I’m Begging Men Over 40 to Quit Doing These 5 ‘Inefficient’ Exercises

As we age, the exercises we once relied on to build muscle and strength can start doing more harm than good.

Certain exercises may put unnecessary stress on your joints, increase injury risk, or simply be inefficient. Knowing which exercises to cut—and what to replace them with—can make the difference between a productive workout and one that leaves you injured.

Trainer Bobby Maximus recently shared a video, exposing the exercises he stopped doing after turning 40. He also offered smarter replacement exercises that work the same muscles more safely and efficiently.

Related: Full-Body Workouts vs. Bro Splits: What Training Style Works Best After 40?

Exercises to Stop Doing After 40

Leg Extension

“They put a lot of sheering force across your kneecap, across your patellar tendon,” Maximus says.

Beyond the potential injury risk, leg extensions are simply not the most efficient way to train your legs. If your gym time is limited, you want exercises that maximize strength, muscle growth, and functional movement—all areas where leg extensions fall short.

Replacement: Bulgarian Split Squat

Behind-the-Neck Press

“This puts your shoulders in a really disadvantaged position,” he says.

Overhead pressing behind the neck can place unnatural stress on the shoulder joint and rotator cuff, increasing the risk of injury over time.

Replacement: Neutral Shoulder Press

Crunch

Maximus doesn’t think crunches are necessarily bad or injury-inducing—they’re just inefficient from a functional perspective. Core work should translate to everyday strength and stability.

Replacement: High Plank

Upright Row

Upright rows are another exercise that can be rough on the shoulders, putting them in a compromised position.

“Long-term—the wear and tear on the shoulder—it’s not worth it,” he says.

Replacement: Overhead Holds

Behind-the-Neck Pulldown

This move not only stresses the shoulders but also puts the back in a disadvantaged position, which can increase injury risk.

Replacements: Close-Grip Pulldowns, Close-Grip Pullup

Related: This Simple Exercise Will Change Your Body After 40

This story was originally reported by Men’s Fitness on Sep 2, 2025, where it first appeared in the Training section. Add Men’s Fitness as a Preferred Source by clicking here.