What kind of workout should you be doing

Well this may also come as a surprise to you.

Most of us has seen and been taught for decades that you need to do cardio. However this is a fast track to failure. Dont get me wrong, cardio does have its good sides and you should implement it in your training but not like you think.

We need to be real. We are 40+. The body is not what it used to be – but it can be and even stronger if we attack this the right way. See when you hit the gym in your early 20´s you where actually not as strong as you are today. The reason for that is that the male body does not fully settle until after 25. From that point your muscle, bone becomes more dense and basically stronger.

My suggestion (and im living proof of this) is to do resistance training – otherwise known as bodybuilding. Dont worry you wont wake up tomorrow with biceps that looks like small cars tomorrow or any time soon.

My personal belief is simple: strength training should be the foundation.
Not jogging, not HIIT bootcamps, and definitely not starting with running five days a week just because you “used to be in great shape.”

Here’s why.

You probably remember that football match where you scored a hattrick like it was yesterday. But it wasn’t yesterday. It was over 20 years ago.
Your joints, tendons and ligaments don’t care about what your mind remembers — they live in the now. And unless you’ve been active continuously for the past 20 years, your body is no longer prepared for sudden impacts or high-intensity running.

So, when most guys over 40 start running again, they get injured.
Shin splints, knee pain, hip strain — or worse.
And these injuries don’t heal in a week anymore. They can take months.

That’s why bodybuilding-style weight training is a much better approach.
It connects you to your body again. It builds strength. It boosts testosterone. And it burns fat if done right.

But… it’s not without risk either. That’s why you need to follow these 3 golden rules before you dive in:

1. Supplement support
Your body is not running on a 25-year-old engine anymore.
You need support. I strongly recommend daily intake of vitamin D3, vitamin C, omega-3 fatty acids and collagen. These will help you recover, protect your joints and maintain hormonal balance.

2. Warm-up, warm-up, warm-up
Don’t skip this. Your body needs to be prepared for the actual work.
And no — walking on a treadmill won’t prepare you for heavy bench press.
Do relevant warm-up sets for the muscle group you’re about to train. If it’s chest day, warm up your shoulders, rotator cuffs, elbows and pecs with light sets, bands or mobility work.

3. Leave your ego at the door
You’re not here to impress anyone. Not the young guys. Not the girls. Not even your former self.
There’s no reason to chase personal records or lift like you did at 19. You’ll just hurt yourself.
Trust me, no one is impressed when a 45-year-old guy is bent over, half-dying, trying to curl 20kg dumbbells with bad form and a strained back.

---

Bottom line:
Strength training over 40 is not about lifting the heaviest weight possible. It’s about consistency, recovery and reconnecting with your body. Train smart, supplement smart, and show up — every day. The results will come, and you’ll feel them faster than you expect.