Written by: Deepa
23 July 2025
Build & preserve strength & vitality after 40 with these 5 research-backed exercises.
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It helps to improve muscle mass, toning, developing functional strength and stability and life-long adaptability. Let's explore them!
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Squats effectively target the major muscles of the glutes, quads, hamstrings, & core. By focusing on safety & good form, squats also help to increase growth hormones & maintain lower body muscle mass.
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Deadlifts target the core, glutes, hamstrings, and back. Variation of the deadlift is the trap-bar deadlift; this is a useful exercise because it reduces stress on the spine while still retaining the full body strength benefits of a deadlift.
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Both lunges & step-ups can be very helpful in developing strength in one leg at a time, while also building balance, stability, & control to the joints that are essential to functional strength in everyday movement.
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Compound exercises, like push-ups, dumbbell bench press, & overhead presses target the chest, shoulders, triceps, & core. These movements improve posture & chest strength that contribute to functional power development.
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Pull-ups, inverted rows, and bent-over/resistance-band rows work lats, biceps, and upper back–support posture and maintenance of upper body mass.
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Strength building after the age of 40 is possible! Focus on squats, deadlifts, lunges, presses, rows, & core work. Coupled with consistency, mobility, recovery, & progressive overload to build muscle over time.
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