The Over 40 Alpha Podcast 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
🚨 BIRTHDAY SPECIAL! 🚨 Ready to transform your physique with these 10 essential exercises? Join over 10,000 men in the Over 40 Alpha Brotherhood for just $1 and get follow-along workouts that incorporate all these movements properly.
👉 Get started here: https://www.over40alpha.com/
🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it's gone, it's gone! Order now to lock in your 50% discount and start your transformation today!
Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/
Subscribe and Listen on iTunes:
https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685
Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.com
Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.
I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.
Please Review and Share the Podcast Here:
https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685
Connect with Funk Roberts:
- Website - https://www.over40alpha.com/
- Instagram - https://www.instagram.com/funkrobertsfitness
- Facebook - https://www.facebook.com/funkrobertsfitness
- Funk’s book ‘Nutrition for Men Over 40’ - www.over40meals.com