Bodyweight Workouts: The Perfect Starting Point for Men Over 40
Why This Matters
If you’re a man in your 40s or 50s looking to get back in shape, you might think you need a gym membership, expensive equipment, or high-intensity workouts to see results.
Truth is, your body is the only tool you need to begin.
Bodyweight training is simple, scalable, and brutally effective. It builds real strength, improves mobility, and teaches control — without crushing your joints or overwhelming your schedule.
My Story: I Started With the Basics
When I committed to getting in shape at 39, I didn’t join a high-end gym or buy fancy gear.
I trained in a tiny office building gym using basic movements and my own bodyweight. I had a coach twice a week and trained solo the rest of the time.
In nine months, I dropped weight, built strength, and saw my abs for the first time in years.
It worked because I kept it simple and consistent.
Why Bodyweight Training Works (Especially After 40)
Joint-friendly: No heavy loads or machines that beat up your knees, shoulders, or back
Strengthens stabilizers: You build balance, control, and real-world strength
Improves mobility: Every movement teaches better range of motion
Requires no equipment: Train anywhere, anytime — no excuses
Builds discipline: You learn to control your body and stay accountable
6 Go-To Bodyweight Moves to Start With
1. Bodyweight Squats
Strengthens your legs, glutes, and hips. Use slow tempo for extra intensity.2. Incline Push-Ups
Builds upper body strength without shoulder strain. Adjust angle for difficulty.3. Glute Bridges
Wakes up the glutes, supports the lower back, and improves posture.4. Low Planks
Teaches core control and endurance. Start with 20 to 30 seconds.5. Step-Back Lunges
Great for leg strength and balance. Control each rep.6. Dead Bug
Engages the core while keeping your back safe. Focus on control and breathing.
How to Get Started (Without Overcomplicating It)
3 to 4 workouts per week
Choose 3 to 5 movements
Perform 2 to 3 rounds
Focus on slow, controlled reps
Track your progress with a notebook or tracker
That’s it. Don’t overthink it. Just move.
Mindset Reminder
You don’t need to “get in shape” before you start working out.
You start working out to get in shape.
Every guy you see crushing it now started somewhere — and most of them started with the basics.
Ready to build your foundation?
👉 Download the Free 4-Week Comeback Blueprint and start reclaiming your strength today.
