Fitness for Busy Folk

Basic Workouts for Middle Age Men

If you’re middle aged and want to get into shape, all you need are 5 basic movements in your exercise routine:

  • Horizontal pushing movement – such as pushups, bench press, or floor press.
  • Horizontal pulling movement – such as bent over rows, one-arm dumbbell bent over rows, or inverted rows
  • Vertical pushing movement – such as push press, standing dumbbell press, or handstand pushups
  • Lower body pulling movement – such as deadlifts, kettlebell swings, or dumbbell snatches
  • Lower body pushing movement – such as squats, bodyweight squats, or squat jumps

There are other planes of movements that you need to cover, but I feel these 5 are the best starting point to help you cover 80% of your body.

Cardiovascular Training

The second aspect to creating a basic training program is cardiovascular training. Cardiovascular training, also known as Cardio, helps you increase endurance and burn fat. You have many options when it comes cardio:

Putting it All Together

The equipment you have access to and the time you have to training are going to be the two major aspects to creating your training program. Lets assume that you have a pair of dumbbells. You want to first figure out which exercises to perform.

Lets choose one movement for each basic movement plane:

  • Dumbbell Floor Press
  • Dumbbell Bent Over Row
  • Dumbbell Shoulder Press
  • Dumbbell Deadlift
  • Dumbbell Squat

These 5 basic movement will take you far. The next step is figuring out how many sets and reps you wish to perform.

When it comes to creating basic workouts, I really like Craig Ballantyne’s approach. Craig Ballantyne is the author of one of the best selling home fitness programs on the Internet – Turbulence Training.

His approach is very simple: perform 2 movements back to back with little to no rest in between each set. Perform 8-12 repetitions for each exercise. Perform 3 total sets. This is a great starting point. Click here for a sample Turbulence Training Muscle Building Workout.

Creating your Own Program

Creating your own program is very tough. It takes commitment, patience, and tracking everything you perform. However, there is a short cut. There are trainers that are nice enough to create some great high intensity workouts for you to perform at home.

I’ve already mentioned Craig Ballantyne, but there are so many more. Choose from one of the workouts on the side bar, or the one featured below, and get started today!


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