Want to look as smart as David Beckam even after entering your 40s?
Start following a daily workout routine, my friend!
Daily exercise can do so much for you apart from just making your body lean and appealing.
No matter which stage of life you’re currently at, you need to make a plan to stay fit.
Whether most of your day is spent sitting at the work desk or scrolling through different social media applications while lying lazily at home, your routine can take a toll on your health and wellbeing.
And the only way to offset it is by learning some easy exercises for men!
If you’re wondering which exercises men should do every day to stay fit and healthy, you’ve come to the right place!
We’ve made a list of top 14 exercises that you can include in your daily workout routine starting today.
Table of Contents
It wouldn’t be wrong to say that deadlift is the king of men’s exercises. The reason is that it hits every group of muscle in the body and tests your strength like no other.
Bringing all the important muscles into action, deadlift promotes the release of testosterone into the bloodstream. This muscle-building hormone helps you build mass while shaping down your body.
- Place a barbell on the floor and stand with your mid-foot right under it
- Bend over and pick the barbell up with a shoulder-width grip
- Bend your knees until your shins are touching the barbell
- Keep your chin up and your lower back straight
- Take a deep breath and hold it while standing up with the barbell
Requiring no equipment, squats are an easy and versatile option for a daily workout routine.
The only thing you need to ensure is proper form. Try following these steps to achieve it:
- Stand tall with your feet kept at hip-width distance
- Keep your shoulders relaxed
- Look straight ahead to make sure your neck is aligned with your spine
- Hold your arms straight in front or place them on your hips
- Take the squat position as if you’re trying to take a seat on a chair
- Make sure your torso is straight and your heels are on the ground
- Repeat 8-12 times
Lunges are a great way to keep your legs and core well-toned. So, if you want your legs to be as strong as they’re today when you reach old age, here are the steps you need to follow:
- Keep your upper body straight, shoulders relaxed, and your chin up
- Take a step forward with one leg
- Keep lowering your hips until both knees form a 90-degree angle
- The knee of the leg stretched forward should be directly above the ankle
- The other knee shouldn’t touch the ground
- Push yourself back up to the original position while holding weight on your heels
- 8-12 reps will do the trick
Yes, yoga isn’t only for women!
Taking a deep breath and relaxing both your body and mind is crucial to improve your breathing and physical flexibility.
Consider taking some time out from your busy schedule for a yoga class. When you do intense yoga workouts, your body will slow down instead of racing up like in cardio exercises.
This will train your body to breathe properly. Moreover, you’ll stretch and unwind a few tight muscles here and there!
Muscles can become inflexible when not used for long and then cause muscle tears and lower back problems.
If you think cardio is all about running on a treadmill for 30-40 minutes, you’re mistaken!
In fact, a treadmill won’t help you much in improving your metabolic rate and burning fat.
You should consider adding an anaerobic exercise, such as jumping or sprinting to your daily workout routine followed by aerobic exercises.
This simple trick will help you step up from the initial level to the intense level of exercise while boosting your metabolism in the process.
Planks are one of the best exercises men should do every day. It’s the ultimate way to strengthen your core.
Doing planks for a few minutes every day today will keep spinal problems and back pain at bay when you grow older.
For an effective plank, make sure you follow these steps properly:
- Take your position on the ground just as you do for a pushup
- Keep your elbows bent at 90 degrees while your forearms rest on the floor
- Keep your entire body in a straight line
- You can cup your wrists together if the pressure is too much to take
If you’ve never done a plank before, this exercise may be quite challenging to do even for just one minute!
However, with time and persistence, you’ll be able to break your own record every day.
The great thing about working towards a strong core is the variety of exercises that can help you with it!
One such exercise that many fitness junkies rave about are the pull-ups.
Not only are they simple to execute they can be done literally everywhere. However, if you’re a beginner we recommend using a proper pull-up bar for this move.
Here’s how to do them:
- Grab the pull-up bar with both hands placed on it at a shoulder-width distance.
- Think of this move as a 2-step exercise. The first step is to just hang from the bar.
- The second is where you pull yourself up till your chin is above the bar.
- Watch your elbows. When you’re pulling yourself up, your elbows will be facing the floor and vice versa when you lower yourself to starting position till you arms are straight.
You just completed one rep!
8. Wall Slides
Do you have a slumped body or a hunch in your upper back?
Start doing wall slides today and you’ll thank us!
Targeting the shoulders, traps, and quads, it works great for improving balance and posture.
Simply follow these steps:
- Stand straight with your back against a wall
- Keep your feet shoulder-width apart
- Raise your arms, pressing your shoulder blades into the wall. Keep the back of your hands against the wall and your thumbs at the height of your head
- Make sure your upper arm line from your elbow to shoulder is perpendicular to the ground
- Take a deep breath and slowly bend your knees
- Slide your back down the wall until your knees create a 45-degree angle
- While bending, keep your elbows straight until your arms are straight above your head while still being against the wall
- Stay in this position for 5 seconds
- Exhale and straighten your knees. Slide back up the wall while straightening your elbows so they return to the starting position
- Do 5 reps
You’ll experience a noticeable improvement in your quad strength after you start doing wall slides regularly.
You may then gradually work your way up to 10 or 15 reps.
9. Thoracic Rotation
Thoracic rotation is one of the most important exercises men should do every day.
It works wonders in improving the upper body posture, leaving no signs of a hunch. This exercise promotes mobility in your upper back by rotating your thoracic spine.
Follow these steps:
- Drop down on your hands and knees
- Place one hand on the back of your head
- Rotate your upper body to the side with the raised arm
- Make sure your chest is properly twisted towards that direction
- Return back to the starting position
- Do 10 reps on each side
10. Hip Raises
It’s not only the slumping that disturbs your posture but also all the sitting that you do on a daily basis for long hours.
If you spend most part of your day sitting constantly, chances are that your hip muscles have become short and tight. In fact, your glute muscles may have even forgotten how to contract.
Now, even if you’re in good shape, this combination of tight and weak muscles can make your belly pooch out and cause lower back pain.
This is why hip raises should be included in your daily workout routine no matter what.
Here are the steps you need to follow:
- Lie down on the ground with your face up and your arms at your side
- Keep your knees bent and feet firmly placed on the ground
- Raise your hips slowly to make a straight line from your shoulders to the knees
- Hold this position for a while before lowering your body back to the ground
11. Dumbbell Incline Curl
Dumbbell incline curl is a great exercise for your biceps. All you need is an incline bench and dumbbells.
Here are the steps you need to follow:
- Adjust the incline bench to make a 45-degree angle
- Hold the dumbbells in each hand and sit down on the bench with your back against the bench
- Make sure your feet are placed on the ground
- Leave your arms hanging at your sides
- Raise the dumbbells slowly towards your head while keeping your elbows straight. This move will squeeze your biceps
- Bring the dumbbells to the shoulder level. Your biceps will be fully contracted at this point
- Hold this position for about 5 seconds before returning back to the original position
- Make sure you breathe in while slowly bringing the dumbbells down
- Do 10 reps
12. Half-Kneeling Rotational Cable Chop
This exercise is best for giving your core some great workout. It provides stability and helps transfer power across all planes.
You’ll need a rope attachment and a cable machine for this purpose. If you can arrange it at home, well and good. Otherwise, this exercise will take you to the gym.
The steps are as follows:
- Clip the rope attachment to the highest level on a cable machine
- Kneel down on your knees with one knee (the one facing the machine) bent at 90-degrees
- Hold the rope with an overhand grip, keeping your hands shoulder-width apart
- Keep the angle of your shoulders towards the rope
- Make sure that your torso is facing forward and is kept straight throughout
- Let your core take the pressure while your glutes squeeze as you pull down the rope across your body
- The angle of the rope should be past your hip
- Make sure that you keep your arms straight
- Return to the starting position
- Do 10 reps before you switch sides and repeat
13. Standing Dumbbell Single-Leg Calf Raise
This is a great exercise for your calves that can be done anywhere there’s a platform or with a weight plate.
It promotes the mobility of your ankles, improving its function along with boosting the performance of other lower-body exercises men should do every day.
Follow the steps below:
- Hold a dumbbell in one hand
- Stand with the balls of your feet on a weight plate
- Lift one leg and place it behind the calf of the other leg, making a cross
- Make sure you hold the dumbbell in the hand that’s on the side of the supporting leg
- Press the ball of your foot on the plate and try to raise yourself up as much as possible
- Hold this position for 2-3 seconds
- Return to the original position
- Switch sides and repeat after doing 10 reps
14. Dumbbell Floor Press
You may know this exercise as a killer chest exercise but let’s tell you that it works the triceps too just fine!
While exerting enough pressure on the triceps, it goes easy on your elbows.
Here are the steps to follow:
- Hold the dumbbells in each hand with an overhand grip
- Lie flat on the ground on your back
- Bend your knees while keeping the foot on the ground
- Make a 90-degree angle with your elbows so that your triceps rest on the ground. The dumbbells should be above your chest
- Exhale and put pressure on your core while extending the dumbbells towards the ceiling
- Hold this position for a couple of seconds
- Retract slowly and return to the original position
- Lower your arms until your triceps touch the ground
- Do 10 reps
The key is to experiment and see which ones work best for you. Soon, you’ll have a daily workout routine that you fully enjoy.
Also, don’t forget to mix and match different exercises to spice up your routine after every few weeks!
So, are you ready for these easy exercises for men?