Entering your 40s doesn't mean bidding farewell to a healthy and fit lifestyle. This new chapter in your life can be filled with vitality and strength, but it all comes down to your choices. That's why it's crucial to arm yourself with the most effective exercises to keep you feeling firm and fit well past 40. Regular exercise, particularly resistance training, can be your personal fountain of youth. Understanding that stepping into a gym may seem overwhelming, we sought advice from Tim Liu, CSCS, an esteemed online fitness and nutrition coach and a valued member of our Medical Expert Board. Liu breaks down his top-recommended moves to provide you with clear guidance.
"All of the exercises mentioned below are strength training exercises that contribute to maintaining and building lean muscle mass," Liu explains. Strength training not only keeps your metabolism active but also offers remarkable anti-aging benefits and the potential to increase your lifespan. And if you need scientific evidence to back it up, a 2017 observational study published in JAMA Network Open found that individuals who engaged in strength exercises at least twice a week had a lower risk of mortality during the study period compared to those who performed less strength work. Additionally, strength training promotes strong bones and assists in maintaining a healthy weight. So, let the science convince you! If you're ready to embark on this journey, continue reading to discover Liu's five best exercises that will leave you feeling firm and fit after 40.
1) Dumbbell Split Squats:
To perform dumbbell split squats, begin by standing with one foot placed forward and the other foot positioned behind you. Maintain an upright posture with your chest held high. Hold a dumbbell in each hand, allowing them to hang by your sides. As you descend into the split squat, simultaneously bend both knees and lower your body towards the ground. Continue the movement until your back knee gently touches the floor. To return to the starting position, push through your front heel and engage your glutes to stand back up. At the top of the movement, make sure to squeeze your glutes. Repeat the exercise on the opposite side. Aim to complete three sets of 10 to 12 repetitions.
2) Barbell Romanian Deadlifts:
Begin barbell Romanian deadlifts by standing with your feet shoulder-width apart, toes pointing forward. Place a barbell in front of you on the ground. Bend down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your knees slightly bent. Initiate the movement by pushing your hips back while maintaining a neutral spine. As you lower the barbell along the front of your legs, feel a deep stretch in your hamstrings. Keep the barbell close to your body throughout the movement. Once you reach the maximum stretch, engage your hamstrings and glutes to bring your hips forward and stand up straight, returning to the starting position. Aim to complete three sets of eight to 10 repetitions.
3) Cable Rows:
For cable rows, begin by setting up a cable machine with an appropriate handle attachment. Stand facing the machine and firmly plant both feet on the footpad. Grab the handle with an overhand grip, keeping your hands shoulder-width apart. Extend your arms fully in front of you, ensuring your chest is tall and your back is straight. Initiate the exercise by retracting your shoulder blades and pulling the handle towards your torso. As you do this, squeeze your lats and back muscles, feeling the contraction. Once your elbows reach your sides, extend your arms back out, fully stretching your shoulder muscles. This completes one repetition. Aim to complete three sets of 10 repetitions.
4) Incline Dumbbell Bench Press:
To perform the incline dumbbell bench press, set an incline bench at a desired angle (usually between 30 to 45 degrees). Sit on the bench and hold a dumbbell in each hand, resting them on your thighs. Lie back on the bench and position the dumbbells at shoulder level with your palms facing forward. Push the dumbbells up towards the ceiling while extending your arms fully. Lower the dumbbells slowly and with control towards your chest, allowing your elbows to form a 90-degree angle. Push the dumbbells back up to the starting position, focusing on squeezing your chest and triceps at the top of the movement. Aim to complete three sets of 10 repetitions.
5) Single-Arm Overhead Triceps Extensions:
For single-arm overhead triceps extensions, stand or sit with a dumbbell held in one hand. Raise the dumbbell overhead, ensuring your arm is fully extended. Bend your elbow, slowly lowering the dumbbell behind your head, feeling a stretch in your triceps. Keep your upper arm stationary throughout the movement. Pause momentarily at the bottom, then extend your arm back up to the starting position, fully contracting your triceps at the top. Repeat the exercise on the opposite arm. Aim to complete three sets of 12 to 15 repetitions per arm.