Episode 166 – The 10 Commandments of Exercises for Men Over 40, 50, 60, and Beyond

You could be spending hours in the gym every week, following whatever trendy routine is making the rounds, but if these foundational movements aren't in your arsenal, you're wasting your time and setting yourself up for injury.

Today, on my 56th birthday, I'm giving you the gift of the 10 non-negotiable exercises every man over 40 MUST incorporate for true functional strength, mobility, and the physique you want.

These aren't just random movements—they're the cornerstone exercises that build a bulletproof body as you age. The ones that fight sarcopenia, help you maintain independence and keep you moving pain-free well into your 70s and beyond.

Timestamps:

01:00 Why men over 40 need specific exercise selection

03:27 #1: Goblet squat - the ultimate lower body movement

07:38 #2: Incline dumbbell chest press for upper chest mass

12:00 #3: Burpees - the non-negotiable total body exercise

18:07 #4: Single-leg deadlift for balance

23:13 #5: Kettlebell swing - the testosterone-fueling movement

28:25 #6: Parallel bar dips for triceps mass and shoulder stability

33:50 #7: Seated incline dumbbell curls for bicep development

39:58 #8: Barbell rows for back density and posture

44:02 #9: Lunges - all variations for lower body symmetry

47:08 #10: Pull-ups - the true test of upper body strength

52:25 BONUS: Anti-rotation and rotational core exercises

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👉 Get started here: https://www.over40alpha.com/

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