Best Bodyweight Workouts for Men In 40s, 50s

In your 40s and 50s, joint health, recovery, and hormone balance all play a bigger role than in your 20s or 30s.

The good news? Bodyweight workouts are one of the best (and safest) ways to build muscle mass, strength, and mobility at this age — no heavy weights needed.

Always warm-up at least 15 minutes with some cardio before you start weightlifting.

You will raise your body’s temperature and you will have good blood flow for the upcoming exercises.

Warming up and stretching is now more important than ever.

Alongside your workouts, proper supplementation is key — especially in your 40s and 50s.

I’m not talking about steroids, but safe, natural supplements that support muscle growth and boost testosterone like Testo Prime, which plays a crucial role in building and maintaining strength as you age.

5 Best Bodyweight Workouts

1. Push-Ups

Classic and effective — push-ups target your chest, shoulders, and triceps while engaging your core.

There are many push-ups variations, though.

Let’s check some of them.

T-push ups

How to do T-push ups?

First, position your body for a standard push-up.

Then, lower your body and when you start going back up lift your arm and rotate your body towards the ceiling. Repeat with your other arm.

The benefits of T-push ups are strong chest, arms, shoulders, and core.

If you are a beginner, I recommend starting with regular push-ups first.

Diamond push-ups

One of the best bodyweight exercises for triceps.

Start in a regular push-up position.

If you are in a lower position that will engage your arms, i.e. triceps more.

Diamond push-ups or triceps push-ups are performed by forming a triangle on the floor with your thumb and index finger.

PLYO push up

Again, start in a regular push up position, get down and when you push yourself back up your hands should leave the ground.

You will strengthen your core muscles and you will be closer to losing moobs.

Dive bomber push up

Position your body in a regular push-up position and form an inverse V letter with your hips.

This is your starting position.

As you lower your legs keep them straight.

Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).

Then return to the starting position.

Repeat as many times as you can.

Tempo push up

Start in a regular push-up position.

Lower down slowly and go up quickly.

2. Squats

A classic exercise for your legs.

How to do it?

You can do it with your bodyweight to start.

After a few days, you can do it with dumbbells if you have some.

Or simply fill a bag with some heavy things you have and put it on your back.

Split squat

This is an effective hamstring bodyweight exercise.

How to do this exercise?

Keep your back straight, your legs together, and your arms close to your body.

Step up and squat until you form a 90-degree angle.

Go back to your starting position and then repeat the same with your other leg.

Like with squat, after a while add some weights.

3. Planks

You can do it anywhere.

Starting position:

Lie face down and then lift your body leaning on your elbows.

Your legs should be hip-width apart.

You need to hold that position for at least 30 seconds.

As you progress, increase to 1 minute.

There are different variations of the plank like side plank, forearm plank.

Also, when you get into shape you can do the weighted plank.

4. Pull-Ups

The best exercise for your back.

Period.

It also activates your shoulder muscles.

How to do this?

You can buy a pull-up bar and put it on the door.

Note: It will be hard to do even 1 rep in the beginning.

But don’t give up.

Someone can help you the first few days by holding your legs and slightly pushing you up.

You’ll be able to do your first pull-up soon.

Also, there are a few variations.

The wide grip, close grip, chin up are the best.

5. Dips

Also, a very effective chest exercise.

You can do it easily somewhere in your house or in the yard.

And this exercise is not only good for your chest, but it’s one of the best exercises for triceps.

Supplementation

Proper supplementation is one of the most important things.

Especially when you are trying to build body in your 40s and 50s.

Look:

I’m not talking about steroids, because I don’t like steroids and I don’t approve steroids.

Period.

I’m talking about natural supplements.

In your 50s, the most important thing is to boost your testosterone.

Testosterone is essential when it comes to building muscles.

Testosterone supplement you should use is Testo Prime.

It is the best testosterone booster for men over 40 and 50.

Testo Prime is made only of natural ingredients.

It will boost your testosterone, reduce tiredness, fat layers and man boobs and increase muscle mass.

Also it will give you energy to work out.

You can read more about Testo Prime here.