Why Strength Training is Essential After 40
If you’re over 40, the way you train needs to evolve. Your body isn’t the same as it was in your 20s, and doing random workouts or only focusing on cardio won’t cut it.
💡 The goal? Train smarter, not harder.
Strength training is the single best way to:
✅ Build and maintain muscle to prevent age-related decline
✅ Increase metabolism for long-term fat loss
✅ Protect joints & prevent injuries by strengthening stabilizer muscles
✅ Improve mobility & flexibility so you stay active and pain-free
But not all exercises are created equal. If you’re over 40, you need to focus on movements that are effective, joint-friendly, and build real-world strength.
The 5 Best Strength Training Exercises for Adults Over 40
💡 These exercises are based on movement patterns you use in daily life—pushing, pulling, squatting, hinging, and carrying.
1️⃣ Goblet Squat (Lower Body & Core Stability)
✅ Why It’s Great:
- Less stress on the knees than back squats
- Strengthens legs & core while improving posture
- Trains real-world strength (standing up, getting out of a chair, climbing stairs)
🔹 How to Do It:
1️⃣ Hold a dumbbell close to your chest.
2️⃣ Keep your chest up, push your hips back, and lower into a squat.
3️⃣ Press through your heels to stand up.
📌 Reps: 3 sets of 8-12
2️⃣ Kickstand Deadlift (Hinging Pattern for Stronger Glutes & Back)
✅ Why It’s Great:
- Safer alternative to a Romanian Deadlift for those with lower back sensitivity
- Strengthens hamstrings, glutes, and core while improving balance
- Reduces strain on the spine while reinforcing hip-hinge mechanics
🔹 How to Do It:
1️⃣ Stand with one foot slightly behind the other (like a kickstand).
2️⃣ Hold dumbbells and hinge at the hips, keeping a slight knee bend.
3️⃣ Lower the weights down your front leg until you feel a stretch in your hamstrings.
4️⃣ Squeeze your glutes to return to standing.
📌 Reps: 3 sets of 8-10 per side
3️⃣ Dumbbell Rows (Upper Body Pull for Stronger Posture & Back)
✅ Why It’s Great:
- Strengthens back, shoulders, and arms
- Improves posture (counteracts slouching from desk work)
- Reduces risk of shoulder injuries by strengthening stabilizers
🔹 How to Do It:
1️⃣ Hold a dumbbell in one hand, place the other on a bench for support.
2️⃣ Pull the dumbbell up toward your ribcage, keeping your elbow close to your body.
3️⃣ Lower it slowly with control.
📌 Reps: 3 sets of 10-12 per arm
4️⃣ Dumbbell Bench Press (Neutral Grip for Joint-Friendly Pushing Strength)
✅ Why It’s Great:
- Neutral grip (palms facing each other) reduces strain on shoulders and wrists
- Builds upper body pressing strength without excessive stress on the rotator cuff
- Engages chest, shoulders, and triceps in a joint-friendly way
🔹 How to Do It:
1️⃣ Lie on a bench with dumbbells in a neutral grip (palms facing each other).
2️⃣ Lower the weights slowly until your elbows are at a 45-degree angle.
3️⃣ Press the dumbbells up, fully extending your arms without locking elbows.
📌 Reps: 3 sets of 8-10
5️⃣ Farmer’s Carry (Core & Full-Body Stability)
✅ Why It’s Great:
- Builds grip strength, core stability, and endurance
- Improves posture & balance
- One of the most functional exercises for everyday strength
🔹 How to Do It:
1️⃣ Hold heavy dumbbells or kettlebells in each hand.
2️⃣ Walk with an upright posture, keeping your core engaged.
3️⃣ Keep your strides controlled and even.
📌 Distance: 3 sets of 20-30 yards
How to Structure These Exercises in a Weekly Plan
💡 For best results, train 2-3 times per week using full-body workouts.
Workout A (Lower Body Emphasis + Upper Pull Focus)
🔹 Goblet Squat – 3 sets of 8-12
🔹 Dumbbell Rows – 3 sets of 10-12 per side
🔹 Kickstand Deadlift – 3 sets of 8-10 per leg
🔹 Farmer’s Carry – 3 sets of 20-30 yards
Workout B (Upper Push + Lower Body & Core Focus)
🔹 Dumbbell Bench Press (Neutral Grip) – 3 sets of 8-10
🔹 Goblet Squat – 3 sets of 8-12
🔹 Step-Ups – 3 sets of 10 per leg
🔹 Suitcase Carry – 3 sets of 20 yards per side
💡 By cycling between these two workouts, you’ll train your entire body while giving your muscles enough recovery time.
The Bottom Line: Train Smart & Stay Strong for Life
If you’re over 40, strength training is your best tool for longevity, fat loss, and injury prevention. Focus on compound exercises that mimic real-world movements and train at least twice a week for the best results.
💡 Action Steps for This Week:
✅ Start incorporating these 5 exercises into your routine
✅ Train at least 2x per week using a full-body plan
✅ Focus on progressive overload (gradually increasing weights)
📍 P.S. Want a customized strength plan designed for adults over 40? Click here to get started!
