Best Strength Training Workout Plan for Adults Over 40 in Long Island
Build Muscle, Burn Fat & Take Control of Your Health — Even With a Busy Schedule
If you’re living in Long Island and looking for a workout routine that actually works for your age, your schedule, and your goals—this is for you.
At AB Fitness, we’ve trained thousands of adults over 40 who want to get strong, lose fat, and feel better than they have in years. This is the exact style of training we use in our studios to help Long Island professionals reclaim their energy, strength, and confidence—without spending hours in the gym.
This isn’t a cookie-cutter program. It’s a smarter, safer way to train—designed to build the body you need to live fully, move well, and keep up with your lifestyle.
🧠 Why This Long Island Strength Plan Works for Adults Over 40
After 40, your body changes. Your joints feel different, recovery takes longer, and random workouts just don’t cut it anymore.
You need a plan that protects your joints, builds lean muscle, and fits into your already busy week.
That’s why we created this program.
It’s based on three focused training days per week—each with clear goals, smart progressions, and joint-friendly movements. You’ll work your entire body over the course of the week, with an emphasis on strength, muscle tone, posture, and core stability.
And the best part? Every session is 30–45 minutes long.
This routine is perfect for:
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Adults 40+ who want to gain strength and confidence
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Busy professionals with limited time
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Anyone recovering from or working around joint issues, old injuries, or muscle imbalances
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People who want a long-term solution, not just a workout trend
🏋️♀️ Why These Exercises?
We chose these exercises because they’re:
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Highly effective for building lean muscle
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Easy to learn and scale based on ability
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Proven to improve posture, core strength, and mobility
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Adaptable for bad knees, tight hips, shoulder pain, or lower back issues
This isn’t about crushing yourself with burpees and box jumps. It’s about building the muscle and strength that keeps your body young, active, and capable.
🧱 Workout A: Chest, Biceps & Core
Focus: Push strength, arm tone, posture, and upper-body mobility
| Exercise | Sets x Reps | Demo Video |
|---|---|---|
| Incline Chest Press | 3 x 8–15 | Watch |
| Standing Cable Fly | 3 x 8–15 | Watch |
| Decline Chest Press | 3 x 8–15 | Watch |
| Push-Ups (100 total) | As many sets as needed | Watch |
| Barbell Curls | 3 x 12 | Watch |
| Seated Concentration Curls | 3 x 12 | Watch |
| Rope Cable Bicep Curls | 3 x 15 | Watch |
| Decline Abs | 3 x 20 | Watch |
🦵 Workout B: Legs, Shoulders & Core
Focus: Glutes, quads, hamstrings, shoulder tone, posture, and joint control
💪 Workout C: Back, Triceps & Core
Focus: Pulling strength, back tone, triceps, posture, and spinal support
✅ How to Use This Plan
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Train 3 days per week — with rest or walking days in between
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Focus on progress over time — adding reps or weight gradually
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Keep sessions under 45 minutes
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Combine with clean eating (we have a 5-Day Meal Plan for that!)
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Prioritize form, not just weight or speed
You don’t need to “kill yourself” to get results. You just need to be consistent and intentional.
🛡️ Don’t Compromise on Form
If you’re over 40, form matters more than ever. Poor movement patterns lead to unnecessary joint pain, injury, and setbacks. That’s why at AB Fitness, every rep is coached. Every movement is corrected. And every session is about training smart, not just hard.
If you’re unsure how to perform any of these exercises properly—or you’ve had issues with training in the past—this is your sign to stop guessing.
🧠 Why You Should Train at AB Fitness
Our expert coaches have helped thousands of Long Islanders regain their strength, energy, and confidence. Each coach at AB Fitness holds a national certification, has logged 1,000+ training sessions, and understands how to work with adults over 40 who want real results without injury or burnout.
You won’t get lost in a class or stuck in a one-size-fits-all routine. We’ll meet you where you are and coach you toward your strongest, most capable self.
📍 Train at One of Our 3 Long Island Locations:
AB Fitness Massapequa
📍 4150c Merrick Road, Massapequa, NY 11758
AB Fitness East Meadow
📍 514a East Meadow Ave, East Meadow, NY 11554
AB Fitness Oyster Bay
📍 5 Shore Ave, Oyster Bay, NY 11771
📞 Call or Text Us Today: 516-303-9157
👉 Or Book Your Free Tour Now
Let’s build strength that lasts—and unlock a body that helps you live the life you want.