Best Full-Body Testosterone-Boosting Workout for Men Over 40

This is arguably the best full-body testosterone-boosting workout for men over 40. Check it out.

As men age, there is a natural decline in testosterone levels, a crucial male sex hormone responsible for various physiological functions. This decline typically begins around the age of 30 and continues gradually, affecting energy levels, muscle mass, bone density, and overall vitality. Testosterone is vital for maintaining libido, cognitive function, and even emotional well-being. The gradual reduction in testosterone, often referred to as andropause, can lead to symptoms such as fatigue, reduced muscle mass, increased body fat, and diminished sexual drive.

Maintaining healthy testosterone levels becomes increasingly important as men age due to its multifaceted impact on physical and mental well-being. Adequate testosterone levels contribute to the preservation of bone density, promoting skeletal health and reducing the risk of osteoporosis. Furthermore, testosterone plays a pivotal role in supporting muscle mass and strength, enhancing physical performance, and aiding in the prevention of age-related muscle atrophy. Beyond the physical aspects, optimal testosterone levels are associated with improved cognitive function, including sharper memory and better concentration, crucial for maintaining mental acuity as one ages.

In addition to the physical and mental benefits, maintaining healthy testosterone levels is integral to overall cardiovascular health. Testosterone influences red blood cell production and helps regulate cholesterol levels, contributing to a healthier cardiovascular system. Furthermore, balanced testosterone levels are linked to better mood regulation and a reduced risk of depression in older men. As such, prioritizing lifestyle factors such as regular exercise, a balanced diet, and sufficient sleep becomes essential in supporting testosterone levels and mitigating the potential adverse effects of hormonal decline associated with aging.

And this is what this article will help you with. It will boost your testosterone with a tailored-made workout for men over 40 years old. The information relayed in the coming paragraphs was based largely on a video shared by Gary Walker.

Gary Walker is a muscle builder expert for men over 40. He is the co-creator of the website Live Anabolic in which tips for nutrition and workouts are presented. Their YouTube Channel has more than 600k subscribers.

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In this comprehensive guide, we will delve into a specially designed full-body workout tailored for men over 40 with the primary goal of boosting testosterone levels and promoting overall growth hormone release. The workout incorporates a strategic selection of compound movements, emphasizing the importance of targeting multiple muscle groups simultaneously.

Let’s dive right into it.

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Best Full-Body Testosterone-Boosting Workout for Men Over 40

Not all exercises are created equal, especially when it comes to hormone optimization. Compound movements involve working multiple muscle groups in one exercise, providing a more efficient and effective workout. This approach aims to increase growth hormone and testosterone levels, crucial for men over 40, as hormonal levels naturally decline with age.

1. Barbell Squats:

The foundation of this T-boosting workout begins with the classic barbell squat. Demonstrated by fitness expert Gary Walker, the focus is on proper form and technique. Emphasizing the hip hinge and controlled descent, Walker guides us through the mechanics of this compound movement. For those who prefer alternatives, goblet squats with dumbbells are suggested, providing a different dynamic to target the lower body effectively.

2. Trap Bar Deadlifts:

The second compound movement in this routine is the trap bar deadlift. Similar to the barbell squat, it engages the lower body, but with a primary focus on the posterior chain. Walker stresses the importance of maintaining a strong core and hip position to optimize the movement. For those without access to a trap bar, dumbbell deadlifts are presented as a viable alternative, maintaining the emphasis on the hip hinge for maximum benefit.

3. Chest Exercises:

Moving on to chest exercises, Walker recommends either a standard straight bar bench press or a 30-degree incline bench press for those with adjustable benches. Alternatively, dumbbell bench presses are suggested for those with shoulder or elbow concerns. The key here is to keep elbows tight, descend to the low chest, and drive the barbell or dumbbells upward towards the neck or chin line.

4. Mid-Back Focus:

To balance the workout, mid-back exercises are crucial. Walker introduces barbell rows as an excellent choice, emphasizing the importance of the hip hinge even in this movement. The focus is on maintaining a rigid spine, engaging the core, and driving the barbell towards the lower abs.

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5. Bicep Isolation:

The workout concludes with bicep isolation exercises to target the arms. Walker recommends using an EZ curl bar for a more natural movement pattern on the elbows and shoulders. Alternatively, dumbbell curls are presented as a suitable option. The emphasis is on controlled eccentric contractions, ensuring proper form and tension on the biceps.

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The entire workout is supposed to be done with a standard approach. So don’t do this as a circuit. Do 3 sets of one exercise before moving on to the next one and then do 3 sets of that exercise as well before moving on and so forth. Aim for 6-8 reps on each set.

“Challenge yourself to fail close to that 8 rep range. Meaning, don’t stop at 8 or choose a weight that you’re stopping at 8 if you know you can do 12 to 15 reps (with that weight),” Walker says.

If you pick up a weight that you can do 12 to 15 reps and do only 8 reps as expressed in this workout, the exercise won’t be challenging enough for you and then you will not reap the benefits you are aiming for.

This workout when done correctly can contribute significantly to increased testosterone levels and overall fitness for men over 40 years old. Remember to rest for about two minutes between sets, allowing for adequate recovery.

Whether performed two or three times a week, this workout provides a comprehensive approach to maintaining optimal hormonal health for men over 40. Get busy, get after it, and enjoy the benefits of a revitalized fitness routine.

To fully understand how to perform each of the exercises mentioned in this article, you can watch the video below. In it, Gary Walker does a demonstration with proper form and technique for you to crush the workout and begin your fitness journey the right way.

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7 Important Strength Training Exercises for Men Over 40

Maintaining an active lifestyle and incorporating strength training into your later years is not merely a pursuit of a well-defined physique; it stands as a paramount investment in your overall well-being and the extension of your longevity. Allow me to elaborate on the multifaceted reasons why staying active, particularly through the practice of strength training, becomes increasingly indispensable as you gracefully traverse the later chapters of your life.

1. Preservation of Muscle Mass:
   • The aging process ushers in a natural decline in muscle mass, a phenomenon known as sarcopenia. Herein lies the significance of strength training – a potent countermeasure that not only preserves existing muscle mass but has the potential to foster new growth. This, in turn, plays a pivotal role in maintaining functional strength, equilibrium, and the ability to navigate daily activities with seamless ease.
2. Nurturing Bone Health:
   • Strength training’s benefits extend beyond the confines of muscle enhancement to encompass bone health. Weight-bearing exercises, such as squats and deadlifts, serve as catalysts for stimulating bone density. This proactive approach significantly mitigates the risk of osteoporosis and fractures in the later stages of life.
3. Metabolic Boost:
   • Retaining muscle mass through regular strength training bequeaths an invaluable gift – an elevated resting metabolic rate. This translates to a heightened calorie burn even in a state of repose, rendering weight management and fat loss more achievable and sustainable as the years advance.
4. Promotion of Joint Health:
   • Strength training, far from being confined to muscular considerations, bestows its benefits upon joint health as well. By fostering joint lubrication, improving flexibility, and diminishing the likelihood of arthritis, it takes on the role of a proactive guardian ensuring that your joints move with ease and minimal discomfort.
5. Mental Well-being:
   • The symbiotic relationship between physical activity, including strength training, and cognitive function is well-established. Engaging in regular physical activity serves as a shield against age-related cognitive decline, delivering a holistic approach to maintaining both physical vitality and mental acuity.
6. Enhanced Balance and Stability:
   • The dividends of strength training extend to the enhancement of balance and stability. This, in turn, diminishes the risk of falls – a particularly critical consideration in later years. Improved balance is not merely a physical attribute; it’s a gateway to independence and a lower susceptibility to injuries.
7. Cardiovascular Fortification:
   • Strength training, constituting an integral part of regular physical activity, stands as a stalwart supporter of cardiovascular health. It plays a role in sustaining optimal blood pressure, cholesterol levels, and overall heart function, thereby mitigating the risk of cardiovascular diseases.
8. Elevated Quality of Life:
   • The cumulative impact of a consistently active lifestyle and the inclusion of strength training manifests in an elevated quality of life. It empowers you to participate in activities that bring joy, facilitates travel, and ensures the cultivation of meaningful connections with loved ones – all without the encumbrances that can arise from age-related declines in physical function.
9. Preservation of Independence:
   • Arguably one of the most noteworthy benefits is the preservation of independence. Physical strength and capabilities forged through regular exercise translate into autonomy over daily life, reducing reliance on others for fundamental tasks.
10. Contribution to Longevity:
    • A multitude of studies underscores a positive correlation between sustained physical activity, the practice of strength training, and an increased lifespan. By prioritizing your health through a regimen of consistent exercise, you are not merely adding years to your life; you are ensuring that those years are marked by vibrancy, fulfillment, and a zest for living.

In essence, the commitment to maintaining an active lifestyle and integrating strength training into your later years becomes a holistic investment in your physical, mental, and emotional well-being. It signifies a dedication to living life to the fullest, preserving independence, and savoring the richness of every moment. So, don your workout attire, grasp those weights with determination, and let’s enthusiastically embark on the journey towards a healthier, more active, and fulfilling future!

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