Midlife comes with a number of inevitabilities: restaurants seem darker and louder, things which once bored us suddenly become of great interest, and our bodies don’t work quite as well as they used to.
We all know that staying active is an important part of ageing well, but while many of us simply take up walking or cycling, strength training is often an overlooked part of the puzzle.
Given that a major study published in the British Journal of Sports Medicine found that around two hours of strength training a week can help to increase life expectancy, it is certainly something worth paying attention to.
“After 40, strength training becomes less about aesthetics and more about longevity, mobility, and resilience,” says Hamid Ghasemi, a personal trainer at Virgin Active with more than 20 years of experience. “We naturally lose muscle mass, bone density and joint stability with age, but the right exercises can slow – and even reverse – these declines.
“Focusing on functional, compound movements with both free weights and bodyweight, helps to maintain strength, co-ordination and independence.”
Here, Ghasemi shares seven essential exercises to build a strong, capable body for the years ahead…
Try using a dumb bell (Photo: Nathan Bilow/Getty)
Single-arm dumbbell row
“Place one hand and knee on a bench, holding a dumbbell in the other hand. Let it hang down, then pull it toward your hip while keeping your back flat. Lower it slowly and repeat.
“This unilateral movement strengthens the upper back, lats and rear shoulders, while improving balance and co-ordination. It also helps to correct muscle imbalances between sides, which become more common with age. A strong upper back supports better posture, reduces strain on the neck and shoulders, and counteracts the effects of prolonged sitting. This is key for maintaining spinal health and preventing discomfort in daily life.”
Dumbbell lunges
“Hold dumbbells at your sides and step forward into a lunge, lowering until both knees are bent at about 90 degrees. Push back to the starting position and alternate legs.
“Lunges are excellent for building single-leg strength, balance and co-ordination. These qualities are especially important after 40, as they have a direct impact on stability and reduce the risk of falls. Lunges also help to correct strength imbalances between legs and improve joint stability in the hips and knees. Because they mimic natural walking and stepping patterns, they translate well into everyday movement and functional independence.”
Push-ups
“To do a push-up, start in a plank position with your hands slightly wider than shoulder-width. Lower your chest toward the floor, then push back up while keeping your body in a straight line. If you are new to push-ups, then your knees can be on the floor.
“This is a great bodyweight movement that builds strength in the chest, shoulders and triceps, while also engaging the core. Maintaining upper-body pushing strength is essential after 40, as it supports daily activities such as getting up from the floor.”
Barbell squat
“This is one of the most effective lower-body exercises for maintaining strength and mobility as you age. Stand with your feet shoulder-width apart, a barbell resting across your upper back. Brace your core, push your hips back, and lower down until your thighs are parallel to the ground. Drive through your heels to stand back up.
“Squats strengthen the quads, hamstrings and glutes, while also engaging the core and stabilising muscles. This is crucial after 40, as these muscle groups support everyday movements such as sitting, standing and climbing stairs. Regular squatting helps maintain bone density, improves joint health and reduces the risk of falls. It also reinforces proper movement patterns, which are important for injury prevention and long-term independence.”
A plank is an effective exercise (Photo: Westend61/Getty)
Deadlift
“The deadlift is a foundational movement that trains your ability to lift objects safely from the ground. Stand with feet hip-width apart, a barbell in front of you. Hinge at your hips, keep your back flat and grip the bar. Drive through your heels to stand tall, then lower it back down with control.
“Deadlifts target the posterior chain – glutes, hamstrings, and lower back – which often weakens with age due to sedentary lifestyles. Strengthening these muscles improves posture, supports spinal health and reduces the risk of chronic back pain. This exercise also enhances grip strength and overall functional strength, making everyday tasks such as carrying groceries or lifting objects much easier and safer.”
Overhead press
“Stand or sit holding dumbbells at shoulder height with your palms facing forward. Press the weights overhead until your arms are fully extended, then lower them back down with control. This strengthens the shoulders, triceps and upper back, while also engaging the core for stability.
“Maintaining shoulder strength and mobility is crucial, as it supports everyday tasks such as reaching, lifting and carrying. This exercise also promotes joint health and helps prevent stiffness and injury in the shoulders, which are particularly vulnerable over time.”
Plank
“Hold a forearm plank position with your body in a straight line from head to heels. Keep your core tight, avoid letting your hips sag and breathe steadily.
“The plank is a simple yet highly effective exercise to build core strength and stability. A strong core supports the spine, improves posture and enhances balance. It also helps to protect against lower back pain and improves performance in other exercises. Unlike crunches, planks train the core in a functional way, reinforcing stability during movement and daily activities.”