The Best Training Split for Men in Their 40s

Introduction:

As you enter your 40s, gym routines need to adapt. Testosterone and recovery rates decline, so you’ll want an efficient split that builds muscle without overtaxing your body.  Research shows lean muscle naturally diminishes with age, making strength work essential .  The good news is you don’t have to lift 7 days a week to see gains. In fact, Brad Borland emphasizes that unrealistic plans (like daily gym) often fail if motivation is low .  Choose a split you can stick to and that allows ample recovery.

Key options:

Many trainers recommend full-body workouts 2–3 times a week for men over 40.  This approach hits every muscle frequently without excessive volume, which helps maintain muscle mass as you age .  Full-body sessions can combine compound lifts (squat, press, row, deadlift) and should be done with moderate weight (around 10–15 reps) to protect joints.  Alternatively, a 4-day upper/lower split (as suggested by strength expert Johnni Shreve) allows each muscle to work twice weekly, which can spark growth without overtraining .  A 3-day “push/pull/legs” split is another popular choice, or even a push/legs/rest/pull/rest rotation to spread workouts across the week.

Recovery matters:

Whatever split you pick, building in rest days is crucial.  Studies note that after intense exercise, recovery slows with age, so avoid training a muscle group on consecutive days .  For example, you might do upper body on Monday, lower on Tuesday, rest Wednesday, then upper/lower again Thur/Fri.  Johnni Shreve points out legs often weaken first over time, so many men benefit from training legs twice a week (for instance, Monday and Thursday) .  Also remember longer warm-ups and mobility drills – dozens of men over 40 find that warming up joints and doing core work each session helps prevent injury .

Reps and intensity:  

High intensity (heavy weight, low reps) isn’t the only way after 40.  Mayo Clinic advises that even one set of 12–15 reps can effectively build strength for older beginners .  Aim for those moderate reps and train close to failure on occasion – but not every set.  Overdoing it with maximal lifts can force longer recovery and hinder consistency.  Instead, focus on slow, full-range movements (for example, controlled squats or push-ups) and include at least one “meaty” lower-rep set (6–8 reps) per exercise each week.  Importantly, listen to your body: joint pain or chronic fatigue signals the need to adjust volume or intensity.

Sample splits:

• Full Body (3x/week): Select push, pull, lift movement 2 of each to start & accessories (biceps & triceps)
• Upper/Lower (4x/week): Upper on Mon/Thu (push and pull exercises), Lower on Tue/Fri (squats/deadlifts + calf work).
• Push/Pull/Legs (3 or 6 days): Push Mon/Thu (chest/shoulders/triceps), Pull Tue/Fri (back/biceps), Legs Wed/Sat.
• Pair these with steady cardio (e.g. brisk walking or cycling) on off days if desired for heart health.

Summary:

Men over 40 benefit most from splits that balance frequency and recovery. A sensible routine is fullbody or upper/lower 3 to 4 days a week, with moderate reps and solid warm up.  Keep workouts fun and flexible so you stick with them. As Borland advises, set a realistic schedule and hit it consistently .  By prioritising strength work and recovery now, you’ll preserve muscle and vitality for years to come.

To get customised workout plans (and make all this easier), sign up for our Online Coaching Programmes. And follow me on Instagram @SilhouettePT for daily tips!