For most men in their 40s and older (i'm 46) the best lifts to execute to maximize workout efficiency are explosive moves that work multiple major muscle groups. Regardless of which ones you do, keep the weight light to moderate to avoid injuries until you have excellent technique. Here are some of my favorites:
Explosive moves that work all major muscle groups, crush calories, and provide MAJOR cardio (anaerobic) workout when executed properly (best bang for your precious fitness minutes):
- Snatch or power snatch (technically difficult to do effectively/safely)
- Clean or power clean (not technically difficult)
- Clean and jerk (moderately difficult to do effectively/safely)
- Push press (front and behind the neck)
Static moves that work major muscle groups and can provide major cardio (aerobic) workout when executed properly:
- Back squats (high bar position, keeping spine, hips, knees, and ankles in a vertical line)
- Front squats
- Deadlifts
- Romanian Deadlifts (RDLs)
Accessory moves for working specific major muscle groups:
- Military press- upper back, shoulders, and core
- (Light) bench press- shoulder surgery 2 years ago taught me that benching is terribly overrated for men in their 40s or older and can lead to tightness, tendinitis, and in worst case labrum tears and surgery. Mine was exacerbated by 6 years of wrestling, 11 years of football, and poor lifting technique in high school and college.
- Planks- front and side
Best way to keep aging bodies limber- Yoga