5 regular strength exercises all men should be doing in their 30s

While many men know that lifting weights is good for you, the fact of the matter is that they need to turn that knowledge into action. While you can get by without lifting weights into your 20s, especially if you’ve played sports by the time you hit your 30s, neglecting the weight room as a man is an absolute no-go. We’re here to help you get started with five regular strength exercises for 30-year-old men.

Weight lifting and strength training offer more benefits to men than any other type of exercise. Some of the benefits include increased strength, muscle mass, confidence, stamina and vitality. Not to mention, weight training also improves a number of metabolic risk factors.

The bottom line is that the best value you can do as a man when it comes to fitness is strength training through weight lifting. If you’re skipping the gym, you’re leaving so much on the table. If you start lifting weights in your 30s, you’ll reap the benefits in your 40s, 50s, and 60s to a staggering extent.

The following are the top five strength exercises for men in their thirties. Perform four sets of five repetitions using a heavy weight for each exercise. Complete the workout twice a week for maximum results. Make sure you’re taking care of yourself outside of the gym as well, including sticking to a healthy, protein-rich diet, getting plenty of sleep, and staying hydrated.

barbell deadlift illustration
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First on our list of strength exercises for men in their 30s are deadlifts. The deadlift is a compound exercise that is crucial to overall strength development. It primarily targets the posterior chain, including the hamstrings, glutes, and lower back muscles. Plus, it also works your quads, traps, abs, and forearms.

To perform a deadlift, stand with your feet hip-width apart with the barbell over the midfoot. Your shins shouldn’t touch the bar yet. Bend at the hips to grip the bar. Your arms should be straight out from your shoulders and just out from your legs. Bend your knees until your shins touch the bar. Keep your hips where they are. Lift your chest and straighten your back. You are now in the starting position. Keeping your entire body tight, push through your entire foot and lift the barbell off the ground until you’re fully erect. The bar should stay close to your body throughout the lift. Repeat for target repetitions.

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fit man doing pull-ups, strength exercises concept for men
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Pull-ups are another compound exercise that primarily targets the back and bicep muscles. Key muscles involved include the latissimus dorsi (lats), biceps, rhomboids, and trapezius.

To perform a pull-up, stand under a pull-up bar and reach out to grab it with an overhand grip. Your hands should be shoulder-width apart. Hold on to the bar with your arms fully extended and your feet off the ground. As you pull yourself up, imagine squeezing a piece of fruit under your armpit, engaging your lats and rhomboid. Avoid shrugging throughout the range of motion. Pull until your chin is level with the bar, then slowly lower your back to the starting position, maintaining control the entire time. Repeat for target repetitions.

fit man performing squats with barbell in gym, strength exercises concept for men
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Next on this list of the best strength exercises for men in their 30s is the barbell back squat. The barbell back squat is a powerful exercise that works a range of muscles including your quads, glutes, hamstrings, calves, abs and lower back muscles. It is a vital exercise for lower body strength and core stability.

To perform a barbell back squat, place a barbell at shoulder height on a squat rack. If available, place safety pins just above waist level. Stand in front of the bar and place it just below the base of your neck. Make sure it’s evenly balanced across your shoulders. Grab the bar with an overhand grip. Step back from the rack and position your feet slightly wider than hip-width apart. Bend your knees and hips to lower your body as if you were sitting in a chair, pushing off the whole foot. Keep your back straight and chest lifted throughout the movement. Push back up to the starting position. Repeat for target repetitions.

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man doing bench press exercise with barbell, concept of strength exercises for men
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The bench press is a fundamental exercise for developing upper body strength. It primarily works the chest muscles (pectoralis major), but also affects the anterior deltoids, triceps, and upper back muscles.

To perform a bench press, lie on your back on a bench with your feet planted firmly on the floor. Grab the barbell with a grip slightly wider than shoulder-width apart. Make sure your hands are evenly spaced. Unhook the bar and hold it straight across your chest with your arms fully extended. Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle to your body. Push the bar back to the starting position, making sure you don’t lock your elbows at the top of the lift. Repeat for target repetitions.

overhead press with barbell, strength exercises concept for 30 year old men
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The overhead press is an essential exercise for developing shoulder strength and stability. It primarily targets the deltoids, but also works the triceps, upper chest, and upper back muscles.

To perform an overhead press, stand with your feet shoulder-width apart, holding a barbell at shoulder height with your hands shoulder-width apart. Engaging your core, bend your knees slightly and push the barbell overhead until your arms are fully extended. As you lift, avoid lifting your shoulders toward your ears. Instead, imagine sliding your shoulder blades down your back. Lower the barbell to the starting position in a controlled manner. Repeat for target repetitions.

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