Perform 3 times a week. One reason exercise is so good for overall health is that it can put the brakes on the gradual loss of muscle mass that starts once you hit age 40, explains Sheldon Zinberg, MD, founder of … THE WORKOUT. 20. For example, if you’re 50 years old, your maximum HR would be approximately 170 (220 – 50). Alternate between a jog, jumping jacks, row machine, or stationary bike until you break a sweat. Protein Powder: I use Isobolic by Nutrabolics, it's a very high quality protein powder. Full Workout for 50 Year Old Man Goblet Squat: 25 reps. A goblet squat is perfect for working your glutes and quads. Supplements. Start with just the bar, a 20-pound kettlebell, and 20-pound dumbbells. ; Glutamine: Helps with recovery.Take 5 grams with meals 1, 4, 5, and 6. At this point, you and your body should be ready to go for a harder workout. Each time you do the workout add five pounds to each move. The Best Workout for a 40 Year Old Man. For adults, moderate intensity exercise is about 50%-65% of your age-predicted heart rate maximum. Remember to take time to recover This gym workout routine is a catch-all workout plan, specially designed by our top coaches, trainers and conditioning experts for any man over 40 wanting to improve their life. WARM-UP. Test Booster: A quality test booster like HemoTest from Nutrabolics promotes already healthy testosterone levels. Start by grabbing a kettlebell by the horns and holding it at chest height. Your maximum age-predicted heart rate is calculated as follows: Age-predicted HR max = 220 – age.