Exercises to Lose Belly Fat for Men Over 40

Exercises to Lose Belly Fat for Men Over 40

Men over 40 should focus on exercises that train the whole body to lose fat, get lean and even reveal your abs.

By far the best fat burning exercises for men over 40 are compound movements that train 2-3 large muscle groups in one movement, boost testosterone, are joint friendly and permanently elevate your metabolism.

Here are some great exercises you can use right away to burn away belly fat and get lean:

Barbell Deadlift


The deadlift is a great way to turn your body into a fat burning furnace. You can think of the barbell deadlift as a full body exercise that trains the Glutes, Quadriceps, Adductors, Hamstrings and Lower back.

It’s particularly useful for older men as it boosts testosterone in one movement and if you have a history of back problems, the Trap-Bar deadlift can be used in its place.


Stand behind a grounded barbell and bend your knees slightly to get hold of it. Keep your shins, back and hips straight.

Keeping your back flat, push your hips forward to lift the bar.

From upright, push your hips back to lower the bar, bending your knees only slightly.

Barbell Bench Press


This exercise sends your testosterone through the roof and burns fat by engaging your arms, chest and shoulders simultaneously.

As you slowly increase your weights in perfect form, the more calories you will burn with this move, making it a great exercise to burn fat.


Lie back on a flat bench holding a barbell in the rack above you with a shoulder width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended.

From the starting position, breathe in and lower the bar under control until it skims the middle of your chest (just below the nipple line).

Push the bar back to the starting position explosively as you breathe out, that’s one rep.

A 3/3 cadence works well with the bench press.

Dumbbell Row


Rowing actions activate the muscles throughout the body, from the back all the way through to your biceps, spreading your fat burning power across the board.

Compound movements are the tried and tested way to burning fat and building lean muscle.


Hold a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor.

Keep your core tight and back straight as you row the weights up and slightly back to your waist.

Lower and repeat.

Incline sit up


The incline sit-up can be a great addition to your main compound movements and targets the muscles of the abdominals directly.

Keeping it simple and fighting your own bodyweight is the ideal way to burn fat.


Get on an incline bench and hook your feet under the top pads that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up, so your body forms a V-shape with your thighs.

Lower your body under control and back to the starting position.

Barbell Squats


Barbell squats are big, powerful movements that require a lot of energy and use a wide variety of muscles. Plus, the squat has been proven to be far superior at burning calories when compared to its machine-based rival, the leg press.


Stand with your feet shoulder-width apart, this stance will allow a deeper squat. Hold a barbell across your upper back with an overhand grip, avoid resting it on your neck.

Hug the bar into your traps to engage your upper back muscles. Take the weight off the bar and slowly squat down, head up and back straight.

Lower yourself until your hips are aligned with your knees, legs at 90 degrees. A deeper squat will be more beneficial, but it’s much better to get the strength and flexibility first.

Drive your heels into the floor to push yourself explosively back up. Keep your form tight until you’ve stood up straight, that’s one rep.

Push Ups


This classic gym movement doesn’t need any gym equipment and activates your chest, lats, shoulder and arms at once.

The more muscles you activate, the more calories your body can burn, making this classic exercise a great choice to lose weight.


Start with your weight supported on your toes and hands beneath your shoulders, body straight. Keep your core locked so that a straight-line is formed between your head, glutes and heels.

Lower your body until your chest is an inch from the ground and then explosively drive up by fully extending your arms.



This bodyweight exercise works a huge range of muscle groups that are practically impossible to replicate on regular gym equipment.

Hanging freely means that every move engages your core to stabilise your body, that means your abs will contract very hard as well as the muscles in your back.

The Chin-Up will give your back a nice V-shaped appearance as well as burning fat.


Grab the pull-up bar with your palms facing towards you and a grip that’s narrower than shoulder width.

Pull yourself up until your head is above the bar. Slowly lower yourself back to the starting position.

Abs Over 40

If you’d like a complete system that uses the above fat burning exercise and details every step you need to take from training to nutrition, check out my Abs Over 40 Program.

I’ve put together this complete course to take the guesswork out of training and nutrition for you, so that you can build lean muscle, lose fat and get ripped especially engineered for men over 40.

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