#homeworkouts_4u

[becomeprimed]

GET STRONG AFTER 40: A SIMPLE GUIDE TO BUILDING MUSCLE SAFELY

A STORY YOU MIGHT RELATE TO

You look at the weights.

They used to feel easy. Now they just make your joints ache. Your shoulders are sore. Your knees aren’t happy. You remember lifting heavy in your younger years, but now you’re not sure if it’s worth the effort.

You're not the only one.

Many men in their 40s feel like their bodies are slowing down. Old workouts don’t work anymore. You feel tired, stiff, and frustrated. But here’s the good news: you can build muscle after 40—and it might be the best thing you ever do.

This isn’t about trying to look 20 again. It’s about building strength and feeling confident in your body.

And I’m here to help you do that.

2. THE TRUTH MOST PEOPLE WON’T TELL YOU

Most workout advice isn’t made for men over 40.

It’s too intense, too fast, and doesn’t give your body time to heal. If you want to build muscle now, you need a smarter and safer plan.

3. THE STRONG40 SYSTEM

This simple system has helped many men over 40 build strength without injuries:

S = Start slow: Always begin with warmups and mobility drills. T = Train smart: Focus on good form and steady movement. R = Rest often: Get enough sleep and take rest days seriously. O = Optimize health: Eat well and lower your stress levels. N = Nail the basics: Stick to a few core exercises and improve them. G = Grow steady: Track your progress and stay consistent.

4. COMMON MISTAKES TO AVOID

Mistake #1: Training like you're 25 Lifting too heavy too quickly can cause injury. Take your time.

Mistake #2: Skipping warmups Warming up protects your joints and improves your lifts.

Mistake #3: Not resting enough Your muscles grow when you rest, not when you train.

Mistake #4: Doing too many different exercises Stick with the basics and master them first.

Mistake #5: No plan or tracking Write down your workouts so you know what’s working.

5. YOUR WEEKLY WORKOUT PLAN

Day 1: Push (Chest, Shoulders, Arms)

Warm-up: Shoulder circles, wall push-ups

Bench Press or Dumbbell Press: 4 sets of 6–8 reps

Incline Dumbbell Press: 3 sets of 10 reps

Seated Shoulder Press: 3 sets of 8 reps

Triceps Pushdowns: 3 sets of 12 reps

Day 2: Pull (Back and Biceps)

Warm-up: Arm swings, light rows

Pull-Ups or Lat Pulldown: 4 sets of 6–10 reps

Dumbbell Row: 3 sets of 8 reps

Face Pulls: 3 sets of 12 reps

Bicep Curls: 3 sets of 10–12 reps

Day 3: Rest or Light Activity

Walk, stretch, or do yoga

Day 4: Legs

Warm-up: Glute bridges, leg swings

Goblet Squat: 4 sets of 6–8 reps

Romanian Deadlift: 3 sets of 8 reps

Bulgarian Split Squat: 3 sets of 10 reps

Calf Raises: 3 sets of 15 reps

Day 5: Full Body and Cardio

Deadlifts: 3 sets of 5 reps

Dumbbell Snatch: 3 sets of 6 each arm

Kettlebell Swings or Farmer Carries

15-minute light cardio circuit

Days 6 & 7: Rest or Light Activity

Eating and Recovery Tips:

Eat 0.8–1 gram of protein per pound of body weight

Sleep 7–9 hours a night

Use simple supplements like creatine or Omega-3s

Avoid too much alcohol, and manage stress when possible

6. YOUR FREE BONUS DOWNLOAD

🎁 STRONG40 Starter Kit

A complete 12-week workout plan

Done-for-you workout routine with video tutorials.

Easy warm-up routine

Macro counting

Easy tasks to follow

Accountability actions to keep you accountable

https://coach.everfit.io/package/DI286356 -  for building muscle

https://coach.everfit.io/package/EB631943 - for weight loss

7. READY FOR YOUR NEXT CHAPTER?

You now know more than most guys your age.

The STRONG40 plan isn’t just a workout—it’s your roadmap to strength, energy, and confidence.

You can keep doing what’s not working... or take the first step today.

It’s time to become the strongest version of yourself.

Let’s go!

[new-gemini-project]

Full Body HIIT Exercises

Hiit It Up

By CindyYuFitness

▶️ 20-25 seconds of work

⏸ 10 seconds of rest

🔁 5-6 rounds

⚠️ Modify for low impact by removing jumps

1️⃣ Jumping Jack Squat

2️⃣ Lateral Plank Walk Jack

3️⃣ Knee Drive Split Lunge Jump

4️⃣ 1, 2 Hold Mountain Climber

5️⃣ Sumo Squat Twist

HIIT ABS

by MarieFit_ok via homeworkouts_4u

ANOTHER OPPORTUNITY

Yes, you have another opportunity to start taking care of yourself. Leave the excuses behind and ACT! I assure you, it feels beautiful when it’s over.

Strong and easy routine that you can do at home 💪.

🔹️ 6 exercises.

🔹️ 3 to 4 series.

🔹️ 30 "per exercise.

🔹️ 1 'break between sets and 10 "between exercises.

🔹️ remember to hydrate.

FULL BODY HIIT

by mkfitness

Complete each movement for 30 seconds, (or a time suitable for you) then rest. Repeat x3-5.

1️⃣ squat + calf raise⠀

2️⃣ sumo squat hold + db air punches⠀

3️⃣ reverse fly + alternating step back

4️⃣ high plank to low squat jump ins

5️⃣ thrusters⠀

Quiet Full Body Workout

...full body workout without any jumping, noise or impact

by NatachaOceane

⚠️ Be sure to use a chair that will not slide.

▶️ Variable reps per exercise (see below)

🔁 Variable sets per exercise (see below)

⏸ Rest as needed between sets

1️⃣ Halo Slams: x16 / 3 sets

2️⃣ Kneeling Squat to Step-up + Knee Drive*: x10 each leg, alternating) / 4 sets

3️⃣ Elevated Spider Planks: x14 / 3 sets

4️⃣ Lateral Bear Step to Knee Touch: x14 / 4 sets

5️⃣ Low Plank Walkouts: x10 / 3 sets⠀

6️⃣ Single Leg Step Downs*: 3 x10 per side / 3 sets

7️⃣ Chair superman: x12 / 3 sets

8️⃣ Bent Knee Elevated Push/ups: x8 / 3 sets

*️⃣ Control ascent and descent. Step lightly going up and down. Be conscious of knee alignment.

🛑 Moves 2️⃣ and 6️⃣ may put stress on the knees. Consider your personal knee health when selecting the height of your step. Modify by standing on something lower than a chair (footstool, books, etc.) or substituting lunges for step-ups and downs.

Ensure a proper warm up + cool down + modify as necessary.

[mility55]

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⬇️‼️you can do at home 🏠🏡 SAVE & BOOKMARK for later📕📚 👑Tag a friend who needs to see it✅ ♂️If you want to lose weight or improve your overall health like reduce stress and other health problems naturally without exercise and diet with 100% natural way 😻👇 Visit my website where you will get full information about my secret 100% natural weight loss ritual👉🖤👉@health0fitness5 We hope this is helpful! If it did, feel free to share , like, save , & tag friends‼️.⤵️ LIKE 🖤 SAVE 📌 SHARE 👫🏻 CRUSH. #mility55 #homeworkouta #fitness #weightlose #gmy #fypシ #fypage #homeworkouts_4u #fitnessfam #weightlossdiet #healthylifestyle #fitnessaddict #home #homeworkhelp #fitnesslife https://www.instagram.com/p/CXBl5uGF_6q/?utm_medium=tumblr

[tsfitness0]

Hello friends my self Tajinder singh certified fitness trainer and nutrition specialist in my account I provide you daily fitness motivation quotes and homeworkouts video also #homeworkouts, #homeworkouts_4u #homeworkoutvideos, #certifiedfitnesstrainer, #certifiednutritionist, #missionindiafit, #intermittentfasting, #intermittentfastingresults, intermittentfasting16hours, #fitnessquote, #fitnessmotivationquotes, #fitnessmotivations, #tsfitness, #tajindersinghfitness, #streching, #strech, #hiitcardio, #hiitworkouts #hiitworkout, #motivation , #motivationquotes, #workouttips, #workoutathome, #buildabs #buildmuscle (at Lovecity , Premnagar, Dehradun) https://www.instagram.com/p/CQWnz37hgit/?utm_medium=tumblr

[panda1987n]

View this post on Instagram

A post shared by Stephane Koumou (@stephanekoumou)

Grade Your Mobility With Kettlebell Overhead Squats The kettlebell overhead squat is an extreme position. Whether with a single bell or two, most athletes do not have the requisite mobility to access full depth. As with the barbell overhead squat, the most common limiting factors are overhead position (tight shoulders and poor thoracic extension) and squat position (limited hip mobility, knee flexion, or ankle dorsiflexion).  All of that said, it is important to have (or be working toward) access to the full range of motion in at least the single-arm version. The overhead position, upright squat, balance, and stability that the kettlebell overhead squat requires designate a capable and mobile athlete. I use it mostly as a diagnostic tool to periodically revisit to measure progress. Once you achieve a proficient position, you can add intensity with longer sets, extended holds, and heavier weights Work your mobility for this movement on three fronts: Shoulders and overhead position: Improve these with the arm bar and crooked arm bar. Thoracic spine: Work both extension and twisting with the kettlebell windmill. Squat Position: Work hip external rotation, but do not forget the often overlooked piece of dorsiflexion (ie. how far your knees can go over your toes). PSSS: IF YOU FIND THIS HELPFUL, KINDLY SHARE WITH SOMEONE WHO NEED THIS INFORMATION! THANKS 😊💪🏽 #kettlebellexercise #herbalife #startoverchallenge #franksinatramusic #kettlebellsnatch #kettlebelloverheadsquat #strengthandconditioningcoach #fitnessmotivationdaily #homeworkouts_4u #mobilityworkout #healthylifestyle #reebok #adidasoriginals #fnxfitness #kettlebellsquats (at Some Where on Earth) https://www.instagram.com/p/CAjbtNxBL_O/?igshid=12mfmukpxoynd

[sportyogalady]

Today’s #yogapose of the #igyogachallenge #hangoutwithpaul is using #paulthewall at your heart. #puppypose can be deepened by adjusting your hips. 💪 Check out and follow our hosts: @omniyogagirl @taylor_munholland @helenehopyoga @bojanachasingthesun and sponsors: @onzie @mysugarmat @nattynaturalcreations @waisttedco #sportyoga #yogafitness #yoga #stretchandstrengthen . . . . . . . . . . #balancetraining #mobility #groinstretch #practiceandalliscoming #yogaposeoftheday #getstronger #getflexible #fitnessathome #myyogapractice #musclesaresexy #homeworkouts_4u #decemberyogachallenge #practicemakesprogress #igyoga #yogamom https://www.instagram.com/p/BrFsCPenoly/?utm_source=ig_tumblr_share&igshid=161fuc1x6wql

[melsbodysquad]

🦵If knee pain keeps you from working out, exercises to STRENGTHEN your knees may help! These 6 exercises are designed help you strengthen the muscles that surround and support the knee joint (quads, hamstrings, and calves). They may seem easy and basic, but when it comes to stronger knees that’s all it takes! KNEE STRENGTHENING EXERCISES: 👉 Your instructions are written right on the video! Don’t forget to do both sides.👍 1️⃣ Elevated Lifts 2️⃣ Reverse Lunge to Knee Drive 3️⃣ Chair Squats 4️⃣ Knee Extensions 5️⃣ Single Leg Bridges 6️⃣ Prone Knee Flexion Note: Some of these exercises may work better for you than others. Of course, please do NOT do any exercise that CAUSES pain!! 🎵: Red Eye 🧑‍🎨: Justin Bieber, Troy Boi Like 👍🏻 • SAVE 📌 • SHARE 🙋‍♀️ Follow @melsbodysquadofficial Credit• @rcfitness.official . . . . . #kneeexercises #kneerehab #kneepainrelief #yogaforknees #kneepain #kneestrengthening #kneestability #hipflexorstretch #quadstretch #hipflexorstrength #homeworkouts_4u #homeworkoutsforyou #homeworkoutsrock #homeworkoutswork #gymtip #workoutathome #athomeworkout #homeexercises #homeworkoutsformoms #homeworkouts_foryou #homeworkoutsforwomen #healthyyeah (at Kneestabilizer) https://www.instagram.com/p/CVlNHIQsMc9/?utm_medium=tumblr

[assignmentwritingsolution]

#feedback #studentfeedback #assignmentfeedback #assignmentwork #assignment_help #pmphotoassignments #onassignmentphx #onassignment #pmphotoassignments #project #projectmanagement #homeworkouts #homeworkouts_4u https://www.instagram.com/p/CQq1G-zl9lf/?utm_medium=tumblr

[stochastique-blog]

Im Human

[healthblog1]

Slim down legs fast

[tsfitness0]

I m trying to post every day one or two motivation quotes #homeworkouts, #homeworkouts_4u, #homeworkoutvideos, #certifiedfitnesstrainer, #certifiednutritionist, #missionindiafit, #intermittentfasting, #intermittentfastingresults, intermittentfasting16hours, #fitnessquote, #fitnessmotivationquotes, #fitnessmotivations, #tsfitness, #tajindersinghfitness, #streching, #strech, #hiitcardio, #hiitworkouts, #hiitworkout, #motivation, #motivationquotes, #workouttips, #workoutathome, #buildmuscle , #buildmuscleburnfat https://www.instagram.com/p/CQboa03BHFk/?utm_medium=tumblr

[melsbodysquad]

5 push-up variations you MUST TRY! ⠀ All variations shown are modified for beginners. ⠀ If you’re already a ‘push-up master’ perform all moves with knees up 💪🏼 ⠀ Make sure to brace your core and squeeze your glutes with each push variation 👌🏼 ⠀ PUSH-UP DEETS (swipes): 1️⃣ Standard push-up 2️⃣ Staggered push-up 3️⃣ Wide grip push-up 4️⃣ Diamond push-up 5️⃣ Triceps push-up 6️⃣ Reverse grip push-up ⠀ ▶️ Try 4-10 reps of each ▶️ 60-90 seconds rest 🔁 1-3 rounds Tag a friend below that needs to try this and share to your story! Follow @melsbodysquadofficial Credit• @sandysklarxfit . . . . . #pushupseveryday #pushupsfordays #pushupschallenge #pushupchallenge #pushupsdaily #pushupsvariation #pushupworkout #pushupvariation #pushupsanywhereanytime #pushupvariations #pushups💪 #pushuptraining #pushupchallenge2020 #pushupsworkout #homeworkouts_4u #homeworkoutvideos #homeworkoutideas #homeexercises #exerciseprogram #pushdayworkout #homeworkoutsforyou #healthyyeah (at Push Up) https://www.instagram.com/p/CVGhG4ysmew/?utm_medium=tumblr

[beyouselfworkhard]

BODYWEIGHT HOME WORKOUT *4 Rounds of 6 Exercise* (1 Round 30 secs/ex, 2 Round 60 secs/ex, 3 Round 30 secs/ex & 4 Round 60 secs/ex) Ex are 👇 1. Jumping Jacks 2. Push Ups 3. Jump Lunges 4. Plank Jacks 5. Burpees 6. Plank Opposite Knee To Elbow Stay Fit, Active & Healthy 💯💪😊 . . . . #getfitwithme #getfitwithpradip #fitnesscoach #fitnessinstructor #cardioworkouts #fitnessmotivation #onlinefitness #fitnessjourney #fitness #nepalifitnesstrainer #cardioworkouts #nepalipersonaltrainer #homeworkouts_4u #nepalitrainerinuk #stayfitdontquit #bodyweightworkout #homeworkout #stayfitdontquit #hiitcardio #fyppage https://www.instagram.com/p/CVFWtk6g34P/?utm_medium=tumblr

[becomeprimed]

I feel as though someone's body and how it is shaped gives some testament to their dedication to fitness and health, especially with building muscle. When wanting to get into shape and build your physique it takes time to do so. It has to be a consistent progressive routine that needs to be consistant but also slowly increasing challenges overtime. But once you start to get a physique that you enjoy you respect the work that's put into it alot more. You realize the hard work that's put into getting the look you desire. The dedication and time it takes to build up a body you want. But the kicker to it all is that even if you reach your desired goals, you still need to keep working out and eating healthy to maintain or even surpass your targeted goals. Because if you don't keep up the dedication all your success will eventually fade away. It's a true meaning to how hard work with a proper structured plan breeds success but also that you need to really adapt fitness into your lifestyle in order to keep feeling your best self and also enjoying the results you have gotten so far from the hard work you have put yourself through Don't forget to check out my other social media handles for other tips like this, and also download my free playbook in my description! Website - atozbodyfitness.com YouTube - atozbodyfitness Twitter - atozbodyfitness Tumblr - atozbodyfitness Facebook - atozbodyfitness #atozbodyfitness #barriepersonaltrainer #barrietrainer #barriefitness #barriefitnesscoach #fitness #torontofitness #bodybuilding #health #healthandfitness #fitindia #femalefitness #fitfam #fitnessmotivation #getfit #fitnessgoals #fitnessaddict #fatlosshelp #fatlosscoach #homeworkouts_4u #homeworkoutvideos https://www.instagram.com/p/CQUku22jLAN/?utm_medium=tumblr

[mility55]

Most adults are aware that drinking enough water throughout the day is beneficial for overall health, but most people still aren’t drinking enough.⬇️‼️you can do at home SAVE & BOOKMARK for later📕📚 👑Tag a friend who needs to see it✅ How many times have you heard someone say “If you’re thirsty it’s too late, you’re already dehydrated!”? To avoid dehydration and its unpleasant side effects make sure you are getting your 8 glasses in! 💧 ♂️If you want to lose weight or improve your overall health like reduce stress and other health problems naturally without exercise and diet with 100% natural way 😻👇 Visit my website where you will get full information about my secret 100% natural weight loss ritual👉🖤👉@mility55 We hope this is helpful! If it did, feel free to share , like, save , & tag friends‼️.⤵️ LIKE 🖤 SAVE 📌 SHARE 👫🏻 CRUSH. #mility55 #homeworkout #fit #fitnessaddicts #weightwatchersfrance #WeightLossHelp #fyp #fypシ #homefitness #homeworkouts_4u #homeworkoutvideos #fitnessgirl #fitnessjourney #homeworkouts4u https://www.instagram.com/p/CXCoTuyIRcg/?utm_medium=tumblr