Workout Routines for Men of All Experience Levels: Tips, FAQs
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She uses her freelance writing experience to create clear and engaging articles. She has a BA in English literature from Southampton University. Find her on LinkedIn.
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“},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2024/02/Anisha-Mansuri-500×500-Bio.png”,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”,”language”:”en”},{“title”:[“Moderate Intensity Exercise: What Counts, Benefits, and More”],”text”:[“Moderate intensity exercise gets your heart and breathing rates up. Learn more about what activities count, benefits, and more.”],”link”:”/health/fitness-exercise/moderate-intensity-exercise”,”imageAlt”:”Moderate Intensity Exercise: What Counts, Benefits, and More”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/10/moderate-exercise-GettyImages-500743505-Thumb.jpg”,”isNutrition”:false,”authors”:[{“id”:6463,”name”:{“display”:”Kim Taylor”,”first”:”Kim”,”last”:”Taylor”},”userLogin”:”ktaylor”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/kim-taylor”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”[]Kim Taylor is an editor working to positively impact the lives of others through clear, accurate, and actionable content. When she’s not writing or editing, she’s literally herding cats.
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Nutrition
[]Whether you are looking to shed pounds or add bulk, here’s how to tailor your workout to help you reach your fitness goals. Common workouts include squats, lunges, and pull-ups.
[]When it comes to achieving your best physique, a good strength training program is essential.
[]Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.
[]In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years. Keep in mind that you should not attempt advanced workouts unless you have appropriate strength training experience.
[]Learn more about high quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.
[]Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace.
[]The at-home workouts below require a limited amount of equipment. Plus, some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance.
[]These exercises can serve as a weeklong beginner routine or be cycled to provide several sessions per week for advanced trainees.
[]If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions.
[]Equipment required: flat weight bench, appropriate adjustable dumbbells based on your level of experience
[]Rest intervals: 60–90 seconds
Romanian dumbbell deadlift, from Day 1 workout below[]
Day 1: Legs, shoulders, and abs
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Day 2: Chest and back
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Day 3: Arms and abs
Summary[]This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment.
[]Lateral raises (from “Day 1: Full body” workout below)
[]Starting out in the gym can seem intimidating, but with proper guidance, the process becomes more approachable — and even invigorating.
[]As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. Still, it’s important to avoid overexertion, which can lead to injuries or decreased performance.
[]This workout routine involves going to the gym three days a week and completing full-body sessions each day. This allows you to get used to new movements, focus on proper form, and take time to recover.
[]You can add reps and sets as needed as you progress.
[]The beginner phase should last as long as you continue to improve. Some people may plateau at around six months, whereas others may continue to see results for more than a year.
[]Equipment required: fully equipped gym
[]Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories
[]Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.
[]
Day 1: Full body
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Day 2: Full body
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Day 3: Full body
Summary[]This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.
[]Overhead press (from “Day 3: Upper body” workout below)
[]After working hard in the gym for several months, it’s time to step your training up a notch to keep your gains coming.
[]At this point, you should have good exercise technique and be able to handle more weight on the bar.
[]This four-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps.
[]If you follow it closely, you can follow this routine for several years until you reach an advanced level. Switching up your exercises on occasion may be helpful to keep yourself engaged and prevent burnout.
[]Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.
[]Equipment required: fully equipped gym
[]Rest intervals: 90–180 seconds for main movements, 60–90 seconds for accessories
[]Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. To increase intensity, go to your limit on the last set.
[]
Day 1: Upper body
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Day 2: Lower body
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Day 3: Upper body
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Day 4: Lower body
Summary[]This 4-day intermediate program adds additional sets and reps, as well as more complex exercises, to jump-start new muscle growth.
[]Hanging leg raises (from “Legs B” workout below)
[]Additional volume (sets and reps) and intensity (weight on the bar) are essential for advanced gym-goers to keep gaining muscle. Keep in mind that you should not attempt this routine unless you’ve been training consistently for 2 or more years.
[]While the muscle gains won’t come as fast as they did when you were a beginner, there’s still room for significant progress at this stage.
[]This grueling workout routine has you in the gym six days per week with one rest day in between. It follows a pull-push-legs pattern, hitting each muscle group twice per week, with supersets incorporated for maximum hypertrophy (muscle growth).
[]Equipment required: fully equipped gym
[]Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories
[]Intensity: Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank. To increase intensity, go to failure on the last set.
[]Supersets: Complete the initial set of the first movement immediately followed by the second movement. Repeat until all designated reps and sets are complete.
[]
Pull A
[]
Push A
[]
Legs A
[]
Pull B
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Push B
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Legs B
Summary[]This advanced program is incredibly intense and follows a push-pull-legs pattern for six days per week. Attempt this program only if you have several years of training under your belt.
[]As you age, muscle and bone mass gradually decrease. Nonetheless, you can counteract this loss by following a resistance training program to stimulate muscle and bone growth.
[]The exercise routines outlined above still apply to people ages 40 and older, though you may to replace some exercises with more joint-friendly options — especially if you have any preexisting injuries.
[]Regardless of your age, it’s best to start with the beginner program and work your way up.
[]It’s also important not to work out too strenuously, as there’s an increased risk of injury as you age. You may likewise need to extend recovery times to two days between workouts instead of one day, as your body takes more time to recuperate.
[]While exercise presents some obstacles for those over 40, maintaining a proper resistance training program can provide endless benefits and keep you consistently in shape.
Summary[]Trainees over age 40 may have to adjust their workout routine to account for injuries or slower recovery times. While muscle and bone mass decline as you age, you can combat this with proper exercise.
[]While working out in the gym provides the stimulus for muscle and strength gains, nutrition plays a major role in recovery and exercise optimization.
[]This is why it’s important to ensure that your food intake is adequate to meet the demands of your training.
[]You can do this by ensuring sufficient calorie, protein, carb, and fat intake based on your training intensity and physique goals. You can use a calorie counter to calculate your needs.
[]
What is the Big 5 workout routine?
[]The Big 5 workout routine consists of five sets of five compound lifts: bench press, squat, overhead shoulder press, pull-up, and deadlift.
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How to create a gym plan?
[]You can create a gym plan by thinking about your current fitness level, fitness goals, your daily routine, and what you can realistically complete each week.
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[]Whether you’re a new or seasoned gym-goer, workout routines catered to your experience level can help you progress toward your muscle and strength goals.
[]Over time, you may find that your body responds better to certain movements than to others and choose to adapt your training accordingly.
[]A proper exercise regimen and good nutrition habits are the first steps to getting in to good shape, no matter your level of experience.
[]If you have an underlying health condition, it’s always best to check with a healthcare professional before starting any exercise program.
[]
