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Get Stronger with Dumbbells: Workouts for Men 40+

By Richard McKay November 02, 2022 0 comments

Being a 40-year-old man probably does not match how you envisioned it would be in your twenties. After all, you were king of the world back then. Everything you did was both possible and effortless. Your body even stayed toned despite a steady diet of pizza and pints. Fast forward to two kids, a full-time job, and a sweet tooth that will not quit. The sad state of affairs reflects in the mirror- you have "dad-bod"! Hey, no need to be ashamed. But it is not something you have to settle for, either.

Your forties are a prime opportunity to get your fitness ducks in a row before they fly south to winter! Strength and mobility begin to decline with age. Men in their forties cannot afford to let their fitness wane. You still need the energy to chase the kids, dominate work, and help at home. Some may even help to care for elderly parents.

The good news is even one exercise session a week is enough to maintain strength.

We outline five exercises anyone can perform in their home gym. These exercises improve the range of motion and increase strength. You can perform these workouts once a week or as often as four times per week. The idea is not to make it so complicated that you lose interest. Having your equipment ready to go and in order makes a difference too. Nothing like having to dig through garden tools looking for a barbell! (Lost your barbell? Order one now.) Starting slow and building on your progress is the goal. Get started!

Why Use Dumbbells?

Man Lifting Dumbbells

Dumbbells are a great way to add resistance to your workout routine without having to use bulky and expensive equipment. They come in a variety of weights, so you can find the perfect set for your fitness level. Plus, dumbbells are relatively small and easy to store, so they won't take up much space in your home gym.

Dumbbells are an essential piece of equipment for any home gym, and they can help you reach your fitness goals, whether you're looking to build muscle or lose weight. So if you're wondering why you should use dumbbells, here are a few good reasons:

  1. Versatile - Dumbbells can be used for a wide range of exercises, from bicep curls to shoulder presses. This makes them ideal for people who want to target different muscle groups in their workouts.
  2. Affordable - Dumbbells are an affordable piece of equipment, especially when compared to other home gym essentials like treadmills and ellipticals.
  3. Easy to store - As mentioned earlier, dumbbells are relatively small and can be easily stored in a closet or corner of your home gym.
  4. Safe - Dumbbells are a safe piece of equipment to use, as long as you follow the proper form and techniques. This is especially important if you're working out alone.

So if you're looking for a great way to improve your home gym, consider investing in a set of dumbbells. They offer a versatile and affordable workout solution that can help you reach your fitness goals.


Incline Bench Press Workout

Dumbbell inclines build mass and strength in the shoulders, triceps, and chest. Using dumbbells forces your core to compensate for the independent movement. To begin, set your bench at a 15-30 degree incline. 

  • Lie flat on the bench with dumbbells tight against your body. Plant your feet firmly on the floor.

  • Keep shoulder blades pinched together and drive back with a slight arch to your back.

  • Bring the dumbbells downward. Stop once the elbows are at a 90-degree bend.

  • Push them back up to meet, taking care not to lock your elbows.

  • Tighten your glutes and push your feet against the floor to maintain a smooth movement. 

  • Perform five sets of 5 reps. Rest 1 minute between sets.


Dumbbells Lunges

These are going to firm up that junk in the trunk! Lunges also help with mobility, balance, and single-leg power. You can use dumbbells or hex dumbbells for this workout.

  • With arms at your side, begin with one foot a stride ahead of the other.

  • With a straight back, lower your rear knee towards the floor using the forward leg as a guide.

  • Slowly stand. Now repeat the same process on the other side.

  • The motion should be slow and fluid.

  • Perform three sets of 15. Rest for 1 minute between sets


Man Doing Dumbbell Shoulder Press

Using the dumbbells in place of barbells removes stress on your shoulder joint. It also brings your core and abs into the picture.

  • Set your incline bench to a comfortable seated position to support your back.

  • Your feet should be shoulder-width apart and firmly planted against the floor.

  • With bent elbows, raise your upper arms even with your shoulders. The dumbbells should be even with your ears.

  • Simultaneously pull in your abs and rest the back of your head against the bench.

  • Slowly and evenly push the dumbbells up over your head. Then lightly touch the ends by bringing them inwards while still over your head.

  • Lower them back to ear level.

  • Perform five sets of 5. Rest for 1 minute between sets.


Front squats target your quadriceps, hamstrings, and calves.

  • Begin by loading a barbell on your rack that is even with your upper chest. (A squat rack enables you to lift more weight at home)

  • Step under the barbell to rest it in front of your shoulders

  • With your fingers under the barbell and your elbows aimed forward, dismount the barbell and move carefully back.

  • With your feet shoulder-wide apart, inhale while squatting. Push your butt back and bend your knees forward. Maintain a straight torso with a 90-degree knee bend.

  • Exhale while pushing back to start.

  • Perform five sets of 5. Rest for 1 minute between sets.


Box squats target the quadriceps and glutes.

  • Begin in front of a box or a bench. Hold dumbbells in each hand with your arms at your sides.

  • With an upright torso, inhale as you squat by pushing your hips back. Your knees should point out.

  • Once your butt touches the box, hold for one second.

  • Exhale while rising back up to the start position.

  • Perform five sets of 5. Rest for 1 minute between sets.

Working Out While 40

Man Using Dumbbells

These workouts start slow and gradually build as your strength and stamina increase. You may even want to begin some of these, like lunges, without weight to concentrate on balance. If the workout is too easy, add more weight for the next session. And if they are too hard, of course, reduce your weight.

Cardio is another category that is important in maintaining an ageing body. If you lack an area to take a jog or join in a football game, consider getting a rower or bike for your home gym. The availability will pay dividends for your health.

At SuperStrong, we are committed to providing an exceptional experience from start to finish. Our expert advice and support will help you find the best solution for your home gym to keep you fit long after forty!

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