7 Best Exercises For Beginners Over 40 – [Quick and Easy]


What are the best exercises for beginners over 40?

Are you new to working out? Are you over 40 and concerned about what exercise is best for you?

You’re in luck! This post outlines the best exercises for beginners over 40 for you! Are you ready to get that heart rate up?

We also added exercises that can be done right at home, without special equipment. So stay motivated and keep on reading to learn more!

How to Best Approach Exercising over 40

When it comes to exercising over 40, it is important to approach it in a way that is safe and effective. First, it is important to consult a doctor to ensure that any existing medical conditions are taken into consideration. It is also important to start off slow and gradually increase intensity. Low-impact activities such as walking, biking, and swimming can help reduce the risk of injury. For those looking to increase strength, resistance training and bodyweight exercises can be beneficial. Lastly, it is important to stay consistent with your workouts and to take plenty of rest days. With the right approach, exercising over 40 can be an effective way to stay fit and healthy.

7 Best Exercises For Beginners Over 40

Before we get started on any of these exercises, it’s important to make sure we’re doing them with the right form. We should also keep increasing our reps and weight to make sure our muscles are getting the challenge they need to get stronger.

1. Walking

Let’s start our list with some light cardio.

Walking is a great physical activity to get started with exercise and therefore makes the list of one of the best exercises for beginners over 40. Particularly if you’re not used to being active. Start walking for 10-15 minutes at a time, and gradually build up your duration as you become more comfortable.

Remember to focus on good form – keep your shoulders down and your back straight, and swing your arms as you walk. You can also add in some light inclines to challenge yourself further.

Walking on an inclined treadmill is one of my favorite cardio exercises to speed up weight loss. Walking is part of the most effective workout routines.

2. Swimming


Swimming is another excellent option for those just starting with exercise. It’s low-impact and gentle on the body but can still provide a great workout.

Start slowly by swimming for 10-15 minutes at a time, and gradually increase your duration as you get stronger.

Remember to focus on using your whole body and cool down with gentle swimming or floating when you’re finished.

Because of my damaged shoulder, swimming (especially the front crawl) is painful. However, it’s one of the best aerobic exercises for beginners over 40 for obvious reasons.

3. Stationary Bike

Riding a bike is a great way to get some cardio in without putting too much strain on the body. Start by riding for 10-15 minutes, and gradually increase your duration.

Remember to warm up with some easy pedaling before increasing your intensity, and be sure to cool down after your workout. You can also add some light hills or sprints to challenge yourself further.

The stationary bike has the advantage that you can do it in the comfort of your home and is an excellent aerobic exercise to add to your workout routine.


4. Yoga

Yoga is an excellent option to add to your exercise routine if you’re looking for a workout to help you relax and improve your health. Yoga strengthens your core muscles and upper body and improves your flexibility. Yoga is one of the best exercises for beginners over 40. 

Plus, there are various yoga poses that you can try to help improve your overall health.

I think it’s good to add functional exercises at the beginning of your fitness journey. As well as bodyweight exercises. It’s less likely to get injured that way.

5. Tai Chi

Tai Chi is a form of martial art that originated in China. It is known for its slow and graceful movements, which are said to help improve balance and coordination. Tai chi is often described as “meditation in motion” because it promotes relaxation and stress relief.

Tai chi can be an excellent exercise if you are not used to being active. It can help improve balance and coordination, and it may also reduce the risk of falls. Studies have shown that tai chi can be beneficial for people over the age of 40.

Don’t be fooled, though. Tai Chi can be an intense exercise and can be a full-body workout. Practicing Tai Chi might not pack on muscle mass like doing resistance exercises, but it’s still a full-body workout routine. The muscle definition some of these Tai Chi masters have is impressive.

Talk to your doctor first if you are interested in trying tai chi. You may want to find a class or instructor to help you learn the correct form. Once you start, practice gradually and listen to your body.

6. Jumping Rope

Do you want to burn that stubborn belly fat? Try rope jumping. It will skyrocket your metabolic rate.

The top cardiovascular workout routines include rope jumping. It’s an exercise that can burn a bunch of extra calories. No wonder professional boxers use it as a base for their daily cardio training.

Here are some tips to help you get started:

1. Start with a basic jump. Stand with your feet shoulder-width apart and the rope behind you. Swing the rope over your head and jump when it reaches your feet.

2. Add a little height as you become more comfortable with the basic jump. This will help you get even more cardiovascular benefits from the exercise.

3. Use an interval timer. Interval training is a great way to get the most out of your workout. Set a timer for 30 seconds and jump as quickly as possible for that entire time. Then, rest for 30 seconds before repeating the interval.

4. Incorporate other exercises. Try incorporating other exercises into your routine as you become more comfortable jumping rope. For example, you can jump rope for 60 seconds and do ten push-ups. Or, you can jump rope for 30 seconds and then do 30 jumping jacks.

5. Cool down and stretch. Be sure to cool down and stretch after your workout. This will help your muscles recover and prevent injury.

7. Dancing

Dancing is a great way to get your body moving and have some fun. It’s also an excellent exercise for people over 40.

There are many benefits of dancing, including:

1. Improving your cardiovascular health

2. Reducing stress and anxiety

3. Boosting your mood and energy levels

4. Improving your flexibility and range of motion

5. Strengthening your bones and muscles

6- Burning body fat

So, if you’re looking for a fun and effective way to get in shape or lose belly fat, consider giving dancing a try. You may be surprised at how much you enjoy it.

It seems like a simple workout, but is it?

There are many different types of exercise that you can do to get started on your fitness journey. Find something you enjoy, and start slowly by doing it for 10-15 minutes at a time.

Gradually increase your duration as you get more comfortable, and focus on using good form. Remember to warm up before you start and cool down after you finish. And most importantly, have fun!


Exercises to Avoid Over 40

It becomes increasingly important to stay active and exercise as we age. Not only does this help to maintain our overall health, but it also helps to prevent injuries and keep our bones and muscles strong.

However, there are some exercises you should avoid after the age of 40. These include high-impact activities such as sprinting and movements that strain the lower back, such as sit-ups and crunches.

Make sure you include sit-ups in your fitness routine and perform them in a controlled manner.

Instead, focus on gentle exercises such as walking, swimming, and yoga. These activities will help you stay fit and healthy without putting undue stress on your body.

FAQ’S Corner

Should beginners work out every day?

If you think you’re going to be able to exercise every day as a newbie, you might burn yourself out and injure your body. Work out 2-3 times per week at the beginning of your fitness journey. Give your muscles time to recover in between workout sessions.


I hope you found these examples of exercises for beginners interesting.

Keep in mind to start slow when you just started your fitness journey and healthy lifestyle.

You don’t want to overdo it and get injured or so sore that you never want to work out again. Start walking for 30 minutes three times weekly and focus on following a healthy diet.

Once you feel comfortable, add strength training and other activities two or three days a week. Don’t forget to warm up and cool down before and after each workout! And most importantly, have fun.

Exercise should be something you enjoy, not something you dread.

What type of exercises do you plan on adding to your routine?

And if you have any questions or comments, please leave them in the section below, and I’ll be more than happy to answer them.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.