This 4-Week Workout Program Builds Muscle at Any Age

If you’re over 40, sarcopenia, the age-related loss of muscle, is starting to 

shrink your biceps, and your VO2 max is in decline. Oh, and you want to spend more time with your family. More than ever, you need a muscle-building approach that utilizes new science but doesn’t trap you in the gym for hours.

You get that with MA40, Men’s Health’s new workout video. Designed by Activlab trainer David Jack, who’s 45 but can still do handstands with ease (that’s him showing off above), MA40 is designed for busy 40-plus guys looking to get in peak shape.

1. Warmup

Bear Hold Mobility Flow

BEN GOLDSTEIN

4 minutes

Move through each of these steps, working to be as smooth and controlled as possible. Hold each position long enough to inhale and exhale once. Repeat the entire sequence as many times as you can in 4 minutes, being careful not to rush through any motion.

2. Back Strength Superset

Do 3 rounds of this circuit. Rest as needed so you can stay relaxed; you shouldn’t feel wiped out when you’re done.

Seated Band Row

BEN GOLDSTEIN

8 to 10 reps

Sit on the ground with your legs straight. A medium-heavy band should be around your heels, its handles in your hands. Keep your chest up and tighten your core. Look straight ahead. This is the start. Pull the handles toward your rib cage, focusing on pulling with the muscles in your back, not just your biceps. Hold for a moment, then return to the start. Do 8 to 10 reps.

3. Pull and Press Series

Set a timer for 8 minutes. Superset the two exercises for as many rounds as you can in that time. Focus on form during each exercise; take a few moments to gather yourself and recover between supersets if needed.

Split Stance Alternating Row

12 reps

Stand holding medium-weight dumbbells, with your right foot in front of your left. Hinge forward slightly at your hips; let the dumbbells hang naturally as you do. This is the starting position. Without turning your torso, row the left dumbbell toward your left hip; pause, then return to the starting position. Repeat on the right side. That’s 1 rep; do 12.

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