3 anti-aging strength exercises everyone over 40 should do every week

Starting at age 40, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. This loss can be combated by incorporating strength training into our fitness routines, which helps maintain muscle mass and protects our bones. However, for beginners or those returning to exercise after a long hiatus, selecting appropriate exercises can be challenging. To make things easier, our expert personal trainer Sam Hopes offers three anti-aging strength exercises suitable for everyone over 40.

First, the Bulgarian split squat targets the lower body, focusing on one leg at a time. This exercise helps correct muscle imbalances that may lead to hip or knee injuries. To perform this move, position one foot on a bench while holding a dumbbell in the opposite hand. Lower your back knee towards the floor and push through the front heel to return to the starting position. Aim for 10 reps on each side.

Next, the deadlift is another functional exercise that benefits multiple muscle groups, including the glutes, hamstrings, erector spinae, and upper back. It mimics everyday movements such as picking up groceries or moving furniture. Begin with a light set of dumbbells, standing with feet hip-distance apart and engaging your core. Hinge at your hips, keeping your back flat and neutral, and lower the dumbbells towards your mid-shins. Drive through your heels to return to standing, squeezing your glutes at the top.

Finally, the push-up is an excellent upper body exercise that builds functional mobility, core strength, and preserves bone density in the wrists, elbows, shoulders, and chest. If you're a beginner, start with a variation using your knees on the floor. Place your hands slightly wider than shoulder-width apart, extend your legs behind you, and engage your core as you lower your chest towards the floor and push back up. Focus on keeping your elbows at a 45-degree angle to your torso throughout the movement.