Top 5 Fat-Burning Exercises for men and women over 40 Build Muscle & Boost Energy

5 exercises that help men over 40 burn fat, build muscle, and protect their joints.

Why Workouts Must Change After 40

As we age, three major things shift:

• Testosterone levels drop

• Metabolism slows down

• Recovery takes longer

That’s why your workouts need to change — not stop. The focus becomes training smarter, not harder.

These 5 exercises are designed to:
✅ Burn more calories
✅ Build and maintain lean muscle
✅ Support posture, joints, and overall health

Top 5 Exercises for Men Over 40

Here are the five foundational moves Coach Brad recommends:

1. Goblet Squats

A total-body movement that builds leg strength, fires up your core, and boosts heart rate — all while improving posture and mobility.
💡 Tip: Use a dumbbell or kettlebell at chest height, and drive through your heels.

2. Push-Ups

Protect shoulder health and build upper-body strength. Great for core stability too.
💡 Tip: Modify with a bench or knees if needed. Progress to toes as you build strength.

3. Bent Over Rows

A key move for fixing “desk posture” and strengthening your upper back and shoulders.
💡 Tip: Keep your core tight and pull elbows back toward your hips.

4. Loaded Carries (Farmer Walks)

Improve grip strength, posture, and total-body stability.
💡 Tip: Walk slowly with dumbbells or kettlebells at your sides, keeping shoulders down and core braced.

5. Interval Training (HIIT)

Short bursts of cardio that burn more fat in less time and are easier on the joints than long runs.
💡 Tip: Try 20 seconds of jumping jacks or rowing, followed by 30–60 seconds of rest. Repeat 4–6 rounds.

Fitness with a Purpose

At Get You In Shape and Transform Temple, we believe fitness is more than just muscles — it’s about honoring your body as a temple (1 Corinthians 6:19–20), building strength to serve others, and showing up daily for your God-given mission.

 Ready to Transform?

If you’re ready to lose 10–30 pounds in 12 weeks — without tracking every calorie or spending hours at the gym — we’ve got a proven system that works.

👉 CLICK HERE 

Let’s Get After It

You don’t need to be perfect — just committed. Start with these five moves, stay consistent, and watch how God uses your discipline to shape more than just your body.

Make today count. Jesus is King.

Our Transformed Temple 1-on-1 online coaching program is the perfect plan for anyone looking for a step by step plan and the support needed to get started.