'Strength training is one of the most powerful anti-aging tools you can use,' says a personal trainer: Try this simple exercise to start with

There’s something about getting older that makes you more intentional about how you train.

I found fitness early. I was in my 20s, and training was simple: lift weights, push hard, feel strong and look good in denim. In my 30s, exercise became more goal-driven. I ran my first marathon, got married, had two children and workouts were something I fitted around life, but still made me feel great.

Now in my 40s, my priorities have shifted again. Strength is the goal, not just looking strong, but being strong. Strong enough to work, socialize, stay active with my kids and support my health long-term. Longevity now matters more than aesthetics, and how I train reflects that.

With that in mind, there's one exercise I turn to again and again, and it can help you preserve muscle as you age. Read on to see what it is and how to do it.

Muscle loss starts earlier than you think

Building muscle doesn’t come as easily as it once did. Years of muscle memory help, but progress now takes more consistency and intention. Recovery is slower, too, and balance isn’t something I take for granted anymore.

I’ve noticed myself holding on to stair rails I once ignored and having to focus more on my spatial awareness when doing things like going up into the attic with a heavy box. This has left me wondering: How did that wobble sneak up on me? The reason is simple: Aging.

The good news? Your body remains highly responsive to training if you put in the work.

Research shows muscle mass and strength begin to decline from your 30s, a process known as sarcopenia. Hormonal changes, particularly falling estrogen during perimenopause and menopause, can accelerate this decline, while bone density also gradually decreases. Recovery slows, joints feel less forgiving and without regular strength training, those changes compound over time.

You can build strength and slow muscle loss well into your 40s, 50s and beyond, but the approach matters. Consistency beats intensity, and simple, effective movements tend to deliver the biggest return.

That’s why personal trainer Won Dolegowski, who’s in her 50s and focuses on building her strongest self yet, regularly uses this deceptively simple exercise to support muscle growth, balance and full-body strength.

Enter the B-stance goblet squat.

How to do the B-stance goblet squat

All you need for the B-stance goblet squat is a single dumbbell or a kettlebell. It’s one of Dolegowski’s go-to lower-body moves because the staggered stance allows you to access a deeper range of motion safely than you typically can with a regular squat, while keeping spinal load low.

Targets: Quads and glutes

How many: 3 sets of 12 reps per leg.

• Hold a dumbbell or kettlebell at chest height in a goblet position
• Place one foot forward and the other slightly behind, resting on your toes
• Lower into a squat, keeping most of your weight through the front leg
• Drive through the front heel to return to standing
• Complete all reps on one side, then switch legs.

Keep the dumbbell close to your chest, your shoulders back and your ribs stacked over your hips to protect your lower back. The focus should stay on your quads and glutes.

What are the benefits of the B-stance goblet squat?

As we age, the combined loss of muscle mass and bone density can affect balance, stability and joint health, increasing the risk of falls and everyday injuries. That’s where the B-stance goblet squat really earns its place.

Despite its simple setup, it’s a complete lower-body exercise that targets your glutes, quads, hamstrings and calves. Your core also engages to keep you stable throughout, while holding the weight at the front of the body helps maintain your posture.

The staggered stance introduces a unilateral bias, meaning one leg does more of the work. This challenges balance, coordination and single-leg control, while encouraging deeper core engagement. It’s an effective way to build strength and stability without jumping straight into full single-leg squats.

There are mobility benefits too. The foot position challenges ankle flexibility and strengthens the muscles supporting the hips, knees and ankles; this is crucial for confident walking, running and everyday movement.

It’s also highly versatile. You don’t need machines or fancy equipment, and the best thing is that it’s easy to progress by adjusting your stance, slowing the tempo, increasing load, or adding reps as you get stronger.

Bottom line

Strength training is one of the most powerful anti-aging tools you can use, and you don’t need to lift heavy weights to benefit. Dumbbells, bodyweight, resistance bands and kettlebells all work well when used at around 65–85% of your maximum effort.

Think “three to four solid lifting days, daily walks, a sprinkle of cardio and quality recovery...that’s the real formula for results after 40,” says Dolegowski.

Moves like the B-stance goblet squat, combined with a variety of other compound exercises such as lunges, squats, glute bridges, push-ups and rows, also help. They preserve muscle, protect bone density and support long-term health because muscle isn’t just aesthetic, it’s a longevity organ.

Strong muscles support your bones, metabolism, hormone health, blood sugar regulation, and, when trained right, your ability to move well for decades to come.

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