The 3 Exercises You Will Need at 40 to Build Muscle & Strength

If you’re 40 and over these are the only exercises you will need to do to build muscle and strength.

First up is the Goblet Squat. This is a fantastic exercise for your legs, core, and overall stability. Plus, it’s easy on your knees and back, which is super important as we get older.

To do a Goblet Squat, grab a dumbbell or kettlebell and hold it close to your chest. Stand with your feet shoulder-width apart, and then squat down like you’re sitting back into a chair. Keep your chest up, back straight, and go as low as you can while keeping good form. Then push back up to standing. Aim for 3 sets of 10-12 reps.

Next up is the Barbell Bench Press. This classic exercise is excellent for building upper body strength, specifically your chest, shoulders, and triceps.

Lie down on a bench with your feet flat on the floor. Grip the barbell a little wider than shoulder-width apart. Lower the bar slowly to your chest, keeping your elbows at about a 45-degree angle. Push the bar back up until your arms have a slight bend at the elbows. Remember to keep your back flat against the bench and avoid over arching or using your back for leverage. Aim for 3 sets of 8-10 reps.

Last exercise is the Clean and Press. This full-body exercise is a powerhouse for building strength and conditioning.

Start with a barbell on the ground. Stand with your feet shoulder-width apart. Bend down and grip the barbell, then pull it up to your chest in a clean motion, using your hips and legs for power. From there, press the barbell overhead. Lower it back down to your chest and then to the ground. This move combines a deadlift, a clean, and a press, working your entire body. Aim for 3 sets of 6-8 reps.

The Goblet Squat, Barbell Bench Press, and Clean and Press, three exercises for anyone 40 and older looking to build strength and muscle.