Building muscle after 40 is not only possible, but it’s a must if you want to be fit, mobile, and keep yourselves away from injuries in the next several years. Though the age does bring some changes naturally such as slower recovery and muscle loss there is still a possibility to slow the process down to a great extent by doing proper strength training. This seven-move dumbbell workout is a great example of this.
Put together by a certified personal trainer who believes in the no-nonsense approach to healthy aging, these exercises are simple, functional, and target exactly what the body does on a daily basis. From carrying groceries to getting up from a chair, every move has been carefully crafted to improve your real-world strength, allowing you to get your training done without wasting your time on the latest gym crazes.
The aim is to finish three rounds of the exercises next, with a 60-second rest between each of them. Get a medium pair of dumbbells if you do the workout at home or, alternatively, you can use a set of adjustable dumbbells.
Bicep Curl to Shoulder Press (10 reps)
This multi-purpose activity incorporates the two upper-body capacities. In this exercise, you will first do the bicep curls, followed by the pressing of the dumbbells overhead, fully activating all arms’ muscles i.e. biceps, and at the same time, the shoulders’ and the core’s muscles.
Modified Reverse Lunge (8 per side)
A fantastic variant that massages and strengthens the joints and helps to maintain leg mobility. This particular lunge pattern is setting up a precarious position thereby forcing the muscles of the legs such as the quads, the hamstrings, and the glutes to get activated. They not only make the exercise significantly tougher for the muscles of the leg but also get some minor muscles to work. This particular pattern even stiffens the weak leg stabilizing muscles thereby making your fall prevention or injury recovery much more feasible.
Deadlift to Curl to Press (8 reps)
This three-in-one exercise not only tackles the posterior chain but also arms and shoulders. Think of it like picking something heavy off the ground and then placing it on a higher shelf, it\’s all the same. All these exercises, along with the other two, will definitely increase your functionality and thus, you can be less at risk of falling.
Hammer Curl to Lateral Raise (12 reps)
It’s a strong method which combines both the biceps and the deltoids within a single smooth action. The hammer grip takes care of your wrists and while the lateral raise is sculpting your shoulders, you get that tough shoulder look.
Wide Stance Dumbbell Squat (15 reps)
You stand wide, your chest up high, and you go as low as you can. This position will work the inner thigh muscles and the lower body while also giving you leg strength that will aid good posture.
Single-Arm Suitcase Deadlift (8 per side)
Your core stability, grip strength, and balance are developed with this type of movement. It is also a great help to your body in lifting things evenly, hence, it will prevent back pain due to lifting objects every day.
Dumbbell Chair Squat (12 reps)
Not only is this a great move for beginners, but it also matches the entire lower part of the body with the proper movement patterns. It sounds like something old people do to get in and out of the chair without trouble, right?
Why This Routine Works So Well After 40
Though not very loud, these seven exercises are very practical as they are based on everyday activities. The practice of better sitting and standing postures, stronger legs, and the availability of better joint stability will be observed without using any fancy equipment. You can challenge yourself while still giving your body necessary recovery time, this is more and more important when you age.
The best part?
It is a simple affair to learn these skills, and, in addition, they are adaptable to any level of fitness. You can be just beginning or even a seasoned veteran, but these moves will always be able to force your body into working more.
Don’t let strength become a struggle. To build muscle over 40, you need to start with short and easy exercises – and this is a great place to start.
