Before beginning any exercise program, it’s important to consult with a healthcare provider to ensure you are healthy enough for physical activity.

Assuming you have received medical clearance, here is our sample workout program for a 40-year-old looking to get back into the gym:

Day 1: Total Body Strength Training

1. Warm-up: 5-10 minutes of light cardio (e.g. walking, stationary bike)
2. Squats: 3 sets of 10 reps
3. Chest press: 3 sets of 10 reps
4. Rows: 3 sets of 10 reps
5. Deadlifts: 3 sets of 10 reps
6. Planks: 3 sets of 30 seconds
7. Cool-down: 5-10 minutes of stretching

Day 2: Cardio

1. Warm-up: 5-10 minutes of light cardio (e.g. walking, stationary bike)
2. Treadmill, elliptical, or stationary bike: 30 minutes of moderate-intensity cardio
3. Cool-down: 5-10 minutes of stretching

Day 3: Rest or Active Recovery

1. Rest or engage in light activity such as walking, yoga, or swimming

Day 4: Upper Body Strength Training

1. Warm-up: 5-10 minutes of light cardio (e.g. walking, stationary bike)
2. Bench press: 3 sets of 10 reps
3. Pull-ups or lat pulldowns: 3 sets of 10 reps
4. Overhead press: 3 sets of 10 reps
5. Bicep curls: 3 sets of 10 reps
6. Tricep pushdowns: 3 sets of 10 reps
7. Cool-down: 5-10 minutes of stretching

Day 5: Cardio

1. Warm-up: 5-10 minutes of light cardio (e.g. walking, stationary bike)
2. Treadmill, elliptical, or stationary bike: 30 minutes of moderate-intensity cardio
3. Cool-down: 5-10 minutes of stretching

Day 6: Lower Body Strength Training

1. Warm-up: 5-10 minutes of light cardio (e.g. walking, stationary bike)
2. Lunges: 3 sets of 10 reps per leg
3. Leg press: 3 sets of 10 reps
4. Leg curls: 3 sets of 10 reps
5. Calf raises: 3 sets of 10 reps
6. Cool-down: 5-10 minutes of stretching

Day 7: Rest or Active Recovery

1. Rest or engage in light activity such as walking, yoga, or swimming

Remember to listen to your body and adjust the intensity or frequency of your workouts as needed. It’s also vital to stay hydrated, eat a balanced diet, and get enough rest to support your fitness goals.