What do Tiger Woods, Tom Brady, Bartolo Colón, Vince Carter and Lebron James have in common? They’re all top-performing athletes who remained competitive into their 40s. They’re not the only ones, either. Plenty of athletes, past and present, have continued excelling in their sports well beyond what some might consider their prime. These men have managed to beat Father Time at his own game. But for many men who hit the 40-mark, fitness starts to take a toll, sometimes to the point where even everyday tasks become challenging.

The phrase “use it or lose it” becomes very real at 40, the age when men begin to lose muscle mass. This decline increases by 3 to 5 percent each decade if you’re not staying active. While most Americans gain weight during midlife — around three to four pounds a year — men’s propensity to lose muscle during this period means that extra weight is often fat. Excess body fat has been linked to an increased risk of multiple health issues. The changes you see in the mirror might be unsettling, but the hidden health risks could be even more concerning.

As grim as it may sound, no man can stop the hands of time — not even the elite athletes mentioned above. However, exercise can help prevent some of the unwanted side effects of aging. Spring is the perfect time to refresh your fitness routine and make sure you’re staying strong, agile, and healthy. Here are the best workouts to incorporate into your regimen this season.

Strength Training: Build Muscle and Protect Joints

Muscle loss is one of the biggest challenges men face after 40, but strength training can help combat it. Prioritizing compound movements will not only build muscle but also support joint health and overall mobility.

Recommended exercises:

• Squats (3 sets of 8-12 reps): Strengthen your legs and core, improving balance and posture.
• Deadlifts (3 sets of 8-12 reps): Build posterior chain strength and improve functional movement.
• Bench Press (3 sets of 8-12 reps): Develop upper body strength, targeting the chest, shoulders, and triceps.
• Resistance Bands or Bodyweight Exercises: For those dealing with joint concerns, resistance bands or bodyweight workouts (such as push-ups and lunges) can reduce strain while still building strength.

Flexibility and Mobility: Stay Agile and Injury-Free

Aging can bring stiffness and reduced range of motion, increasing injury risk. Incorporating flexibility and mobility exercises can help keep you limber and pain-free.

Best practices:

• Dynamic warm-ups before workouts: Include leg swings, arm circles, and torso twists to prepare your body.
• Static stretching post-workout: Focus on stretching major muscle groups and hold each stretch for at least 30 seconds.
• Yoga or Pilates: Improve flexibility, core strength, and overall balance while reducing stress on joints.

Cardiovascular Exercise: Keep Your Heart Strong

Cardio workouts are essential for maintaining heart health and managing weight. The key is choosing activities that support endurance without over-stressing your joints.

Effective options:

• Brisk walking or hiking (30-45 minutes, 3-5 times per week)
• Swimming or cycling (low-impact alternatives that strengthen the cardiovascular system)
• High-Intensity Interval Training (HIIT) (short bursts of high-intensity exercise followed by recovery periods to burn fat efficiently)

Core Stability: Protect Your Spine and Improve Balance

A strong core is crucial for stability, posture, and reducing back pain.

Try these core exercises:

• Planks: Strengthen the core without straining the back.
• Russian Twists: Improve oblique strength and rotational mobility.
• Leg Raises: Engage lower abdominal muscles and hip flexors.

Recovery: The Unsung Hero of Fitness Success

Recovery becomes even more critical as you age. Without proper rest, your risk of injury increases, and muscle growth is hindered. Prioritize:

• Adequate sleep (7-9 hours per night)
• Hydration (drink plenty of water to keep muscles functioning optimally)
• Active recovery days (gentle yoga, stretching, or a casual walk)

Stay Consistent and Keep Progressing

The best workout routine is one you can stick with. Consistency, along with gradual progression, will yield long-term results. Adjust weights, repetitions, or intensity levels to continue challenging your body while avoiding overexertion.

Final Thoughts

Even though your body changes after 40, you don’t have to slow down. With the right exercise plan, you can maintain strength, protect your joints, and boost overall health. Spring is a great time to reboot your routine and commit to better fitness habits.

Texas Health Fitness Centers not only provide a wide variety of gym equipment, but staff members can help explain and demonstrate how to properly use a piece of equipment or how to perform a certain exercise, giving you the base knowledge you need to make the most of your workout.

At a Texas Health Fitness Center, you don’t need a perfect body, and you don’t need fancy attire. All you need is the determination to feel and look your best. To learn more about the fitness programs at our hospital-based centers, visit TexasHealth.org/Fitness.