I asked a personal trainer what the over-40s should prioritize—he shared these three exercises are non-negotiable exercises for strength and mobility

It’s rare to make it to your 40s with the exact same level of physical ability you had in your 20s or 30s.

Injuries and muscle loss can impact how we move, but this doesn’t have to be the case.

“Losing strength and mobility isn't an inevitable part of aging, but it is something we need to work against,” says Mark Harris, a certified strength and conditioning coach.

“After 40, we naturally begin to lose muscle mass, power and joint mobility if we don't continue challenging our bodies.”

Harris tells Fit&Well that you don't need hours of free time or dozens of complicated exercises to combat these losses.

“Focusing on a handful of functional movements can help you stay strong, mobile and independent for years to come,” says Harris, who is also an ambassador for Mirafit weighted vests.

The instructor has create a quick three-move routine to keep you strong.

He recommends performing the following exercises as a continuous circuit. Rest for 45-60 seconds at the end of each round before starting the next.

The three exercises are:

• Deep squat
• Seated overhead press
• Fast step-up

Below Harris guides you through each move.

1. Deep squat

Rounds: 3 Reps: 10-12

How to do it:

• Stand with your feet shoulder-width apart. If using a weight as demonstrated, hold it close to your chest.
• Engage core, push your hips back and bend your knees as if sitting on a low chair.
• Lower yourself as deep as you comfortably can while keeping your chest lifted and your heels flat on the floor.
• Push through your feet to stand, then repeat.

“The squat is one of the most important movement patterns we perform,” says Harris.

“Whether you're getting off the sofa, standing up from a dining chair or climbing out of the car, you're relying on the same muscles and joints.

“Practicing deep squats or standing up from a low chair without using your hands helps preserve mobility through the hips and ankles while strengthening the glutes and thighs.”

Once bodyweight squats stop feeling challenging, Harris suggests holding a weight or adding a weighted vest.

2. Seated overhead press

Rounds: 3 Reps: 10-12

How to do it:

• Sit on a sturdy surface with your knees bent and your feet flat on the floor.
• Hold a pair of dumbbells at shoulder height with your palms facing forward or slightly inward.
• Keep your chest lifted and your back straight. Avoid rounding your shoulders or hunching forward.
• Press the weights straight overhead until your arms are fully extended.
• Slowly lower the weights back to the starting position at shoulder height under control, then repeat.

“As we age, it's common for our shoulders to become stiffer and our posture to become more rounded, particularly if we spend long periods sitting at a desk,” says Harris.

“Regular overhead pressing helps strengthen the shoulders and upper back while encouraging the joints to move through their full range of motion.

“Maintaining overhead strength also makes everyday tasks, such as reaching high shelves or lifting groceries into cupboards, feel much easier.”

3. Fast step-up

Rounds: 3 Time: 20-30sec each side

How to do it:

• Stand in front of a sturdy step or box.
• Place one foot firmly on the step and drive through it to lift yourself onto the box as quickly and explosively as possible.
• Step back down slowly.
• Repeat on one side for 20-30 seconds, then switch legs.

“One of the physical qualities we lose fastest as we age isn't strength, but power [how quickly we can produce force],” explains Harris.

“This quality is particularly important for preventing falls, because recovering from a trip relies on reacting quickly rather than simply being strong.”

He tells Fit&Well that fast step-ups train the fast-twitch muscle fibers we rely on to generate power, while remaining an accessible exercise for most people.

“The aim isn't to jump as high as possible, but to move with intent and stand up quickly before lowering under control.”