I asked a trainer how to stay strong after 40 — they answered with a 7-move dumbbell workout

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If you’ve noticed it’s a bit trickier to build strength and muscle as you get older, don’t panic. It doesn’t mean you’ve let yourself go or your fitness has flown out the window. Our bodies naturally change with age, from lower muscle mass and slower metabolism to dips in testosterone. But that is no reason to give up on exercise altogether.

It is all about doing the right kind of movement for your body. I spoke to trainer Kirra Mitlo about the best exercises for building strength and muscle beyond 40, and she shared a smart, seven-move dumbbell routine that hits all the right spots.

Whether you are a gym-goer or prefer staying home, this workout fits both worlds. At the gym, you can grab some dumbbells from the free weights section with no fuss. Want to stick to home workouts? We have rounded up the best adjustable dumbbells that make it easy to follow the routine in your living room.

What does the workout involve?

This routine is simple to follow. Mitlo’s demonstrations of each move below will guide your form, and she also explains the benefits of every exercise, plus tips to modify any moves you find tricky. Complete three rounds of the full routine, resting 60 to 90 seconds between exercises.

1. Kickstand Squat

The kickstand squat targets quads and glutes and improves ankle mobility. Mitlo explains, “Over time, it can get harder to sit deeper into squats and our knees might start to bug us. This often is because we don't properly put our joints and muscles through these ranges of motion.

"So this movement will help to strengthen your muscles (the quads) and put your joints through a healthy range of motion to help you stay active with your children and grandchildren.”

2. Reverse Lunge (Dumbbell At Chest)

The reverse lunge is one of Mitlo’s favourite lower-body moves because it is easily adjustable. She says, “If lunging down deep to the floor and having your knee tap the floor hurts, then you can modify this by just slowly stepping back and keeping your knee up higher off the floor.”

3. Side To Side Lunges

This type of lunge targets your inner thighs and quads. Mitlo suggests, “Only stand as far apart as you comfortably can and focus on slowly lowering down as much as you can. Over time, the more you do this movement, the deeper you can practice sitting into the lunge.”

4. Alternating Dumbbell Row

Dumbbell rows are great for strengthening your back, from upper to lower, reinforcing good posture. Mitlo advises, “A little tip is to think of pulling the dumbbell back towards your pocket (or hip crease). This will ensure that you are really using your back muscles and not your biceps.”

5. Dumbbell Curl, Press, Tricep Extension

This move works your biceps, triceps and shoulders. Mitlo says, “I love this exercise because it only requires one dumbbell, so you can easily follow along from home. It also challenges your shoulder mobility, which is crucial as we mature in our health and fitness journey.”

She adds that pressing overhead helps you maintain your full range of motion and strength.

6. Dumbbell Thrusters

It's now time for a full-body move that hits your shoulders, quads and core. Mitlo says, “This movement is done by holding a set of dumbbells up on your shoulders, sitting down into a squat, pressing up to standing and then completing a shoulder press overhead.”

7. Glute Bridge Chest Press

To round off the first set, you will work the glutes, core and chest. Mitlo advises, “If you ever get shoulder pain while doing chest presses, keep your arms at a 45-degree angle. This will keep your shoulders much happier and allow you to have a stronger chest press.”

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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