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5 fitness challenge ideas that help men in their 40s get their health on track

Corey Loehr
February 9, 2023
5 fitness challenge ideas that help men in their 40s get their health on track 1|5 fitness challenge ideas that help men in their 40s get their health on track

As we get older, our health changes. Staying fit becomes more challenging, and gaining weight becomes easier, with a decrease in our stamina in our 20s. Our backs may ache, making maintaining the same workout routine difficult. That's why a fitness plan for men over 40 is crucial for maintaining health and well-being.

For men that are in their 40s and feel out of shape, a unique challenge with their physique in mind could be much appreciated. If you own, manage, or train at a fitness studio, here are a couple of 30-day fitness challenge ideas that men in their 40s may enjoy.

The push-up challenge

Pushups are an excellent option for increasing the strength in your upper body, something that men in their 40s often need. It can improve stability in the back and add more muscle, preventing sudden back pain from rearing its head.

Try to increase the number of pushups done by five every day or every other day. However, on the first day of the 30-day fitness for men over 40 challenge, the aim should be on how many pushups you can do correctly. Overdoing it can lead to injury, especially if you have been out of shape for a while. Set the number of reps based on the individual's overall health.

The advantage of these pushups is that they can be done anywhere. If customers don't have time to visit the gym daily, they can continue the challenge at home.

The running challenge

At 40, you need to keep your cardiovascular system in shape. You should not overdo it on the first visit and should always consult a doctor if you already have known cardiovascular problems. They will know exactly how much you can safely run for the day. Likewise, if you train anyone, ensure they have their physician's approval.

It might be a good idea to start with the goal of jogging and work up to an entire run. You might also aim for a 20-minute easy run, gradually increasing the time by 10% each week. Always add a 5-10 minute warm-up in the calendar before the actual running to prevent any injury.

As the days go by, you will notice an increase in endurance and stamina. The runs should be broken down in intervals – i.e., 30 seconds of running followed by one minute of walking. The average running time for men in their 40s is 10 minutes per mile, so that you could aim for that as a baseline.

The plank challenge

Planks are great for improving your posture and strengthening your core. Depending on the individual's health, you may try different variations of planks, starting easier. For example, on the first day, you can start with the knee plank, which is less rigid on the back.

Slowly increase the difficulty levels, making customers stronger and more accustomed to the movement. Aim for 10 seconds of holding, gradually increasing the time throughout the challenge. You may also choose to vary the type of plank per day, such as the straight-arm knee plank on the second day and the regular forearm plank on the last day.

The cycling challenge

It would be best if you introduced the cycling challenge for members coming to the gym. The advantage of this challenge is that they can sometimes come to the gym if they have a bicycle at home. Customers can complete the challenge and record it in the gym app if they want to avoid coming in.

Like running, cycling is a good option for strengthening your lower body area and improving your cardiovascular system. Aim for about 10-14 minutes of cycling on the first day and then gradually increase the time each week. You may also go for a mileage approach, starting at 3 miles on the first day.

The squat challenge

Squats are a man's best friend for strong glutes and legs. They can make you fit, improve your endurance, and even work as a good cardio workout. By creating a 30-day squat challenge, men in their 40s will likely try to join – especially if they can complete some of the reps at home.

Start with 15-20 squats and increase the number by five each passing day. The farther you get into the challenge, the more you should break it down into reps. Also, give the members a chance to rest between squats.

Maximizing your workouts with a fitness for men over 40 plan

Staying in shape in your 40s can be challenging but possible. You need to be challenged a bit. Adding these challenges into your program can motivate your members enough to join and increase your client retention.