5 Solid Exercises You Must Stop Doing After 40
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Date: 2026-03-07
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Comments and reviews: 20
BKHolmstrom_23
You lost me at the title: .You MUST STOP Doing After 40. Stop creating one size fits all content, and trying to back it up with a bit of academic language and snippets of studies. None of that means anything. The only people this might be true for are those who've injured themselves and aren't (or never will be) at 100% again.
I'm 58, 2 years shy of the big 6-0, and still do all of the Big 3. Granted, I don't heave as much weight as I did in my 30s or even 40s, but my left shoulder and knee are in BETTER SHAPE now than several years ago. Why Because, squatting with proper form strengthens knees. Deadlifting with proper form does NOT hurt the back. Bench pressing properly will not significantly hurt the shoulder, provided you're doing other exercises and stretches for shoulder mobility. I believe in real-world experience, hours and years in the gym actually doing it, not sitting in front of a camera trying to tell the over-40 world what they should or should not be doing.
20 years ago, there was a gym in Grand Rapids, MI run by this little old guy, I'm not sure his age but he had to be at least in his 60s. He coached, started guys powerlifting in their 40s and 50s, even guys who'd barely worked out before, and had them competition-ready in a year or two. I watched him put 500 lbs on his back and squat - deep - for 10 reps. So stop saying It Can't Be Done, You Must Stop Doing This After Age ___, or You Must Do This After Age ___. Everyone is different. Most people have more potential than they'll ever tap into. As cliche as it sounds, most of it really is in your head.
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You lost me at the title: .You MUST STOP Doing After 40. Stop creating one size fits all content, and trying to back it up with a bit of academic language and snippets of studies. None of that means anything. The only people this might be true for are those who've injured themselves and aren't (or never will be) at 100% again.
I'm 58, 2 years shy of the big 6-0, and still do all of the Big 3. Granted, I don't heave as much weight as I did in my 30s or even 40s, but my left shoulder and knee are in BETTER SHAPE now than several years ago. Why Because, squatting with proper form strengthens knees. Deadlifting with proper form does NOT hurt the back. Bench pressing properly will not significantly hurt the shoulder, provided you're doing other exercises and stretches for shoulder mobility. I believe in real-world experience, hours and years in the gym actually doing it, not sitting in front of a camera trying to tell the over-40 world what they should or should not be doing.
20 years ago, there was a gym in Grand Rapids, MI run by this little old guy, I'm not sure his age but he had to be at least in his 60s. He coached, started guys powerlifting in their 40s and 50s, even guys who'd barely worked out before, and had them competition-ready in a year or two. I watched him put 500 lbs on his back and squat - deep - for 10 reps. So stop saying It Can't Be Done, You Must Stop Doing This After Age ___, or You Must Do This After Age ___. Everyone is different. Most people have more potential than they'll ever tap into. As cliche as it sounds, most of it really is in your head.
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wasichuwacanta7010
I do all the exercises you say not to (except front squats; I use an SSB due to previous shoulder injury, probably because in the old days we did behind the neck pull downs and military presses and Oly bar upright rows) and all the alternative exercises you say to do. I'm 72, work out almost every day in my 200 sq ft shed gym (even if it's just farmers and suitcase carries and KB swings; I have a 100' runway for them and my sled work, tire flips, and other HIIT cardio, and after a cancer diagnosis, surgery, and treatment (I'm 5'4 and was at 135 lbs and went into the hospital on Christmas day in '24 at 112; back up to 135 and all my strength is back despite being on test blockers and having essentially no test according to my last blood work on 1/26) and am even back to Oly bar bench press with grips that keep my hands pronated enough to have no more shoulder pain; still use my cambered swiss bar, but I hadn't done Oly bar bench in probably 15 years. I have been lifting for 50 years and worked in gyms for over 40, so if I were just starting to lift I'd agree with you 100%, but there are of lot of us longtime lifters (reading the comments) who still work out like we did decades ago!
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I do all the exercises you say not to (except front squats; I use an SSB due to previous shoulder injury, probably because in the old days we did behind the neck pull downs and military presses and Oly bar upright rows) and all the alternative exercises you say to do. I'm 72, work out almost every day in my 200 sq ft shed gym (even if it's just farmers and suitcase carries and KB swings; I have a 100' runway for them and my sled work, tire flips, and other HIIT cardio, and after a cancer diagnosis, surgery, and treatment (I'm 5'4 and was at 135 lbs and went into the hospital on Christmas day in '24 at 112; back up to 135 and all my strength is back despite being on test blockers and having essentially no test according to my last blood work on 1/26) and am even back to Oly bar bench press with grips that keep my hands pronated enough to have no more shoulder pain; still use my cambered swiss bar, but I hadn't done Oly bar bench in probably 15 years. I have been lifting for 50 years and worked in gyms for over 40, so if I were just starting to lift I'd agree with you 100%, but there are of lot of us longtime lifters (reading the comments) who still work out like we did decades ago!
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ahhamartin
Agree with the exercise choices but not the reasons; my childhood hero stated it's not the years, it's the mileage but really it's the collisions. My workout limitations have all been due to exact moments OUTSIDE the gym; either trading conventional squats for Zerchers after a Humvee tried to ride me (long story) or my distal tendon letting go moving a tractor weight, even though at the time I could work up to 405x3 deads in the gym (and 250x5 on the Zerchers) with no ill effects. NEVER had injuries that began in the gym. Someone who's only physical strain has been IN the gym could likely ignore this vid; the rest of us appperciate it. But it must be remembered that the heavy weight that studies say causes injuries, is more likely to be your neighbor's washer than your gym's barbell. And how do you minimize those injuries LIFT in controlled environments to be ready for life, at any age.
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Agree with the exercise choices but not the reasons; my childhood hero stated it's not the years, it's the mileage but really it's the collisions. My workout limitations have all been due to exact moments OUTSIDE the gym; either trading conventional squats for Zerchers after a Humvee tried to ride me (long story) or my distal tendon letting go moving a tractor weight, even though at the time I could work up to 405x3 deads in the gym (and 250x5 on the Zerchers) with no ill effects. NEVER had injuries that began in the gym. Someone who's only physical strain has been IN the gym could likely ignore this vid; the rest of us appperciate it. But it must be remembered that the heavy weight that studies say causes injuries, is more likely to be your neighbor's washer than your gym's barbell. And how do you minimize those injuries LIFT in controlled environments to be ready for life, at any age.
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musclemonsters
Great advice here. At 54 I still do most of these, except front squats and walking lunges, but my goals have changed. The ones I keep help me with stability and posture recovery on the jiu jitsu mats. I care less about max weight, and more about slow controlled movements. This helps me against younger training partners quite a bit. An example is using the deadlift to condition your whole body to resist an opponent trying to break your posture. So yeah, make the workout specific and change goals (not setting any records or out lifting 20 year old football players, and if that doesn't work, swap in better exercises. Thanks, and keep this stuff coming.
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Great advice here. At 54 I still do most of these, except front squats and walking lunges, but my goals have changed. The ones I keep help me with stability and posture recovery on the jiu jitsu mats. I care less about max weight, and more about slow controlled movements. This helps me against younger training partners quite a bit. An example is using the deadlift to condition your whole body to resist an opponent trying to break your posture. So yeah, make the workout specific and change goals (not setting any records or out lifting 20 year old football players, and if that doesn't work, swap in better exercises. Thanks, and keep this stuff coming.
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diazea4294
If you want to NOT get and stay strong at 50 follow this advice. If you want to get/stay strong do the large lifts that use the most muscle mass (dead, bench, press, squat. The suggestions here simply swap stable barbell exercises that allow you to move the most weight with the most muscle involvement with much less stable exercises -- this reduces the weight you can handle and keeps you from getting stronger. They will not magically increase muscle mass. Let's be clear we are going to be achy in our older years regardless of the exercises you select. But I rather be strong and achy than weak and achy.
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If you want to NOT get and stay strong at 50 follow this advice. If you want to get/stay strong do the large lifts that use the most muscle mass (dead, bench, press, squat. The suggestions here simply swap stable barbell exercises that allow you to move the most weight with the most muscle involvement with much less stable exercises -- this reduces the weight you can handle and keeps you from getting stronger. They will not magically increase muscle mass. Let's be clear we are going to be achy in our older years regardless of the exercises you select. But I rather be strong and achy than weak and achy.
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biggdoggc2490
I'm 53 and I still do those exercises you said not to do and I will still continue to do them until the day I die. You can't not put every 40 and over people in the same catalory cause everybody is different. If you don't have any issues that will prevent you from doing any of those exercises then you don't have to stop doing, cause when you stop doing those particular exercises that's when you will have some problems. So no I'm not stopping, I will continue on doing those exercises.
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I'm 53 and I still do those exercises you said not to do and I will still continue to do them until the day I die. You can't not put every 40 and over people in the same catalory cause everybody is different. If you don't have any issues that will prevent you from doing any of those exercises then you don't have to stop doing, cause when you stop doing those particular exercises that's when you will have some problems. So no I'm not stopping, I will continue on doing those exercises.
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Deeplycloseted435
I’ve been fighting letting go of barbell squats for a couple of years now. I’m 48, and am built for squatting with short legs/femurs. I’ve always been good at it. My legs can handle it, my core can handle it, but compressing my spine cannot handle it. This past year I switched to dumbbell split squats and leg press (which I’ve never done, and I can’t lie, my legs are bigger than ever. Something about one leg at a time really sucks, but is really effective.
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I’ve been fighting letting go of barbell squats for a couple of years now. I’m 48, and am built for squatting with short legs/femurs. I’ve always been good at it. My legs can handle it, my core can handle it, but compressing my spine cannot handle it. This past year I switched to dumbbell split squats and leg press (which I’ve never done, and I can’t lie, my legs are bigger than ever. Something about one leg at a time really sucks, but is really effective.
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wiglal
I believe in training stabilizer muscles so I keep doing exercises like barbell rows, bench presses and deadlifts. I just progress slowly, ensuring that I master a weight before increasing. It is good for overall strength and functionality. I also combine these compound lifts with plyometrics to retain some power in legs, hips, back core, etc. This video is applicable to people who are solely into bodybuilding, where muscle growth and size is all that matters.
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I believe in training stabilizer muscles so I keep doing exercises like barbell rows, bench presses and deadlifts. I just progress slowly, ensuring that I master a weight before increasing. It is good for overall strength and functionality. I also combine these compound lifts with plyometrics to retain some power in legs, hips, back core, etc. This video is applicable to people who are solely into bodybuilding, where muscle growth and size is all that matters.
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andrewsherman2398
If you're over 40 and you've been lifting for many years you've probably built all the muscle you're ever going to have but beyond that strength specific exercises are great for everything not just hypertrophy and if you've been doing these lifts for years then injury risk shouldn't even be an issue because why should my age be a factor for injury risk with respect to exercises that I've been doing for years that my body is well used to
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If you're over 40 and you've been lifting for many years you've probably built all the muscle you're ever going to have but beyond that strength specific exercises are great for everything not just hypertrophy and if you've been doing these lifts for years then injury risk shouldn't even be an issue because why should my age be a factor for injury risk with respect to exercises that I've been doing for years that my body is well used to
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TXEstimator
I agree with all of these. except the bench press.
I JUST discovered how to properly do them going into 50 and I'm loving my newfound power.
Max lift in college = 100 lbs. (weighed 160 lbs)
Max lift now = 150 lbs. (weigh 175 lbs.
I wanna push for MORE. let's see if I can at least reach 160 lbs bench press, then I'll be happy and quit.
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I agree with all of these. except the bench press.
I JUST discovered how to properly do them going into 50 and I'm loving my newfound power.
Max lift in college = 100 lbs. (weighed 160 lbs)
Max lift now = 150 lbs. (weigh 175 lbs.
I wanna push for MORE. let's see if I can at least reach 160 lbs bench press, then I'll be happy and quit.
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Colo.
Im 52 years old and do literally all of these especially deadlift and I guarantee im bigger stronger and more athletic than this guy. Remember people these people are influencers who need material to stay relevant. I know many many older men who do these as well. If your diet and programming is on point you can grow at any age w any exercise.
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Im 52 years old and do literally all of these especially deadlift and I guarantee im bigger stronger and more athletic than this guy. Remember people these people are influencers who need material to stay relevant. I know many many older men who do these as well. If your diet and programming is on point you can grow at any age w any exercise.
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seanedwards7047
I am almost 50 and like to include deadlifts into my full body workouts. I just rep them for about 3 sets. I will often rotate traditional with Romanian deadlifts. I also like pushing then pulling a sled. Such a great overall exercise. I am now focused on 7-9 exercises twice a week and run or do HIIT the other days.
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I am almost 50 and like to include deadlifts into my full body workouts. I just rep them for about 3 sets. I will often rotate traditional with Romanian deadlifts. I also like pushing then pulling a sled. Such a great overall exercise. I am now focused on 7-9 exercises twice a week and run or do HIIT the other days.
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frankpetrone183
This was a great video thankfully I'm only doing two of these exercises still but after this I'm switching it up cause everything he's saying is so true I did a flat bench press yesterday and my left shoulder is killing me no and I only lifted 155 lbs compared to my 225 bench press. Great video
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This was a great video thankfully I'm only doing two of these exercises still but after this I'm switching it up cause everything he's saying is so true I did a flat bench press yesterday and my left shoulder is killing me no and I only lifted 155 lbs compared to my 225 bench press. Great video
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andreyanufriev3402
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
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If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
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realspacehdi7804
It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
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It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
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CharlieMMAFAN75
You just basically told people if they're over 40 that their life is over because they can't do all the major compound movements anymore basically or they shouldn't do them anyways because they're not safe so it's a pretty depressing video actually man!
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You just basically told people if they're over 40 that their life is over because they can't do all the major compound movements anymore basically or they shouldn't do them anyways because they're not safe so it's a pretty depressing video actually man!
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mlpreiss
I'm almost 68 and still do front squats, flat benches, and incline benches. However, joints are getting creaky and sore. I may try machine benches due to shoulder issues (may need a labrum repair. I also do leg presses & belt squats. I long for my youth.
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I'm almost 68 and still do front squats, flat benches, and incline benches. However, joints are getting creaky and sore. I may try machine benches due to shoulder issues (may need a labrum repair. I also do leg presses & belt squats. I long for my youth.
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kyho5547
I recently replaced my bent over rows with seated and incline rows, exactly for the reason you explained. It feels totally different and I feel all my back muscles being properly worked! Thanks for the confirmation and keep up the great videos, dude!
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I recently replaced my bent over rows with seated and incline rows, exactly for the reason you explained. It feels totally different and I feel all my back muscles being properly worked! Thanks for the confirmation and keep up the great videos, dude!
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leighkelly2161
It's terrifying being over 40
Do this! Do that! Don't do this! Don't do that! All recommended by kids who haven't got a clue what its like to be over 40
We're just as individual over 40 as we were under 40!
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It's terrifying being over 40
Do this! Do that! Don't do this! Don't do that! All recommended by kids who haven't got a clue what its like to be over 40
We're just as individual over 40 as we were under 40!
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HawQuad
Very useful tips and has verified some of my earlier concerns as a 62yr old. I stopped using bar movement such as deadlift, squats and bench press awhile back. Now using mostly DB and machines. Keep them coming
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Very useful tips and has verified some of my earlier concerns as a 62yr old. I stopped using bar movement such as deadlift, squats and bench press awhile back. Now using mostly DB and machines. Keep them coming
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