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








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