A fitness instructor says these are the three dumbbell exercises you should prioritize to boost your longevity

Feel like it’s harder to put on muscle as you get older? You’re not imagining things.

“Maintaining muscle mass after 40 is more challenging due to hormonal changes, as well as a reduction in muscle fiber quality and muscle protein synthesis,” explains yoga and fitness instructor Reena Vokoun, founder of Passion Fit.

Couple this natural decline with a packed schedule of work and family duties and it suddenly becomes more difficult to keep on top of your muscle maintenance.

Strength training can help you stay strong, but if you want to feel your best, it’s important to do some mobility exercises and cardiovascular workouts, too.

Having an efficient workout that ticks all of these boxes is one way to keep your body moving well—and Vokoun’s three-move workout does just that.

The compound movements will target various muscles simultaneously, while also moving your joints through a wide range of motion.

“These exercises work your quadriceps, hamstrings, core, glutes, triceps, biceps, shoulders and lower back,” Vokoun says.

Perform it at a faster pace and it will test your cardio fitness, too.

The trainer recommends beginners start with bodyweight versions of each exercise until they have their form perfected, then add resistance bands or weights.

1. Squat and overhead press

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Sets: 2-3 Reps: 10-12

• Stand with your feet facing forward, spaced shoulder-width apart.
• Engage your core and hold your weights at shoulder height.
• Bend your knees and push your hips back to squat.
• Stand and straighten your arms, pushing the weights overhead.
• Lower the weights to your shoulders and repeat.

Tip: If you have sensitive joints, don’t allow your knees to come out beyond your toes when squatting.

2. Reverse lunge with biceps hammer curl

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Sets: 2-3 Reps: 10-12 per leg

• Stand with your feet together and core engaged.
• Hold a dumbbell in each hand at your sides, palms facing in.
• Step backward to lunge, bend your elbows and raise both weights to shoulder height.
• Push through your front foot to return to standing and bring the weights back to your sides.
• Repeat on the other side.

Tip: Both your back and front knees should form 90° angles when performing the reverse lunge. If you have sensitive joints, make sure your front knee stays behind your front toe.

3. Deadlift into upright row

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Sets: 2-3 Reps: 10-12

• Stand with your knees slightly bent and your feet facing forward, a little closer together than shoulder-width.
• Hold a dumbbell in each hand, resting on your thighs with palms facing in.
• Engage your core and push your hips back to bend over, bringing the weights to mid-shin.
• Bring your hips forward to stand and lift the weights to your collarbone, bringing your elbows out to the side.
• Return to the starting position and repeat.

Tip: This is a hip-hinge movement, which means there should be minimal movement happening at your knee joint.