Tips for Men over 40 Starting an Exercise Program

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Tips for Men over 40 Starting an Exercise Program

By: Terry Burgess, Founder and Men’s Mid-life Coach, Upward MC

Are you one of the many men who started out 2018 with a goal to become more physically fit and healthy?  Many men age 40 and above become more aware of their health and fitness as they see their body age.  There also comes with this the reality that the middle-aged men have lost their level of fitness and health they had in their twenties and thirties because of various reasons.

However, many of these men still see themselves as a man who can make a comeback with just starting a new exercise routine.   Furthermore, many begin an exercise routine and give it 110% effort believing they can perform at the same level they could just 10 to 20 years earlier.  However, after a week or two of this effort they come to the realization age has caught up with them and they give up on the efforts or severely cut back on time of working out.

I want to share with you five success tips to help you with beginning a new exercise program after the age of 40.   These tips will help you both mentally and physically prepare for success rather then failure if you do not implement them.

Tip #1 – You Must Realize Your Real Age

You must prepare your mind for the reality that you are not the same physical person or athlete you were 20 years ago.   This is especially true if you have not worked out regularly in the past five to ten years.  Therefore, you must keep in the forefront the concept of making progress toward improving your fitness and effort each day.

Tip #2 – Challenge Yourself Each Time You Workout

Every time you work out challenge yourself to become fatigued while also improving your performance.    The fatigue should not be so severe that you are unable to function, but it should be enough to let you know you have accomplished a beneficial cardio and/or strength building workout.

Tip 3 – Have a Definitive Workout Plan

Before you begin your work out program you need to build a set work out for strength building as well as cardiovascular training.    You should limit your cardiovascular training to 30 to 45 minutes for 4 to 5 times a week of moderate work.    Your strength training should build both upper body, midbody, and lower body exercises 3 to 4 times a week.  If you need help developing a program seek out the staff at your local gym they will be able to help you.

Tip #4 – Listen To Your Body

When you start to workout your body will respond to the effort that you are putting in to your workout.   You must develop the art of listening to what your body is telling your mind about your condition.   If you mind is telling you that you are overdoing what your body can perform, then rest or stop working out to prevent injury.

Tip #5 – Begin Each Day Stretching

Every day you should begin your morning routine with simple stretching exercises to help you loosen up your muscles and help prevent the build up of lactic acid that happens as we sleep.   This will also help you get your blood flowing and prevent stiffness in your muscles and joints.  This is a critical tip that you must not forget.

I hope these tips help you be more successful as you prepare to get your body back in shape.


Please feel free to contact me for a complimentary 45-minute coaching session.  I can help you develop a simple starting point plan to help you get on the road from your “mid-life crisis” to your “mid-life rediscovery and renovation” for your life.  You can visit to schedule you complimentary coaching hour!

 Terry is a Personal Leadership and Mid-life Coach for Men with Upward MC in Benton, Kentucky.  He can be contacted via e-mail at  or by phone at 270-493-0967. His website can be found at


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