Strength training after 40 doesn’t have to mean longer workouts or a more complicated routine. Sometimes the most useful step is finding a few movements you can practice consistently, then building from there.
These five exercises work on strength, balance, and endurance without requiring a room full of equipment. They aren’t the only exercises worth doing, but they make a practical starting point. The aim is a routine you can stick with, not a workout that leaves you dreading the next one.
1. Plank: build core strength
A plank is about more than your abs. Your shoulders, back, and glutes help you hold a steady position, too.
Start on your elbows and toes, with your body in a straight line from your head to your heels. Tighten your midsection and keep breathing. Aim for 30–60 seconds, but stop sooner if your hips sag or you can’t maintain your position.
For an easier version, lower your knees to the floor or place your hands on a sturdy bench. A shorter hold with good form is more useful than a longer one spent struggling.
2. Single-leg Romanian deadlift: practice strength and balance
You can feel strong on two feet and still find this movement surprisingly challenging. It asks you to control your balance while working your glutes and hamstrings.
Stand on one leg with a slight bend in your knee. Push your hips back as you lean forward, letting the other leg extend behind you. Keep your back neutral and your hips facing the floor, then return to standing.
Aim for 8–10 controlled reps per side. Use a wall or bench for light support if needed. Once the movement feels steady, try adding a light dumbbell. Take your time; control matters more than speed here.
3. Push-ups: train your upper body
Push-ups have stuck around for a reason. They work your chest, shoulders, and triceps while your core helps keep your body steady. They’re also easy to adjust without buying more equipment.
Start with your hands slightly wider than shoulder-width. Lower your chest toward the floor, keeping your elbows roughly 45 degrees from your body, then press back up. Your hips and shoulders should move together.
Work toward 10–15 reps, stopping before your form breaks down. If floor push-ups are too demanding, place your hands on a sturdy bench or counter. Choose a height that lets you control each rep.
4. Horse stance: work on lower-body endurance.
This martial arts staple looks simple. Hold it for a while, and you’ll understand why it’s on the list.
Stand with your feet wider than shoulder-width and your toes turned slightly outward. Bend your knees and lower into a squat, keeping your torso upright and your knees tracking in the same direction as your toes.
Hold for 30–60 seconds, or start with shorter holds and build up. You don’t need to force a deep squat. Choose a depth you can hold comfortably and stay in control. Keep breathing throughout.
5. Kettlebell swings: add a powerful hip movement.
Kettlebell swings bring a faster movement into the routine. Done well, they work your hips, glutes, and hamstrings and get your heart rate up.
The key is the hip hinge. Push your hips back, then drive them forward to send the kettlebell upward. Your arms guide the bell rather than lift it. You don’t need to force it to chest height.
Aim for 12–15 controlled reps with a weight you can handle confidently. If swings are new to you, get comfortable with kettlebell deadlifts first. A qualified coach can help you learn the timing before you add speed or weight.
How to build a strength training routine after 40
Start with one or two sets of each exercise, two or three times a week on nonconsecutive days. As you get more comfortable and recover well between sessions, build toward three sets. Rest enough between sets to keep your technique steady.
You’ll need a kettlebell, a sturdy bench or counter, and a little floor space. Adjust the reps and hold times to your starting point, and don’t push through pain.
You don’t need to hit every rep or hold every position for a full minute on day one. Choose versions you can manage, give yourself time to recover, and build gradually. Consistency gives you something to build on.
For more on staying strong as you get older, read “Strength Training at Age 50 and Beyond.” You can also explore the farmer’s walk, a straightforward way to train your grip, core, and ability to carry weight.
