Functional Training: Compound Workouts for Fitness
Hey guys, Joshua Van checking in I’m the guy behind Dad Bod 40, where we dish out straight talk on staying fit past 40. You know, if you’ve ever caught yourself huffing after lugging groceries or felt that twinge in your back from a simple bend, functional training: compound workouts for fitness might just be the fix you’ve been overlooking. I hit that wall myself around 43, when my old gym habits weren’t cutting it anymore, and switching to this stuff? Man, it got me moving better, feeling stronger, and yeah, trimming down that pesky dad bod without all the fluff.
Key Takeaways
- Functional training amps up everyday strength and cuts injury risks for us guys pushing 40-plus.
- Stick to compound workouts they work bunches of muscles at once, pumping up testosterone and torching fat faster.
- Nail your eats with plenty of protein, about 1.6 to 2.2 grams per kilo of you, plus good fats and carbs to fuel those sessions.
- Toss in supplements like creatine or vitamin D if your diet’s lacking, but real food comes first for solid fitness over 40.
- Ease in with 2-3 workouts a week; your body’ll thank you with better recovery and real progress.
So, What’s This Functional Training Thing Really About?
I’ve chatted with tons of readers over the years at Dad Bod 40, and lots ask, “Josh, how’s this different from my usual lifts?” Well, functional training ain’t about posing or pumping one muscle it’s prepping you for life’s rough and tumble. Like hoisting a kid onto your shoulders or hauling yard work without keeling over.
It boils down to compound workouts that get multiple joints and muscles firing together. Forget those solo curls; we’re hitting squats or pulls that tie in your legs, back, core the works. Stuff from places like NASM backs this up, saying it boosts how your body coordinates and stays steady, especially when age starts nibbling at your muscle. My first go at it? A basic deadlift variation left me wiped but pumped, ’cause it felt like it mattered for more than just the mirror.
Why Guys Like Us Need Functional Training in Our Men’s Health Arsenal
Hitting 40 doesn’t mean hanging up the sneakers it’s time to play smarter with fitness over 40. I’ve seen the proof in my own routine and from what experts share: this kind of training can drop fall risks by a good chunk, shore up bones against breaks, and even perk up your thinking with extra blood flow. For dads juggling jobs and family, that’s real-world gold, not some fad.
Get this these compound workouts crank your hormones in the best way. Fresh takes from fitness pros show they spike testosterone and growth stuff, fighting that natural drop-off that hits us midlife and leaves you dragging. They burn calories like crazy too; one solid set of presses or squats keeps your engine revving long after. Personally? After weaving this in, I ditched the afternoon slumps and tackled hikes with the family no problem. And mood-wise? It eases the edge off stress, which is huge when life’s piling on.
Perks Backed by the Pros
- Easier on Joints: Builds those little stabilizers around knees and such, cutting injury chances Mayo Clinic vibes say up to 25% less drama.
- Heart Smarts: Pumps up your endurance, dialing down heart woes that creep up later.
- Last Longer: Keeps muscle hanging around so you’re still independent down the road, per Harvard insights.
Killer Compound Workouts to Get You Going
Enough chit-chat let’s hit the moves. Pulling from recent guides like Men’s Health and Athlean-X, these are the heavy hitters tailored for our crowd. I always say, form first, especially over 40; warm up with some arm swings or light walks for 5-10 minutes.
Goblet Squats: Leg Day Boss
Grab a weight at your chest, drop like you’re easing into a low seat thighs level with the ground. Nails your quads, butt, and middle. 3 sets, 8-12 reps. Breathe deep on the rise; it locks in that core.
Romanian Deadlifts: Fix That Back
Bend at the waist with weights, back straight, down to your shins. Zaps hamstrings and the whole backside chain, great for undoing desk hunch. 3 sets of 10. Month in, my slouch was history.
Bench Press or Push-Ups: Chest and More
Push weights or yourself away from the floor/bench. Works chest, shoulders, arms. 3 sets, 8-10. Knees down if it’s tough build from there.
Bent-Over Rows: Pull It Together
Lean forward, pull weights to your ribs. Hits back, arms, shoulders. 3 sets, 10 each side. Balances out the pushes.
Overhead Press: Reach High
From shoulders, push up overhead. Core to traps get in on it. 3 sets of 8. Mind your shoulders slow and steady.
Farmer’s Carry: Walk the Talk
Heavy weights in hand, stroll 20-30 meters. Grips everything, builds grit. 3 goes.
Weave into 2-3 full sessions a week, with rest days. Jot down what you do; seeing gains keeps you hooked.
Eating Right to Back Those Compound Workouts
No point sweating if your plate’s junk. For fitness over 40, shoot for 2,500-3,000 calories if you’re moving, heavy on protein 1.6-2.2g per kg to mend from the grind. Think chicken, eggs, yogurt, greens all day; maybe salmon stir-fry for dinner.
Carbs fuel lifts oats or potatoes before. Fats from nuts keep things humming. Drink water like crazy, 3-4 liters. After? Protein hit quick. I’ve meal-prepped fish dishes; those omegas ease the ache from hard sets. Ditch the beer and snacks; feels better fast.
Supplements That Actually Help
Not pushing products, but from my trials and fresh 2025 reads, these cut it for men’s health. Doc check first, always.
- Creatine: 5g a day for extra oomph in functional training bumps reps 10-20%.
- Whey Protein: 25g after for fix-up.
- Vitamin D: 2,000 IU if sun’s scarce lifts mood and T.
- Omega-3s: 1-2g for joints.
- Magnesium: 300-400mg evenings for chill muscles and sleep.
Jumpstart Plan: 4 Weeks to Momentum
Week 1: Twice squats, rows, push-ups (3×8-10). Week 2: Deadlifts join. Week 3: Presses. Week 4: Carries to wrap. Walk or rest otherwise. If it hurts, dial back.
FAQs
New to functional training over 40 can I jump in?
Sure, bodyweight first, ramp up. Seen folks shed weight quick with steady goes.
How many compound workouts without burning out?
2-3 weekly. Sleep’s your buddy now.
Prime time for fitness over 40?
Fits your day morning kick or evening wind-down. Eat smart around it.
Gear for functional training?
Basics: weights, mat. Add bells later.
When do compound workouts show?
Strength in 4-6 weeks, looks in 8-12 with good food.
References
- Men’s Health. (2025, March 20). Fitness Experts Explain How Compound Exercises Build Muscle. https://www.menshealth.com/fitness/a64218759/build-muscle-compound-exercises/
- Athlean-X. (2024, August 22). 6 Best Compound Exercises. https://learn.athleanx.com/articles/best-compound-exercises
- BOXROX. 7 Important Strength Training Exercises for Men Over 40. https://www.boxrox.com/7-important-strength-training-exercises-for-men-over-40-p82583850/
- Muscle and Strength. (2025, July 9). 8-Week Muscle Building Program for Adults 40+. https://www.muscleandstrength.com/content/8-week-muscle-building-program-adults-40
- Tom’s Guide. (2025, August 29). Fitness trainer: Do these 5 compound exercises in your 30s, 40s and beyond. https://www.tomsguide.com/wellness/workouts/fitness-trainer-do-these-5-compound-exercises-in-your-30s-40s-and-50s-to-slow-the-impact-of-aging-on-muscles-and-joints
- NASM Blog. Functional Training: Compound Workouts for Fitness. https://blog.nasm.org/functional-training-compound-workouts
- Men’s Journal. (2025, January 8). 10 Best Compound Exercises for Faster Results. https://www.mensjournal.com/health-fitness/best-compound-lifting-program-to-get-shredded-mens-journal
- Men’s Health. (2025, August 7). Build Muscle After 40 With This Full Body Workout Plan. https://www.menshealth.com/fitness/a65628441/muscle-after-40-fitness-guide/
- Healthline. Workout Routines for Men: The Ultimate Guide. https://www.healthline.com/nutrition/workout-routine-for-men
- Men’s Health. (2025, July 8). 11 Best Supplements for Men, According to Nutrition Experts. https://www.menshealth.com/nutrition/a19539297/best-supplements-for-men/
