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Last Updated on December 15, 2020

Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

Ben Affleck just recently got in bodybuilding-shape for the movie Batman vs. Superman. What few people know is that Ben Affleck is 45 years old at the moment. Yet Ben Affleck looks like a monster in his role as Batman. On top of that he’s 6’3” – being tall makes it even harder to look muscular. Yet Batman completely nailed it.

    While a lot of the look as Batman may be due to his costume and the lighting, Ben Affleck nonetheless is a key example for building muscle if you’re over the age of 40. Mainly because he follows these 3 rules:

    Rule #1: Stick to the basics

    Ben Affleck doesn’t like working out, that’s where most people begin. Even me as a trainer, I don’t wake up in the morning and think: “Hell yeah, time to do a workout session”.

    It was torture. […] I hate to exercise. — Ben Affleck

    Training is nothing fancy, it should simply be part of your routine. Yet a lot of the people that start training after the age of 40 think they need a specific, fancy workout schedule. This is not true.

    While your recovery periods may truly be longer, you don’t need to train any different than a 20 year old unless you have major physical limitations such as a herniated disc.

    The most important thing in every workout schedule should be to get into a routine. This can be harder because as an adult, you have more responsibilities such as a demanding job or a family.

    In the beginning, you need to juggle multiple aspects of your life. That’s why you need support from your environment. Also, try to make friends at the gym or join groups on Facebook and Whatsapp. This will also help you with number #2.

    Rule #2: Keep going

    Most people that sign up for a gym membership quit after 3 months. I’m a huge supporter in making your workout and diet sustainable, yet this is much harder if you are 40+ years old.

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    That’s also a reason why most of the actors are not able to keep their bodies in the long-term. For example, Ben Affleck only has a great body until he has to be on the scene. The movie holds him accountable.

    If Ben would step on set, looking like a Spongebob instead of a Superhero, no one would take him seriously and he would risk his career. You have to hold yourself accountable to your workout schedule.

    Realize that most worthwile things in life are hard first before they get easier.

    Write down your realistic goals for yourself or even publish it on your facebook wall and post your training pictures. This will create social pressure to help you keep going.

    Plan your workout sessions ahead of the week and treat them as a priority. What works with most of my clients is setting a specific workout time in the morning. as the kids are often still asleep at that time. Make those early morning hours the ‘You-time’. Training early in the morning can also help with rule #3.

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    Building muscles will take longer if you’re 40 due to the wear and tear over the years. Be persistent.

    For extra accountability: Train with a friend or hire a coach. A coach holds you accountable and gives you the necessary guidance.

    Rule #3 Enjoy the process

    Ben Affleck told an interviewer that he noticed that once he went for a workout, other things started to improve in his life. He increased his discipline and had more energy at the movie shoot.

    This is a phenomena I can see on a daily basis. While we’ve seen in rule #1 that training is usually not that enjoyable, the other effects in your life are absolutely great.

    Your workout schedule can be a Trojan Horse. You start the schedule wanting to improve your physique but you end up improving every aspect of your life.

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    Getting a workout can be a huge win for your day. Even if your whole day was awfully bad, at least you got a workout in.

    Admiral William McRaven, the retired United States Navy Admiral talks about making your bed to start your day right. Going for a workout is making your bed on steroids. It takes discipline and willpower to do it, but training has many positive side effects.

    Instead of always focusing on your goal you have to enjoy and trust the process.

    You can build muscles after 40

    Ben Affleck is a monster. He’s a great example for a person that build a great amount of muscles even while being older and fairly tall.

    He managed to build such an impressive physique by following three basic rules:

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    1. Sticking to the basics.
    2. Finding reasons to keep going.
    3. Enjoying the process. Realize that exercising is a Trojan Horse.

    Here’s a video about how Ben Affleck transformed his body:

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    Why You Should Keep a Fitness Journal to Jumpstart Weight Loss Hit a Weight Loss Plateau? Here’s How To Break Through It How to Gain Muscle Quickly and Naturally (A Step-by-Step Guide) Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days The More Protein You Eat, the Faster You Build Muscles?

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    Last Updated on April 15, 2021

    12 Best at Home Workouts (No Equipment Needed)

    12 Best at Home Workouts (No Equipment Needed)

    Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

    The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

    There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

    This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

    The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

    A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

    If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

    Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

    Warm-Up

    Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

    Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

    • Exercise 1: Squats[2]

      • Exercise 2: Lunge[3]

        • Exercise 3: Leg Swings[4]

          • Exercise 4: Star Jumps[5]

            • Exercise 5: Push-ups[6]

              • Exercise 6: Squat Thrusts[7]

                Dynamic Stretches

                Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                Aim to do 15-20 reps on each side for 1 round.

                Upper Body Dynamic Stretches:

                • Exercise 1: Arm Swings

                  • Exercise 2: Arm Circles[8]

                    • Exercise 3: External Shoulder Rotations[9]

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                      • Exercise 4: Torso Twists[10]

                        Lower Body Dynamic Stretches:

                        • Exercise 1: Step Throughs[11]

                          • Exercise 2: Lying Side Leg Swings[12]

                            • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                              • Exercise 4: Leg Swings (Front & Side)

                                Strength Workouts

                                1. Upper-Body Strength Workout (Beginner)

                                This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                  • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                    • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                      • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                        • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                          • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                            • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                              2. Abs Strength Workout (Beginner)

                                              This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                              • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                                • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                  • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                    • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                      • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                        • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                          3. Leg Strength Workout (Beginner)

                                                          If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                          • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                            • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                              • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                                • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                  • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                    • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                      4. Upper-Body Strength Workout (Advanced)

                                                                      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                      For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                      • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                        • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                        • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                          • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                            • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                              • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                                • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                  5. Abs Strength Workout (Advanced)

                                                                                  If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                  With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                  • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                    • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                      • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                        • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                          • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                            • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                              6. Leg Strength Workout (Advanced)

                                                                                              Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                              For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                              • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                                • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                  • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                    • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                      • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                        • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                          7. HIIT Workout (Beginner)

                                                                                                          This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                          • Exercise 1: Squat

                                                                                                            • Exercise 2: Toe Touches[50]

                                                                                                              • Exercise 3: Walk-Outs[51]

                                                                                                                • Exercise 4: Heel Flicks
                                                                                                                • Exercise 5: Plank[52]

                                                                                                                  • Exercise 6: Jumping Jacks[53]
                                                                                                                    • Exercise 7: Mountain Climbers[54]

                                                                                                                      8. HIIT Workout (Intermediate)

                                                                                                                      Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                      • Exercise 1: Squat Kicks

                                                                                                                        • Exercise 2: Burpees[55]

                                                                                                                          • Exercise 3: Push-ups

                                                                                                                            • Exercise 4: High Knees[56]

                                                                                                                              • Exercise 5: Plank Ups[57]

                                                                                                                                • Exercise 6: Star-Jumps

                                                                                                                                  • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                    9. HIIT Workout (Advanced)

                                                                                                                                    If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                    • Exercise 1: Jump Squats[59]

                                                                                                                                      • Exercise 2: Hand Release Burpees[60]

                                                                                                                                        • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                          • Exercise 4: Tuck Jumps[62]

                                                                                                                                            • Exercise 5: Plank Toe Touches

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                                                                                                                                              • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                                • Exercise 7: Sprawls

                                                                                                                                                  Mobility Workouts

                                                                                                                                                  10. Upper Body Mobility Workout

                                                                                                                                                  Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                  This workout will help improve flexibility in your upper body.

                                                                                                                                                  • Exercise 1: Cat-Cow[64]

                                                                                                                                                    • Exercise 2: Upward Dog[65]
                                                                                                                                                      • Exercise 3: Chest Release[66]

                                                                                                                                                        • Exercise 4: Child’s Pose[67]

                                                                                                                                                          • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                            11. Lower Body Mobility Workout

                                                                                                                                                            If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                            This workout will help improve flexibility in your lower body.

                                                                                                                                                            • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                              • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                                • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                  • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                    • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                      • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                        12. Spinal Mobility Workout

                                                                                                                                                                        Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                        It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                        • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                          • Exercise 2: Tail Wag[76]

                                                                                                                                                                            • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                              • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                                • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                  • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                    Final Thoughts

                                                                                                                                                                                    These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                    More Workouts You Can Do at Home

                                                                                                                                                                                    Featured photo credit: Scott Broome via unsplash.com

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                                                                                                                                                                                    [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                    [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                    [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                    [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                    [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
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                                                                                                                                                                                    [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                    [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                    [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                    [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                    [74] Experience Life: Chair Yoga
                                                                                                                                                                                    [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                    [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                    [77] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
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                                                                                                                                                                                    [79] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                    [80] VeryWell Health: Yoga Spinal Twist for Back Pain

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