In This Episode
Your workout program might look good on paper, but if these 10 essential movements aren’t part of it, you’re missing out on real functional strength.
Seriously.
In this special birthday episode (I’m turning 56!), I break down the 10 non-negotiable exercises that every man over 40 MUST include in his training arsenal—no matter what program you follow.
These aren’t random movements I picked out of thin air. They’re the foundational exercises that build a bulletproof body, help maintain your independence, and fight against sarcopenia as you age. I’ve handpicked these moves based on seven years of helping thousands of men transform their bodies after 40.
Each exercise serves multiple purposes: functional strength, mobility, hormone optimization, injury prevention, and building the kind of physique that commands respect well into your 60s, 70s, and beyond.
If you’ve been following cookie-cutter routines designed for younger guys, or avoiding certain movements because they seem too challenging, this episode will be your wake-up call. These commandments are non-negotiable for a reason—they work.
Episode Highlights:
- Why goblet squats are superior to back squats for men over 40 (and how they protect your spine while building functional strength)
- The incline dumbbell chest press secret for building upper chest mass that most guys miss
- Why burpees are a non-negotiable exercise (despite what other fitness “experts” might say)
- The single-leg deadlift variations that fix imbalances and strengthen your posterior chain
- Why kettlebell swings are “pure testosterone fuel” and the most efficient fat-burning exercise
- How parallel bar dips build the horseshoe triceps that make your arms look massive in t-shirts
- The humbling bicep exercise that recruits more muscle fibers than standard curls
- The barbell row technique that builds a dense, powerful back (and why Dorian Yates swore by it)
- Why the pull-up is the ultimate test of relative strength and how to master it at any age
- The core anti-rotation exercises that prevent injury and improve performance in everyday life
Conclusion:
These 10 movements aren’t just about looking good (though they’ll certainly do that). They’re about maintaining your independence, protecting your joints, boosting your hormones, and ensuring you can get up off the floor quickly if you need to.
At 56, I’m stronger and more capable than most guys half my age because I’ve built my training around these core movements. They’re the foundation of the Over 40 Alpha Brotherhood, and they should be the foundation of your training too.
Timestamps:
00:00 Introduction
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
Listen to This Episode on Your Favourite Podcast Channel:
Subscribe and Listen on Spotify
https://open.spotify.com/show/6LbGE6ySH5VlIQ8LosKpVG
Subscribe and Listen on iTunes
https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685
Episode Sponsors:
🚨 BIRTHDAY SPECIAL! 🚨 Ready to transform your physique with these 10 essential exercises? Join over 10,000 men in the Over 40 Alpha Brotherhood for just $1 and get follow-along workouts that incorporate all these movements properly.
👉 Get started here: https://www.over40alpha.com/
Connect with Funk Roberts:
Website – https://www.over40alpha.com/
Instagram – https://www.instagram.com/funkrobertsfitness
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Your support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men all around the world over the age of 40, 50, and 60 who struggle with health and fitness.
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Get it done – Funk
