury prevention. If you’re choosing between two consecutive training days or two rest days, opt for the rest—it’s more beneficial long-term.

Can I change the workout order?

Yes. While the program is designed in a preferred sequence, you can adjust the order to suit your schedule. Just make sure you complete all four workouts before restarting the cycle, and try to maintain the structure of each day to preserve balance and progress.

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