As much as we’d like to believe otherwise, training in our 40s and beyond isn’t quite the same as it was in our 20s. For starters, we have less time, more responsibilities and, to top it off, our recovery isn’t quite what it used to be. That doesn’t mean the fundamentals of building muscle no longer apply to you, it just means you need to train a little smarter. One way to do that is by training at home with a set of dumbbells and a willingness to work hard.

Using just dumbbells and kettlebells is the approach Jeff Sutherland of Midlife Fit Club takes with his simple full body workout for men over 40. The session focuses on what Sutherland calls ‘real strength training you can do right at home’, without machines, complicated moves or wasted time.

According to Sutherland, the workout hits your full body, while prioritising functional movements that ‘help you move better in everyday life’. It’s designed to be scalable depending on your experience level. ‘If you are just getting back into training, go lighter, slow it down, and focus on clean reps,’ he says. More experienced lifters, meanwhile, should use heavier weights and push yourself close to failure, which Sutherland says is ‘when your body really starts to change’.

‘Simple workouts done repeatedly will always win,’ he says. ‘Structured workouts you can actually stick to.’

Sutherland recommends: ‘Control every rep. Don’t rush it. When it starts to burn, stay there. That’s the work most people avoid. And that is exactly why most people never change.’

3 Rounds

Finisher

Slam Ball Thruster x 20 reps (9kg)

Goblet Squat

Hold your dumbbell in front of your chest with your palms facing upwards. Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.

Goblet Reverse Lunge

Hold your dumbbell in front of your chest with your palms facing upwards and stand tall. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg.

Dumbbell Press

Hold the dumbbells by your shoulders the elbows high. Take a breath and brace your core. Press the dumbbells overhead, while keeping the chest open. Lower under control to your shoulders and repeat.

Dumbbell Lateral Raise

Stand with your dumbbells by your sides, with your palms facing your body and a slight bend at the elbows. Stand tall, pull your navel to your spine to engage your core and pull your shoulder blades back and down. Keeping your back straight, and your upper body still – that means no swinging – lift the dumbbells out to your side, keeping the weights higher than your elbows. Lift until your arms are parallel to the floor, then slowly lower to the start position.

Ab Wheel

Get on your knees and hold an ab roller or barbell less than shoulder width apart. Roll forward, extending your arms, and try to get as close to the floor as possible without losing core engagement. Roll back in and repeat. If you don’t have an ab roller, complete plank walkouts.

Slam Ball/Dumbbell Thruster

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Pick the ball up and press it overhead. If you don’t have a slam ball, complete dumbbell thrusters.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.