7 Most Effective Exercises for Men in Their 40s To Train Smarter

The barbell back squat is a fundamental exercise for overall strength and conditioning. Regularly performing squats can enhance mobility and balance, making them essential for men in their 40s. This exercise works the quadriceps, glutes, hamstrings, and core.

To perform a barbell back squat, position a barbell at shoulder level on a squat rack. If available, set the safety pins just above waist level. Step under the bar, allowing it to rest across the back of your shoulders, and lift the bar off the rack by pushing up and stepping back. Set your feet shoulder-width apart with your toes slightly pointed outward. Brace your core. Lower your body by pushing your hips back and bending your knees, ensuring to push through the full foot.

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