When we talk about longevity, we’re not just talking about living for longer.

“It’s about being able to carry on doing the things that give us joy and purpose into our old age,” explains Abby McLachlan, personal trainer and founder of East of Eden.

“The combination of strength and mobility is key to keeping the body moving well and feeling resilient throughout later life,” McLachlan tells Fit&Well.

“Strength and mobility training help counter natural age-related muscle loss, improve bone density, support joint stability and enhance balance. They will also boost your metabolic health, reduce fall risk, improve posture and increase overall energy,” she adds.

McLachlan’s six-exercise routine offers a strength-building workout for all abilities, with progression tips so that once you’re comfortable with the exercise, you can increase the challenge.

Try the six-move home workout for longevity

As with any workout, you’ll only notice the benefit if you do it consistently. McLachlan recommends doing this routine two to three times a week.

You will need dumbbells for two of the exercises, although you could use resistance bands instead if you don’t want to invest in dumbbells.

More importantly, you should know how to engage your core. This guide explains how.

Here’s an overview of the workout:

1. Squat: 3 x 8-12
2. Incline push-up: 3 x 8-10
3. Glute bridge: 3 x 12-15
4. Romanian deadlift: 3 x 8-12
5. Dead bug: 3 x 8-10 each side
6. Standing row: 3 x 12-15

1. Squat

Sets: 3 Reps: 8-12

How to do it:

• Stand with your feet hip-width apart.
• Engage your core.
• Push your hips back and bend your knees to lower, keeping your chest facing forward and your knees tracking over your toes.
• Pause once your thighs are parallel to the floor, or as close as your mobility comfortably allows.
• Push through your heels to return to standing upright, maintaining control throughout the movement.

Benefit: Strengthens your legs, hips and core, and supports balance and everyday lifting.

How to progress: Once you are comfortable with unweighted squats and can complete three sets of 12 reps easily, add resistance. As you add extra weight, reduce the reps until you can complete every set with good form.

2. Incline push-up

Sets: 3 Reps: 8-10

How to do it:

• Place your hands on a bench or countertop. (To make it easier, place your hands on a wall.)
• Step your feet back until your body forms a straight line from head to heels.
• Engage your core.
• Bend your elbows to lower your chest towards the surface with control, keeping your body in a straight line.
• Extend your arms to push back up.

How to progress: As you get stronger, take away the bench and place your hands on the floor.

Benefit: Builds upper-body strength and supports shoulder stability.

3. Glute bridge

Sets: 3 Reps: 12-15

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Press through your feet to lift your hips until your body forms a straight line from your shoulders to your knees.
• Lower slowly, keeping the movement smooth and controlled.

How to progress: Hold a dumbbell or kettlebell on your pelvis as you get stronger.

Benefit: Strengthens your glutes and lower back, and supports hip stability and posture.

4. Romanian deadlift

Sets: 3 Reps: 8-12

How to do it:

• Stand with your feet hip-distance apart and a slight bend in your knees, holding weights in front of your thighs.
• Hinge at your hips, pushing your butt back, sliding the dumbbells down your legs to just below your knees, keeping your spine long and a slight bend in your knees throughout.
• Push your hips forward to stand upright.

How to progress: Go as light as possible to begin with. You can start with bodyweight until you’re comfortable with the movement before adding weights.

Benefit: The hinge movement works your back muscles, hamstrings and glutes, and the rest of your posterior chain, the collection of muscles that run down the back of your body.

5. Dead bug

Sets: 3 Reps: 8-10 each side

How to do it:

• Lie on your back with your arms raised and your knees bent directly above your hips.
• Gently press your lower back into the floor to engage your core.
• Lower your left arm behind your head and lower and extend your right leg, while keeping your lower back gently pressed into the floor.
• Return to the start, then repeat on the other side, alternating sides with each rep.

Benefit: Strengthens your deep core muscles and improves spinal stability.

6. Bent-over row

Sets: 3 Reps: 12-15

How to do it:

• Stand with your feet hip-distance apart and a slight bend in your knees, holding dumbbells by your sides.
• Engage your core.
• Hinge forward from your hips and push your hips back, keeping your spine long and letting your arms hang down.
• Pull your shoulders back and down to engage your back muscles—this is your starting position.
• Lift the dumbbells to your hips, bending and lifting your elbows past your torso, and squeezing your shoulder blades together.
• Reverse the movement with control to lower the dumbbells back to the starting position.

Benefit: Strengthens your upper back and improves your posture.

kKnee pain is common among my personal training clients over 65. Whether from arthritis, overuse or old injuries, I see firsthand how limiting and debilitating knee issues can be.

To address this, there are four exercises that are mainstays for all my clients, no matter their age.

These moves are effective because they strengthen the muscles that stabilize and support the lower body, which reduces the strain on knees during movement.

They’re not only beneficial for knee health, but they’re great for improving full-body stability and balance as well.

How to do the four exercises for healthy knees

All you need is an exercise mat and a moderately-heavy looped resistance band, like this set from Amazon. Depending on your current strength level, you may need a heavier or lighter resistance band.

Start by doing one to two sets of 10 reps for each exercise. After a few sessions, increase to two or three sets and 12-15 reps. Eventually, aim to do three sets of 15 reps with a brief rest between sets. You should be able to do all reps in a set with good form without rest.

Try these moves three or four times a week on their own or as a warm-up for other workouts.

If you’re unable to get onto the floor for the banded clamshell and banded glute bridge, try the exercises on your bed or couch.

Consult a healthcare professional before starting any new exercise or workout program. These exercises are appropriate for all fitness levels, including beginners, but depending on your health history your medical team may recommend alternatives or advise you to avoid the movements.Consider meeting with a certified personal trainer or physical therapist for guidance, modifications and appropriate progressions.

1. Banded clamshell

Sets: 2 Reps: 10 each side

• Lie on your right side with a looped resistance band around your legs, just above your knees.
• Prop yourself up on your elbow, with your hips vertical and your knees bent at 90°.
• Engage your core.
• Raise your left knee, but keep your feet connected.
• Pause briefly at the top of the movement.
• Lower your knee back to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Avoid your hips shifting out of alignment as you raise your knee. Keep your chest leaning forwards slightly to keep your hips stable and aligned. Squeeze the outside of your hip as you lift your knee.

2. Banded glute bridge

Sets: 2 Reps: 10

• Lie on your back with your knees bent and feet flat on the floor.
• Place a looped resistance band around your legs, just above your knees.
• Engage your core and press your knees outward into the band.
• Raise your hips and pause briefly at the top of the movement.
• Lower your hips back to the floor.

Trainer tips: Avoid arching your lower back as you raise your hips. Keep your knees pressed against the band throughout the exercise.

3. Banded monster walk

Sets: 2 Reps: 10 each side

• Stand with your feet hip-width apart with a looped resistance band around your ankles.
• Engage your core and press your ankles out into the band to keep it taut.
• Walk forward, pushing your foot outward into the band as you go.
• Repeat the motion walking backward.

Trainer tips: Keep your stance wide and your toes pointed forward. You should feel the muscles on the sides of your hips engage. Keep the band taut throughout the exercise.

4. Banded kickback

Sets: 2 Reps: 10

• Stand with your feet hip-width apart with a looped resistance band around your ankles.
• Engage your core.
• Raise your right heel behind you, squeezing your right glute.
• Pause briefly at the top of the movement.
• Lower your foot back to the starting position.
• Do all your reps on one side, then switch sides.

Trainer tips: Avoid arching your lower back as you kick your heel. If you have balance issues, hold onto a sturdy surface for support. Avoid externally rotating your leg as you raise your heel.

Recently, a friend asked me how to build strength. It’s not unusual for friends to ask for training advice, but this friend is 71 years old and has decided to invest in her physical health for the years ahead. Of course, I was delighted to help.

She is absolutely correct that building strength is essential for living well as we get older and I was happy to reassure her that it’s never too late to start—you just have to train smart.

My friend plays tennis weekly but has never done any dedicated strength work—not even a squat. While her regular doubles matches are great for supporting her cardiovascular health, agility and multi-directional movement—all excellent components for longevity—she is missing other essential pieces for aging well.

To fill those gaps, I created a plan that includes strength and muscle-building movements to help combat the natural decline in muscle and bone density, which affects everyone but women in particular. I also added core and balance moves to improve stability, alongside push and pull exercises to build upper-body strength for everyday life.

The moves in this workout are useful for everyone but the versions are more suitable for beginners and those who have never exercised before. If you’re comfortable with the moves, skip to the advice on how to make them harder and work through the progressions.

How to do the bodyweight strength workout for beginners

1. Chair squat: 3 x 8-10
2. Pulse lunge: 3 x 8-10 each side
3. Wall push-up: 3 x 8-10
4. Standing march: 3 x 10-12 each side
5. Single-leg hold: 3 x 8-10 each side
6. Superman pull-down: 3 x 8-10
7. Dead bug heel tap: 3 x 8-10 each side
8. Glute bridge: 3 x 8-12

Complete three sets of each exercise, working through the moves in order. So, perform three sets of the chair squat, then move on to perform three sets of the pulse lunge, and so on.

Complete the workout two or three times a week, and keep going until you’re comfortable with the moves. Once the exercises feel easier to perform, gradually add some of the progressions I’ve included to keep challenging your body.

Here’s how to do each exercise.

1. Chair squat

Sets: 3 Reps: 8-10 Rest: 60-90sec

• Stand with your feet shoulder-width apart, with a chair just behind you.
• Engage your core.
• Push your hips back and bend your knees to lower, until your butt taps the seat of the chair.
• Push through your feet to stand upright.

Make it harder: Perform a bodyweight squat without support. If you can already do a bodyweight squat, progress this further by adding a brief pause at the bottom of the squat.

2. Reverse lunge with pulse

Sets: 3 Reps: 8-10 each side; 3 pulses each rep Rest: 60-90sec

• Stand with your feet hip-width apart.
• Engage your core.
• Take a big step back with your right foot, and pause to find your balance.
• Bend both knees to lower until your right knee is just above the floor.
• Push through your left foot to rise halfway, then lower until your right knee is just above the floor again—perform this pulse three times in total.
• Step your right foot forward to return to the starting position.
• Do all your reps on one side, then switch sides.

Make it harder: Alternate sides with each rep.

3. Wall push-up

Sets: 3 Reps: 8-10 Rest: 60-90sec

• Stand an arm’s length away from a wall and place your hands on the surface at shoulder height and shoulder width.
• Engage your core and ensure your body is in a straight line from head to heels.
• Bend your elbows to lower your chest toward the wall with control.
• Pause when your head is almost touching the wall.
• Push powerfully through your hands to extend your arms and return to the starting position.

Make it harder: Lower the surface you place your hands on, such as a couch or table.

4. Standing march

Sets: 3 Reps: 10-12 each side Rest: 60-90sec

• Stand with your feet hip-width apart.
• Engage your core.
• Bend and lift one knee to hip height.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Slow down the march and hold briefly at the top of each knee raise to challenge your balance.

5. Single-leg hold

Sets: 3 Reps: 8-10 each side Hold: 3-5sec each rep Rest: 60-90sec

• Stand with your feet hip-width apart, lightly holding on to a chair or other sturdy object for support.
• Engage your core.
• Bend and lift one knee to hip height.
• Hold this position for three to five seconds.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Remove the support and aim to raise and hold your knee higher or for longer.

6. Superman pull-down

Sets: 3 Reps: 8-10 Rest: 60-90sec

• Lie on your front with your arms extended forward.
• Engage your core and clench your glutes.
• Lift your arms and legs, keeping your gaze on the floor and your neck in a neutral position.
• Bend your elbows and move them toward your torso, squeezing your shoulder blades together.
• Extend your arms forward.
• Continue, keeping your arms and legs raised throughout.

Make it harder: Increase how long you hold the pull as you squeeze your shoulder blades together.

7. Dead bug heel tap

Sets: 3 Reps: 8-10 each side Rest: 60-90sec

• Lie on your back.
• Raise and extend your arms, and raise your legs and bend your knees, so your knees and hips are both bent to 90°.
• Gently press your lower back into the floor to engage your core.
• Keeping a 90° bend in your knee throughout, lower your right leg so your right heel or toes lightly tap the floor.
• Return to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Lower both feet simultaneously if you can maintain contact with the floor with your lower back.

8. Glute bridge

Sets: 3 Reps: 8-12 Rest: 60-90sec

• Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
• Engage your core.
• Push through your feet to lift your hips until your body is in a straight line from shoulders to knees.
• Lower to the starting position with control.

Make it harder: When you can maintain stability as you hold and squeeze your glutes at the top of the movement, progress to a single-leg glute bridge with control.

While you may not be the sort of person who deadlifts heavy weights in the gym, it's probably a movement that you do on a daily basis without even realising it.

“It’s one of the most functional movements you can do,” says Stephanie McNally, a certified personal trainer and nutrition coach at Life Time Boca Raton.

She explains that actions such as picking up kids and groceries or moving furniture all use a deadlift pattern.

So, learning proper deadlift mechanics can build strength and help you to lift more safely in your day-to-day life.

McNally thinks that desk workers in particular could benefit from a regular deadlift.

“It’s a compound lift that trains the entire posterior chain, which matters more than ever now that so many of us spend our days sitting,” says McNally. “Sitting deactivates the exact muscles this lift is designed to wake back up.”

But it isn’t as simple as just picking up a barbell.

When McNally first started deadlifting, she found that she had some bad habits that she needed to break. The major one was not engaging her core properly.

“I didn’t understand what it actually meant to brace my core, and that’s still the number one thing I notice when I’m coaching others through their deadlifts,” she says.

Secondly, McNally was given some bad coaching advice that actually compromised her form: she was told to look up.

“The intent was to help flatten my back, but as the load increases, that cue actually puts unnecessary strain on the cervical spine,” she explains.

“It’s a superficial fix for a deeper positioning issue, and it’s one of the first things I coach people out of now.”

McNally fixed these issues by practising one simple move before her deadlifts: the stability ball dead bug.

Why the stability ball dead bug?

This move encourages the body to engage the core properly and keep the spine neutral—vital for a good deadlift.

“Even now, I use a stability ball dead bug as a priming movement before I deadlift,” says McNally.

“The ball gives constant feedback on core engagement, while the rib-cage-down, pelvis-tucked cue teaches the actual mechanics of bracing, so you can feel immediately if that position breaks down,” she adds.

She says that when you pair this move with steady breath control, it further encourages proper core engagement.

“Once I could feel that tension, and recognize the moment it broke down, I could carry that same awareness into the deadlift itself.

“What surprised me was how much this one fix cascaded into everything else,” she says.

“On the way up, I cue thinking about pushing the floor away rather than pulling the weight up, which keeps the drive coming from the hips and legs instead of the lower back.

“The same goes for keeping the bar close to the body: a proper brace keeps the ribcage aligned over the pelvis, which makes it easier for the lats to stay engaged, rather than letting the weight drift away and stress the lower back.”

How to do the stability ball dead bug

• Lie on your back with your knees bent to a 90° angle, holding a stability ball between your hands and knees.
• Apply steady pressure into the ball with both your hands and knees to activate the core.
• Set your position by drawing your rib cage down and slightly tucking your pelvis so your spine stays neutral.
• Maintain that tension as you slowly extend one arm overhead and the opposite leg out straight.
• Return to the starting position and switch sides.

Form tip: Inhale as you extend your arm and leg away from you and exhale as you draw them back in.

One of the best tricks I’ve learned for staying consistent with exercise is removing the barriers between me and my workout.

That means leaving my fitness equipment in plain sight, so I can grab it when I have a spare minute.

However, I also have two small, curious kids, which means that it’s not safe for me to leave heavy dumbbells unattended.

For that reason, I’ve started using resistance bands instead.

This is the quick workout I’ve been using for the past few weeks to hit most of my major muscles in 20 minutes or less.

All you need to try it is a long-looped resistance band (I bought this set from Amazon) and an exercise mat.

20-minute resistance band workout

1. Quadruped glute kickback: 3 x 10-15 each side
2. Bent-over row: 3 x 10-15
3. Knee push-up: 3 x 8-10
4. Kneeling overhead press: 3 x 10-12
5. Optional finisher: Squat: 3 x 30sec

Rest for 15-30 seconds between sets.

Use a lighter band if you’re new to exercising with bands, but aim for the higher end of the rep range. This will allow you to focus on getting your form right while still challenging your muscles.

On days when I have more time, I add a few sets of fast-paced squats after doing the strength exercises. I like the cardio challenge, plus it ensures that my leg muscles get more of a workout.

1. Quadruped glute kickback

Sets: 3 Reps: 10-15 each side Rest: 15-30sec

How to do it:

• Get on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips.
• Pin the resistance band underneath your hands and loop it under the center of your right foot.
• Engage your core.
• Slowly extend and lift your right leg, until it is in line with your torso.
• Bend your knee to return to the starting position.
• Complete all repetitions on one side before switching to the other leg.

This is a glute-focused exercise but it’s a challenge for core strength and stability, too. Focus on engaging the muscles in your mid-body before you push back with your leg, to make sure you don’t wobble.

2. Bent-over row

Sets: 3 Reps: 10-15 Rest: 15-30sec

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees.
• Loop one end of the resistance band underneath your feet and hold the other end in both hands.
• Engage your core.
• Keeping your back flat, hinge forward from your hips until your torso is at a 45° angle to the floor—this is your starting position.
• Pull the resistance band toward your ribs, keeping your elbows close to your sides.
• Squeeze your shoulder blades together, then lower the band back to the starting position with control.

3. Knee push-up

Sets: 3 Reps: 8-10 Rest: 15-30sec

How to do it:

• Get on your hands and knees, with your hands slightly wider than shoulder-width apart.
• Walk your knees back until your body forms a straight line from your shoulders to your knees.
• Engage your core.
• Slowly bend your elbows to lower your chest. Your arms should be out at a 45° angle from your torso and your body should remain in a straight line.
• Push through your hands to extend your arms and return to the starting position.

If you need to an easier, modified push-up, try doing a wall push-up or placing your hands on an elevated surface, like a couch. If you need more of a challenge, do push-ups on your toes instead.

I like to do one toe push-up, then the knee push-ups. Every two to three weeks, I’m increasing the number of toe push-ups I do in the routine to keep building strength.

4. Kneeling overhead press

Sets: 3 Reps: 10-12 Rest: 15-30sec

How to do it:

• Kneel on the mat with your torso upright, so your knees, hips and shoulders are in a straight line.
• Loop one end of the resistance band under your knees and hold the other end in both hands at shoulder height.
• Engage your core.
• Extend your arms to push the resistance band straight up, making sure you don’t arch your back.
• Lower with control.

Optional finisher: Squat

Sets: 3 Time: 30sec Rest: 15-30sec

How to do it:

• Stand with your feet hip-width apart, toes pointing slightly out.
• Keep your chest upright and clasp your hands together.
• Push your hips back and bend your knees to lower until your thighs are parallel to the floor.
• Push through your feet to stand upright.
• Continue at pace.

I like to add this fast-paced set of squats onto the end of the strength exercises to raise my heart rate and challenge my thigh muscles. Rather than focusing on a set number, I try and push myself hard for the 30 second. If you’re new to fitness, make sure you take a longer rest after this exercise.

A recent house move left me with just one weight: a 13lb (6kg) kettlebell—with the rest of my home gym equipment being placed in long-term storage.

Instead of giving up on strength training at home, I tried different techniques to create enough of a challenge with this one kettlebell to make working out worthwhile.

I tried a higher-rep count at first. While it worked, it made my workouts too long for my liking. Then I tried doing unilateral versions of my favorite exercises.

So my goblet squat became a Bulgarian split squat, and my deadlift turned into a single-leg Romanian deadlift.

Flush with success, I contacted Richard Bennett, a strength and conditioning coach and owner of Calibre Performance, to get an expert view on unilateral training, and a short routine readers could try at home.

Bennett agreed that unilateral exercises allow you to work with a lighter weight and still make progress, but he listed off plenty of other benefits.

• Unilateral exercises allow you to train each side independently, identifying and reducing muscle imbalances.
• They’re great for developing hip and trunk stability.
• For athletes, they are great for preparing for sports that rely on strength from the dominant side of the body (such as bowling, shotput, javelin).
• When you are injured, they allow you to continue working the unaffected limb.

He did flag that unilateral moves are not the quickest way to work out and stressed that, in most cases, fitness programs should contain both bilateral and unilateral exercises, which complement each other.

Unless you are injured or training for something specific, Bennett suggests approaching unilateral workouts by completing all reps on your weaker side first.

You can then match it with your stronger side to reduce muscle imbalances over time.

Bennett recommends the following three lower-body unilateral exercises, featuring some favorites he and I share.

1. Step-up

Sets: 3 Reps: 8-12 each side

How to do it:

• Stand in front of a box or other stable platform that allows you to place your whole foot securely on top without excessively rounding your lower back or rotating your pelvis.
• Engage your core.
• Place your left foot flat on the box, keeping your knee aligned over your toes.
• Push through your left foot to extend your knee and hip, lifting your right foot onto the box, maintaining a controlled and upright upper-body position throughout.
• Step down with control, leading with your right foot.
• Do all your reps on one leg, then switch legs.

Bennett says: “The step-up is simple, scalable and has a clear crossover to everyday tasks like climbing stairs. It also allows people to train one leg at a time without needing the flexibility or balance required for some more advanced single-leg exercises.

“It primarily trains the quadriceps and gluteus maximus, with contributions from the hamstrings and calves.”

2. Bulgarian split squat

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand with the top of your right foot resting on a bench behind you, and your left foot far enough forward that you can descend without losing balance or lifting your heel.
• Engage your core.
• Bend your left knee to lower, keeping your knee aligned above your foot and letting it travel forward naturally in line with your toes.
• Descend as far as you can while maintaining control, keeping a neutral spine and your left foot flat on the floor.
• Push through your left foot to return to the starting position.
• Do all your reps on one leg, then switch legs.

Bennett says: “This is one of my favorite unilateral strength exercises because it provides a substantial training stimulus without requiring the same total external load as a heavy bilateral squat.

“It is easy to progress using dumbbells, kettlebells or a barbell, but can also be regressed to a bodyweight or supported version. Small adjustments to torso position and stride length can also make it slightly more knee (quad) or hip (glute) dominant.

“The main muscles involved are the quadriceps and gluteus maximus, with assistance from the hamstrings, adductors, calves and core muscles—responsible for stabilizing the hip and trunk.”

3. Single-leg Romanian deadlift

Sets: 3 Reps: 6-10 each side

How to do it:

• Stand holding a dumbbell or kettlebell in your right hand by your right side.
• Shift your weight into your left foot so you are ready to stand on your left leg, and bend your left knee slightly.
• Engage your core.
• Push your hips backward and hinge your torso forward, lowering the weight and lifting your right leg behind you as a counterbalance, keeping your keep your hips and shoulders square to the floor.
• Stop when you reach the end of your available hamstring range, or before your pelvis begins to rotate or your back rounds.
• Contract your glutes and drive your hips forward to return to standing.
• Avoid leaning backward or excessively extending your spine at the top of the movement.
• Do all your reps on one leg, then switch legs.

Make it easier: “For people struggling with balance, I usually regress to a kickstand variation or allow them to hold the wall lightly for support,” says Bennett. “Balance should not prevent the target muscles from receiving an effective stimulus.”

Bennett says: “Many programs include plenty of knee-dominant, single-leg work but neglect unilateral hip-dominant strength.

“The single-leg RDL develops the posterior chain [the muscles that run down the back of the body] while also challenging control of the pelvis, hip, foot and trunk. Holding the weight in the opposite hand creates an additional anti-rotation demand.

“This predominantly trains the hamstrings and gluteus maximus. The spinal erectors, adductors, foot and ankle muscles, and lateral hip stabilizers also contribute.”

No one is born knowing how to perform an exercise correctly. We all have to learn from scratch, even people who go on to become trainers and coaches.

I wanted to find out which exercises experts struggled with as beginners and, looking back with the perspective of a specialist, what helped them finally master it.

Camden Wilson, a fitness specialist at Memorial Hermann’s Rocket Sports Medicine Institute, tells Fit&Well that one of the moves that didn’t come easy was the Romanian deadlift (RDL), and he says it’s one of the hardest movements for his clients to master, too.

It’s an exercise everyone should learn how to do properly, though. It’s a great starting point for the hip hinge movement pattern, which is at the root of a whole family of exercises.

Plus, the RDL is an effective way to strengthen the muscles that run down the back of your body and getting the movement pattern right helps you pick heavy things off the floor safely.

Very few people nail a hip hinge at the first time of asking, with many people bending their knees too much, making the movement more of a squat, so Wilson’s general advice is to start with a light weight and move slowly.

“There’s plenty of time to load the movement once we get the right pattern down,” he says.

There’s a form guide below if you need an overview of the movement, but Wilson revealed a unique cue that made all the difference for him.

“I had to learn to have better foot pressure as I hinged,” he says. “This is one area most people are struggling with and not even realizing.”

As you lower, your weight will shift over your heels, but focus on maintaining pressure over your whole foot by pressing your big toe into the floor.

How to do the Romanian deadlift

• Stand with your feet shoulder-width apart, holding dumbbells or a barbell in front of your thighs.
• Bend your knees slightly and tuck your chin to your chest.
• Engage your core, squeeze your glutes and move your shoulders back and down to engage your lats (the large muscles in your back).
• Push your hips back and hinge your torso forward to lower the weights, keeping your hands close to your legs and your back in a neutral position.
• Lower as far as is comfortable, making sure your back doesn’t round.
• Push your hips forward to lift the weights and stand upright.

Form tip: To hinge at the hips, imagine you are trying to touch a wall behind you with your butt.

Alternative exercises

If you aren’t yet confident in your RDL form, Wilson recommends the following two exercises to build strength in the same areas.

They are both performed on gym machines, which will help you to master the form safely and get your body used to the mechanics of an RDL.

1. 45° back extension

“A 45° back extension trains hip extension and posterior chain development,” says Wilson. “Often, it can be easier for a newer lifter to execute than a full RDL.”

How to do it:

• Lie on your front on the machine with the pad just below the crease of your hips, allowing them to move freely. Place your calves under the bottom pad for stability.
• Start with your torso in line with your legs, then push your hips backward to lower your head and torso toward the floor.
• Only lower as much as you can while still maintaining control and tension with your hips and glutes.
• Drive your hips into the pad and squeeze your glutes to lift your torso back to the starting position.

Form tip: Don’t overextend at the top of the movement—keep your legs and torso aligned.

2. Seated hamstring curl

“The seated hamstring curl will target many of the same hamstring muscles as an RDL and can be a great option for overall hamstring development.”

How to do it:

• Sit on the machine with the lower leg pad under your calves, just above your ankle. Secure the higher pad firmly over your thighs—it should feel a little snug.
• Begin with your legs extended at the hips and a slight bend in your knees.
• Bend your knees and pull your heels toward your body.
• Pause at the bottom of the movement and then slowly and with control bring your legs back to the starting position.

If you haven’t jumped since you were in the school playground or you’ve been cautiously avoiding it, maybe it’s time to reconsider.

“The first thing that goes as we age is actually power, not strength. You lose that ability to jump,” says personal trainer Angie Wilkinson, aka the Strength Queen.

Jump training is also an effective way to look after your bones, because it can stimulate bone-building and improve density.

“Our bone density is highest at about 30 and then after that it’s declining. It [the decline] tends to accelerate in menopause because of the lack of oestrogen.”

One of Wilkinson’s favorite exercises for introducing impact is the pogo jump (or pogo hop), where you perform rapid bounces as if you’re on a pogo stick.

Unlike a conventional jump where you might focus on cushioning your landing, Wilkinson explains that the impact created in a pogo jump is intentional.

But you don’t need to launch straight into pogo jumps, especially if you haven’t jumped in a while or find jumping too strenuous on your pelvic floor.

You can work up to it with this five-level, beginner-friendly progression plan.

The moves

1. Seated foot taps
2. Marching
3. Stepping
4. Small hops
5. Pogo jumps

1. Seated foot taps

Sets: 2-3 Time: 30-45sec

• Sit on the edge of a sturdy chair or stool with your feet flat on the floor, hip-width apart.
• Raise both heels and tap the balls of your feet rapidly on the floor.
• Build up to a fast and light double tap.
• Keep your core engaged and chest upright—avoid hunching forward.

Form tips: Build a steady, comfortable rhythm rather than rushing—this is about getting your feet and lower legs used to quick, repeated movement. Breathe naturally and steadily throughout.

When to progress: If you can keep a steady rhythm for 45 seconds without your legs fatiguing or your form breaking down, you're ready to move on to marching.

2. Marching

Sets: 2-3 Time: 30-45sec

• Stand with your feet hip-width apart, holding the back of a sturdy surface lightly for balance if needed.
• Raise one knee toward hip height, then lower it and repeat on the other side.
• Build up to a steady marching rhythm.
• Keep your chest lifted and avoid leaning back as you raise each knee.

Form tips: Let your arms move naturally as if you are walking briskly. Keep your breathing steady and rhythmic.

When to progress: When you can march at a good pace with control and without holding onto anything for balance, you're ready for stepping.

3. Stepping

Sets: 2-3 Time: 30-45sec each side

• Stand in front of a sturdy step or low platform.
• Place one foot onto the step.
• Step up, pressing through your heel.
• Bring the other foot onto the step.
• Step back down one foot at a time.
• Alternate your leading foot each time, keeping your movements slow and intentional.

Form tips: Exhale as you step up, inhale as you step down—avoid holding your breath.

When to progress: Once stepping up and down feels controlled, with no wobbling or needing to hold on to anything for balance, you're ready for small hops.

4. Small hops

Sets: 2-3 Time: 30-45sec Rest: 30sec

• Stand on your right foot, with your left knee bent and left foot elevated.
• Hop onto your left foot, lifting your right foot and bringing your right knee up.
• Alternate feet and repeat.

Form tips: Avoid over-cushioning your landing—feeling the impact travel through your foot and leg stimulates your bones, whereas a soft landing absorbs the force away. Keep your breathing continuous, exhaling every few jumps. Rest as needed between small sets, this is about quality, not speed.

When to progress: When your hops feel light, your landing is controlled and you can maintain your form without any pain or discomfort, you're ready to try pogo jumps. Pogo jumps are a natural progression if you can do all four stages comfortably and with good control.

5. Pogo jumps

Sets: 2-3 Time: 10-15sec Rest: 30sec

• Stand with your feet hip-width apart, legs engaged and your knees slightly bent.
• Bounce continuously on the balls of your feet, using your ankles to drive the movement.
• Aim for a fast, light skipping motion.

Form tips: Land with control but let the impact travel through your foot and leg to stimulate your bones. Breathe out with each landing or every couple of jumps—avoid holding your breath. Keep your core braced throughout, and stop if you feel any joint discomfort, this move should feel springy not jarring.

Wilkinson says: “Once you’re consistently doing pogo jumps, research on jump training suggests aiming for around 20 to 50 jumps a day, three to four days a week, though this can be built up gradually and split across the day.

“To start, try 10-15 seconds of continuous jumping for two or three rounds, resting fully between rounds, and build up from there.

“Where possible, break jumps into smaller clusters with short rests—around 30 seconds—between rounds, as this is more effective for bone health than doing them in one long, unbroken set.

“Bone cells become less responsive to continuous loading, and brief rest periods between sets help restore that responsiveness.”

When to progress: There's no need to rush any stage—some people are happy to stay at the small hops or pogo jumps stage long term.

“Or you can progress onto single-leg pogo jumps. Impact-loading like this is one of the exercise categories most strongly linked to supporting bone health as we age, though everyone's starting point and pace should be individual.”

Healthy aging and maintaining your independence are great goals to have, even in your 20s and 30s.

However, once you creep past 40, they should be a big focus of your workout routine.

That’s why I teach all my clients over 40 the lateral lunge to balance.

This exercise strengthens lower-body muscles and improves full-body stability.

Kandis Daroski, a physical therapist and clinical program manager at Medbridge, says practicing these types of movements is crucial for aging well.

“Your 40s are a great time to be intentional about your side-to-side strength and your balance, before you ever notice a problem,” she says.

“In life, we move side to side, we go up and down curbs, we turn and twist. This exercise builds resilience, so your body is ready for whatever real life throws at it.”

How to do the lateral lunge to balance

This is a bodyweight version of the lateral lunge to balance but as you get stronger, you may want to perform it with a weight for an additional challenge.

Begin with one set of eight to 10 repetitions (reps), keeping them slow and controlled.

“By slowing down and controlling the movement, you’ll challenge the muscles more than moving quickly through 20 reps,” Daroski suggests.

Over time, build to 12 reps for two or three sets, two or three times per week.

If you're suffering from an injury or have other health issues, get clearance from your medical team before trying this move.

Reps: 12

How to do it:

• Stand with your feet hip-width apart and engage your core.
• Take a large step out to your right side with your right foot.
• Bend your right knee and push your hips back as you lower toward the floor.
• Keep your chest up and core engaged.
• Push through your right foot, bringing yourself back to center, and raise your right knee to hip height while balancing on your left foot.
• Pause briefly, then go straight into the next rep.
• Complete all the reps on one side, then the other.

Form tips: “In the lunge position, keep your chest up tall and hinge from the hips instead of rounding your upper back forward,” says Daroski. “Exhale as you push through your whole foot to come back up.”

Keep your toes pointing forward throughout the movement, and avoid letting your foot externally rotate as you step to the side.

How to make the lateral lunge to balance easier

If you’re a beginner, there are ways to simplify the exercise.

Instead of raising your knee to balance at the end of the movement, perform a standard lateral lunge by returning your foot to the floor.

You can also reduce your range of motion and limit how low you go when performing the lateral lunge.

If your leg isn't strong enough to support your weight yet, practicing step-ups and lateral step-ups will help build the muscles you need.

How to make the lateral lunge to balance harder

If you can do 12 reps of this exercise without feeling fatigued, you’ll want to increase the difficulty so that you don’t lose out on its strength-building benefits.

Hold a weight—a dumbbell, kettlebell or even a weight plate—at your chest as you do the exercise. Start with a light weight and when that starts to feel easy, try a weight in each hand.

Continue aiming for eight to 12 reps with good form. If you notice that your form starts to fail before you get to eight reps, use a lighter weight.

Your next progression is to add an overhead press by holding a weight in the opposite hand to your side-lunging leg and pressing it overhead when you raise your knee to balance.

Trainer Jason Walsh's celebrity clientele reads like a stroll down Los Angeles' iconic Walk of Fame. Matt Damon, check. Emily Blunt, check. Bradley Cooper, check.

The Hollywood trainer and co-founder of plant-based protein brand RISE311 is behind some of the most eye-catching physical transformations to grace the silver screen.

From John Krasinski in 13 Hours to Miles Teller in Top Gun: Maverick and Brie Larson in Captain Marvel, the 50-year-old strength and conditioning coach is well-versed in building blockbuster muscle.

But regardless of their fame or past sporting pedigree, there are six fundamental movement patterns he gets everyone who walks through his gym door to master before moving on.

Fail to do so, he says, and everything falls apart.

“The foundations are so important,” he says, moments after cutting short a remote training session with Road House actor Jake Gyllenhaal to speak with Fit&Well.

“You might have a plan to build this beautiful house, but if you don’t anchor the house with an incredible foundation, something could come along that just f**** it all up, you know.”

Walsh prefers to nail down those fundamentals with primitive movement patterns we’ve learned since birth: lunging, squatting, carrying, rotating, pushing and pulling.

“These are the basics,” he says. “These are the fundamentals of the house.”

Failure to master these fundamentals, he argues, is the reason most people struggle to build momentum and consistency with exercise.

“If you don’t, you’re going to get hurt. You’re going to get frustrated. You’re going to get p****d off and you’re going to stop. Then this whole cycle starts over again.”

Pressed on which of his Walk of Fame celebrities still practice these fundamentals, and how often, he replies: “Everyone. Every day.”

“We work them into our warm-ups. We never ever lose the fundamentals. It’s not an Instagram workout. It’s not flashy or cool. We teach people. We stress them. We rinse and repeat.”

Over time, through repetition, that mentality builds discipline, he says.

It builds the foundations that allow you to build the house—or body—fit for the big screen.

“You can’t replicate it. There’s no pill for it. There’s no shortcut.”

How to put Walsh’s advice into practice

Whenever Walsh works with a new client—celebrity or otherwise—he starts with a movement screen to address any injuries or weaknesses.

“I treat everybody like they’re new,” he says. “We do an assessment. I look to see how their body moves, look for the red flags and then I address those issues.”

His work with The Odyssey star Matt Damon is a prime example.

“He’s a client I’ve worked with for years and years. [Before our first session] he was very frustrated. He told me his shoulder hurt and he couldn’t lift his arm over his head. He couldn't play with his kid because his back hurt.”

Previous trainers, he explained, hadn’t addressed underlying issues and asymmetries.

Walsh took two weeks to unlock Damon’s tight shoulder. Then another two to fix his back.

“It was like this weird ah-ha moment. At that point he was like, ‘Dude, I’m all yours. You’ve earned it.’ All of that stuff gave Matt the foundation and ability to train hard.”

To resolve long-standing imbalances, as he did with Damon, Walsh will break down and rebuild six key movement patterns: the lunge, squat, carry, rotation, push and pull.

These will then become the cornerstone of every warm-up, using bodyweight and isometric holds to improve muscular strength and joint stability.

Here’s how you can apply Walsh’s technique to your next workout.

Build your session by choosing one exercise from each of the options below. Each variation increases in difficulty from left to right.

Perform each exercise as straight sets for two to three sets of 10-12 reps (30-60sec for the carries), resting 60 seconds between sets.

Pick a weight that allows you to perform each exercise with good form but that challenges you to complete each set flawlessly.

The options:

• Lunge: Split squat, reverse lunge, Bulgarian split squat
• Squat: Sit-to-stand, bodyweight squat, goblet squat
• Push: Wall push-up, push-up, dumbbell bench press
• Pull: Inverted row, dumbbell bent-over row, pull-up
• Carry: Farmer’s carry, suitcase carry, waiter’s walk
• Rotation: Russian twist, dumbbell wood chop, cable Pallof press

For example, a beginner-friendly version could look like this, resting 60sec between sets:

1. Split squat: Sets: 2-3 Reps: 10-12

2. Sit-to-stand: Sets: 2-3 Reps: 10-12

3. Wall push-up: Sets: 2-3 Reps: 10-12

4. Inverted row: Sets: 2-3 Reps: 10-12

5. Farmer’s carry: Sets: 2-3 Time: 30-60sec each side

6. Russian twist: Sets: 2-3 Reps: 10-12 each side

One of my favorite exercises to address a declining sense of balance is the weighted overhead march.

This move targets the muscles in your deep core that are responsible for supporting your pelvis and spine, keeping your body upright and stable as you move.

Dr Andrea Osborne, a physical therapist, mobility trainer and work-life balance coach with Work Life Wellness, agrees that it's a great way to build stability.

“The core is engaged to keep you stable for both marching and maintaining an overhead position,” she explains.

She says it also challenges you to maintain balance on one leg at a time, while building muscular endurance in your shoulder and arm as you hold a dumbbell overhead.

How to do a weighted overhead march

Set: 3 Reps: 10 each side

• Stand with your feet hip-width apart, holding a dumbbell or kettlebell on your shoulder.
• Engage your core and press the weight overhead.
• Raise one knee to hip height.
• Pause briefly.
• Lower your knee and repeat on the other side.
• Complete your repetitions on one side, then switch arms.

Start by doing three sets of 10 repetitions on each side, three to four times per week.

“As you get stronger, then you can do it more frequently,” says Osborne.

You’ll need a moderately heavy weight for this exercise.

Always get approval from your medical team before trying a new exercise if you have injuries or limitations. Stop if the move causes pain.

“This may be difficult if your balance is a bit shaky, so feel free to rest your other hand on a surface,” says Osborne.

“As you get stronger, use just your fingertips for balancing until you are ready to be hands-free.”

How to modify and progress the weighted overhead march

Make it easier: Remove the weight and perform a bodyweight standing march with your arms by your sides. This still strengthens your deep core and sharpens your balance.

As your strength improves, you can do a bodyweight overhead march, with one or two arms extended overhead while marching.

Once that feels easy, try holding a light weight in one (2-3 pounds).

Make it harder: Use a heavier weight or extend how long you march for.

You might have read or heard a trainer advise you to engage your core before executing a move.

But if you’ve ever been confused about exactly what that means or how to do it, then you’re not alone.

Engaging the core muscles involves more than just tensing your stomach, and it takes practice.

Holly Fivian, a personal trainer and founder of strength-training platform Holsm, says she encourages women to learn how to connect with their deep core before they start strength training.

Engaging it correctly can improve your performance, boost your posture and lower your chance of injury.

According to Fivian, there’s one move that helps all her clients master this skill: the dead bug.

“This is where everybody starts,” she tells Fit&Well.

“How your core feels during a dead bug is how I want it to feel during your other movements too.

“A properly performed dead bug should never feel easy,” she adds.

Below, Fivian has shared a short routine based on dead bug variations that will help you practice core engagement.

1. Diaphragmatic breathing

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees bent and your feet on the floor.
• Place your hands around your lower ribs.
• Inhale through your nose, expanding your abdomen.
• Exhale slowly through pursed lips, as though you're gently blowing through a straw, and feel your ribs and abdomen soften down.

Trainer tip: “Imagine there are magnets on your hip bones gently drawing towards one another while your navel gently draws inwards and upwards. Keep your neck, shoulders and jaw relaxed,” says Fivian.

2. Dead bug

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees raised above your hips, with both knees and hips bent to 90°, and your shins parallel to the floor.
• Extend your arms straight up.
• Inhale.
• Slowly exhale through pursed lips as you stretch your left foot forward and lower your right arm back behind you.
• Inhale to return to centre, then exhale and repeat on the other side.

Trainer tip: “Think about keeping your ribs and hips connected and in line, rather than allowing the ribs to flare upwards,” says Fivian.

3. Dead bug heel taps

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees over your hips, bent at 90° angles.
• Have your arms by your sides or extended over your chest.
• Inhale to prepare.
• Exhale as you lower one heel to tap the floor, keeping the rest of your body still.
• Return to the starting position with control and repeat on the other side.

Trainer tip: “If your ribs begin to flare, your pelvis changes position or your back starts to arch away as your heel lowers, shorten the movement and bring your knees closer to your chest,” says Fivian.

4. Dead bug leg extension

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back with your knees over your hips bent at 90° angles.
• Have your arms by your sides or extended over your chest.
• Inhale to prepare.
• Exhale and extend one foot away.
• Slowly return it to the starting position and repeat on the other side.

Trainer tip: “The lower and straighter the leg travels, the greater the demand on the core,” says Fivian.

Muscle mass, bone density and balance decline gradually as we get older, but aging alone doesn’t determine whether you’ll get injured.

Injuries usually happen when you suddenly ask your body to do something it isn’t ready to.

For instance, if you haven’t run for years and suddenly start pounding the sidewalk every day, you’re asking your muscles, tendons, joints and bones to absorb a workload they've not gradually adapted to.

You may also need more time to recover from intense exercise than you did when you were younger.

But if you train smart—gradually progressing your workouts so your muscles and connective tissues get stronger—your body gets better at producing and tolerating force.

Your nervous system also improves its coordination, which further reduces your chance of falling or getting injured.

“An injury can be a major interrupter in someone’s fitness journey, often forcing them to reduce or completely pause activity,” says trainer Bianca Grande from Retro Fitness.

“That makes injury prevention an important part of maintaining a consistent, active lifestyle, particularly as we age.”

Here's the 10-minute routine Grande recommends to build a body that's better equipped for exercise and everyday movement.

“The goal isn’t simply to become stronger, but to build a body that can move efficiently, maintain control and better respond to unexpected stresses.” she says.

How to do the moves

1. Single-leg balance
2. Heel raise
3. Glute bridge
4. Dead bug
5. Resistance band pull-apart
6. Deep squat hold
7. Walking lunge

1. Single-leg balance

Sets: 1 Time: 30sec each side Rest: 30sec

How to do it:

• Stand with your feet hip-width apart with a wall or sturdy chair for support if needed.
• Shift your weight onto your right foot and raise your left foot in front of you a few inches.
• Keep your hips level, torso upright, core engaged and shoulders relaxed.
• Hold your balance and avoid leaning to one side.
• Lower your foot and repeat on the other side.

2. Heel raise

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Stand with feet hip-width apart with a wall or sturdy chair for support if needed.
• Shift your weight onto the balls of your feet and raise your heels.
• Contract your calves as you come up onto your toes.
• Pause briefly.
• Slowly lower your heels and repeat.

3. Glute bridge

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Lie on your back with your knees bent, feet flat on the floor, hip-width apart and arms resting by your sides, palms down.
• Engage your core, squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your knees. Avoid overarching your lower back.
• Pause briefly.
• Slowly lower your hips and repeat.

4. Dead bug (same side variation)

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Lie on your back with your lower back pressed into the floor
• Raise your knees and bend them so they’re at 90° angles over your hips.
• Extend your arms toward the ceiling.
• Engage your core and slowly lower your right arm back toward the floor behind you, and extend your right foot down toward the floor in front.
• Only go as far as you can before your lower back arches off the floor.
• Return to the starting position and repeat on the opposite side.

5. Resistance band pull-apart

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Stand with feet hip-width apart, holding a long-loop resistance band at both ends.
• Extend your arms in front of you at shoulder height, keeping a slight bend in your elbow.
• Maintain tension in the band as you pull your hands apart, squeezing your shoulder blades together.
• Slowly return to the starting position.

6. Squat hold

How to do it:

Sets: 1 Time: Up to 60sec Rest: 30sec

• Stand with your feet shoulder-width apart or slightly wider and turned out slightly.
• Push your hips back and bend your knees to lower your hips until your thighs are parallel to the floor or lower.
• Engage your core and keep your chest up.
• Hold the squat position for as long as you can.
• Return to standing and repeat.

7. Walking lunge

How to do it:

Sets: 1 Time: 60sec Rest: 30sec

• Stand with your feet hip-width apart.
• Take a step forward with your right foot.
• Lower your hips and bend your knees until both knees are bent at 90° angles.
• Push through your right foot to stand and then repeat on the other side.

Why the moves work

When we exercise, we place controlled stress on muscles, bones and connective tissues.

“The body responds to that stress by adapting and becoming better equipped to handle similar demands in the future,” says Grande.

“Resistance and weight-bearing exercise can help maintain or improve muscular strength and bone density, while repeated movement can improve neuromuscular coordination—the communication between the brain, nerves and muscles.

“Balance and stability work are particularly valuable because they train the body to recognize changes in position and react quickly. Stronger muscles and improved coordination can help stabilize joints and distribute forces more effectively during movement.”

Grande says people should not avoid using a wall or sturdy surface for support if needed.

“For beginners or people returning to exercise, modifications—such as using a wall during single-leg balance or support during a deep squat—aren’t a sign that the movement is less effective,” says Grande.

“They can allow you to develop control and confidence before progressing.”

Lifting weights is one of the best ways to future-proof your body against injury and the physical effects of aging. That’s because adults lose between 3% and 8% of their muscle mass each decade after they reach 30.

Weightlifting can help combat this muscle loss, which is why Holly Fivian founded Holsm, a strength workout platform for midlife women.

If you’re completely new to exercise, Fivian recommends starting with bodyweight movements to help you get used to fundamental movement patterns like squats, push-ups and lunges. But if you’ve tried these movements before, adding a couple of dumbbells to your workouts could make all the difference.

“Once these movement patterns become habitual and you know what good form looks and feels like, you can start playing around with movement,” Fivian explains.

“You can add heavier weights, change your arm or hand position, try different squat, hinge, push, pull and lunge variations or change your tempo or range of movement.

“This is where training becomes fun.”

Below, Fivian has shared the dumbbell workout she always starts beginners with. Choose a pair of medium dumbbells and give it a go.

Holly Fivian’s beginner dumbbell workout

Fivian’s workout consists of five moves:

1. Goblet squat: 3 x 30sec
2. Romanian deadlift: 3 x 30sec
3. Lunge: 3 x 30sec
4. Chest press: 3 x 30sec
5. Bent-over row: 3 x 30sec

Workout timer

Form guides

1. Goblet squat

Sets: 3 Time: 30sec Rest: 15sec

• Cup the top head of a vertical dumbbell in both hands, holding it in front of your chest.
• Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
• Engage your core.
• Inhale as you push your hips back and down, and bend your knees, keeping your weight through your heels and gently pushing your knees outwards so they stay in line with your toes.
• Push through your heels and squeeze your glutes to return to standing, exhaling through pursed lips.

Trainer tip: “Think: knees gently out, heels grounded, glutes on.”

2. Romanian deadlift

Sets: 3 Time: 30sec Rest: 15sec

• Stand holding dumbbells in front of your thighs, with your palms facing you and a slight bend in your knees.
• Engage your core.
• Push your hips back, allowing the dumbbells to lower close to your legs as your torso tips forwards. Keep your head in line with your spine and maintain a long, strong back.
• Stop when you feel a stretch through the backs of your thighs, then exhale and drive your hips forwards and squeeze your glutes to return to standing.

Trainer tip: “This is a hinge rather than a squat. Think about sending the hips backwards.”

3. Lunge

Sets: 3 Time: 30sec Rest: 15sec

• Cup the top head of a vertical dumbbell in both hands, holding it in front of your chest.
• Stand tall and engage your core.
• Step forwards (or backwards if that feels more comfortable) and bend both knees to lower, maintaining an upright posture and keeping your front knee tracking over your foot, rather than allowing it to collapse inwards.
• Push through your heel to return to standing, exhaling through pursed lips.
• Repeat on the other side, alternating sides with each rep.

Trainer tip: “Use a wall or chair for additional stability if needed.”

4. Dumbbell chest press

Sets: 3 Time: 30sec Rest: 15sec

• Lie on your back holding dumbbells next to your chest, with your elbows bent to 90° and upper arms resting on the floor.
• Engage your core.
• Press the dumbbells straight up, extending your arms and exhaling through pursed lips.
• Lower the weights slowly and with control as you inhale.

Trainer tip: “Engage the core by tucking the ribs and the pelvis before pressing the dumbbells overhead.”

5. Bent-over dumbbell row

Sets: 3 Time: 30sec Rest: 15sec

• Stand holding dumbbells by your sides with your palms facing you and a slight bend in your knees.
• Push your hips back, allowing the dumbbells to lower close to your legs as your torso tips forwards—this is your starting position.
• Exhale as you lift the weights to your torso, drawing your elbows backwards towards your mid-back or hips, rather than towards the ceiling.
• Slowly lower the dumbbells as you inhale, keeping your torso still and avoiding shrugging your shoulders.

Trainer tip: “Keep your head in line with your spine, shoulders away from your ears and torso strong and still. The movement comes from your arms and back, not from swinging your body to get the weights up.”

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.”

It’s not unusual for my personal training clients to be working toward fitness goals like completing a 5K run or losing a few pounds.

These are fantastic milestones to aim for but I also try to look beyond the short-term and inspire my clients to train with the future in mind.

The stronger you can be as you enter your 50s, 60s, 70s and beyond, the better equipped you’ll be for healthy, independent aging.

So no matter how old my clients are, I insist they do these three strength-based exercises to maintain power, stability and balance.

Three future-proofing moves everybody needs

You’ll need a moderately-heavy dumbbell or kettlebell and an exercise mat to do these moves.

If you’re new to exercise, perform one set of eight to 10 repetitions (reps) for each exercise, two to three times per week.

Once the exercises start feeling easy, add another set and increase your reps to 12.

Aim for three sets of 12 reps, three to four times per week.

Always consult a doctor before starting a new workout.

If you feel a sharp pain when doing the moves, stop and speak with a medical professional.

1. Goblet squat

How to do it

Reps: 8-12

• Stand with your feet shoulder-width apart, feet pointing outward slightly.
• Hold a dumbbell or kettlebell at your chest.
• Engage your core muscles.
• Bend your knees, push your hips back and lower your hips toward the floor.
• Pause briefly, then stand back up.

Trainer tips: Avoid arching or rounding your back. Use a chair or bench behind you as a target, if needed. Keep your feet flat on the floor. and chest upright.

2. Plank with knee drive

How to do it:

Reps: 8-12

• Start on your hands and knees with your shoulders over your hands.
• Engage your core and step your feet behind you, so your body forms a straight line.
• Bend your left knee and drive it toward your chest.
• Pause briefly.
• Return it to the starting position and repeat on the other side.
• Continue alternating your reps.

Trainer tips: Avoid excessive arching in your lower back or letting your hips sink toward the floor—keep them level.

Make it easier: Place your hands on an elevated surface like a table, chair or wall.

3. Push-up

How to do it

Reps: 8-12

• Start on your hands and knees with your shoulders over your hands.
• Engage your core and step your feet behind you so your body forms a straight line.
• Bend your elbows and lower your chest, torso and hips toward the floor.
• Push yourself back up to the starting position.

Trainer tips: When you’re pushing back up from the floor, don’t allow your chest to rise before your torso and hips. Keep your spine straight and avoid letting your hips sink toward the floor.

Make it easier: Place your hands on an elevated surface like a table, chair or wall.

High-impact activities like running and jumping are often labeled as bad for your joints.

But depending on your health history, a few moderate-impact exercises could actually be beneficial for your body, specifically for building bone strength.

“Bone is living tissue that adapts to what you ask of it,” says Kelton Cullenberg, a physical therapist, running coach and co-founder and CEO of Steady State Health.

“When you load it with impact and quick changes of direction that are more than it's used to, it responds by building more density and getting stronger over time.”

He notes that doing three moderate-impact exercises—heel drops, skater jumps and jogging in place—can proactively protect vulnerable areas.

“[These moves] send force up through your legs, hips and spine, which are the exact places osteoporosis tends to cause issues,” says Cullenberg.

These exercises don’t require any equipment, so give them a try during your next workout.

How to do three bone-building exercises

“If you already have diagnosed osteoporosis or a history of fragility fractures, it's best to first get cleared by your doctor or a physical therapist,” notes Cullenberg.

He also says that these exercises may not be appropriate for more advanced fitness levels.

“Bone only adapts to a load that is greater than what it already handles,” he says.

“For a regular runner, jogging in place is already less than a normal run, so it likely won't add anything for their bones. If that's you, you would need to progress to something more demanding.”

For this routine, complete two sets of 10 repetitions for each exercise, three to four times per week. Increase to three sets and to five to seven times per week as you get stronger.

Cullenberg says that doing these moves nearly every day is much more beneficial than doing them a couple of times a week.

“And you need to stay with it for at least a few months before your bones have made significant changes,” he adds.

You should also be prepared to increase the challenge after a few months, if you want to continue building bone strength and density.

“These impact exercises should be a part of a larger routine that includes progressive strength training a couple days a week,” Cullenberg adds.

1. Heel drop

How to do it:
Sets: 2 Reps: 10

• Stand with your feet hip width apart.
• Place your hands on the back of a chair for support if needed.
• Engage your core muscles.
• Raise your heels, coming up to balance on your toes.
• Pause briefly at the top.
• Quickly drop your heels back down.

Tips: “The bone benefit comes from the drop itself, that firm thud traveling up through your legs, so let gravity bring your heels down quickly rather than lowering them slow and controlled,” says Cullenberg.

“If you lower them slowly, you've turned it into a calf raise, which is good for your calves but does much less for your bones. Keep your posture stacked and tall so the force can reach your hips and spine. Build the force of the drop up over a few weeks rather than going full-force on day one."

2. Skater jump

How to do it:
Sets: 2 Reps: 10 each side

• Stand with your feet hip-width apart.
• Hinge at your hips to push your buttocks back, keeping a slight bend in your knees.
• Jump onto your right foot, bringing your left foot behind you. Swing your arms to counterbalance, bringing your left arm in front and your right arm behind.
• Repeat on the other side and continue alternating.

Tips: “Push off sideways from one leg and land softly on the other, letting your hip and knee bend to absorb the landing,” Cullenberg advises.

“Start with small hops close together and build the distance as you get comfortable.”

3. Jogging in place

How to do it:
Sets: 2 Reps: 10 each side

• Stand with your feet hip-width apart.
• Place your hands on the back of a chair for support if needed.
• Raise your left foot, balancing on your right.
• Quickly switch feet to balance on the opposite side.
• Continue alternating quickly.

Tips: “Stay light and springy,” says Cullenberg. “Keep your posture tall, let your arms swing, and go for quick, easy turnover.”

Chris Hemsworth is known for undergoing intense physical transformations for his movies and this week he gave fans a glimpse of what he’s doing to prepare for Extraction 3.

Ahead of reprising his role as black-ops mercenary Tyler Rake in the upcoming action thriller, Hemsworth took a break in Costa Rica, where he filmed himself doing a “little workout” for his 58 million Instagram followers.

The post shows Hemsworth working through an impressive 19 exercises, with one fan joking: “even your voice sounds like it’s got abs”.

The strength training session—using resistance bands, kettlebells and bodyweight exercises—is fairly advanced, but many of the exercises can be easily modified for beginners.

We’ve picked out three core exercises to modify.

These moves are important because they challenge your core muscles through different movement patterns: rotation, lateral flexion and forward flexion.

When you do these different exercises, you train your core to be strong for the different twisting, bending and flexing movements you do in everyday life.

The modified moves

• Standing woodchop (instead of Hemworth’s kneeling wood chop)
• Bodyweight side bend (instead of the kettlebell side bend)
• Half crunch (to replace the weighted Jack knife)

For this workout, you will need a light kettlebell or dumbbell (around 7-10lb).

Work through each exercise, one after another.

Aim for two rounds with two minutes rest in between.

1. Standing woodchop (rotation)

Rounds: 2 Reps: 10 each side

In his reel, Hemsworth does a kneeling wood chop with a kettlebell.

Being on your knees makes the move harder because it reduces how much assistance you get from your lower body, increasing the demand on your core to control the movement.

Try doing this version first, before progressing to the kneeling version.

• Stand with your feet shoulder-width apart.
• Hold a dumbbell or kettlebell in both hands over your right shoulder.
• Rotate through your torso as you bring the weight diagonally towards your left hip.
• Bring the weight back up to your right shoulder and repeat for ten repetitions.
• Swap sides and repeat.

2. Bodyweight side bend (lateral flexion)

Rounds: 2 Reps: 10 each side

Hemsworth uses a kettlebell to make this exercise more challenging, but for beginners, this modified version is bodyweight only, while still involving the lateral flexion (side bend) movement pattern.

If that's too easy, add a light weight to the move.

• Stand with feet about shoulder-width apart and arms by your sides.
• Engage your core.
• Keeping your hips still, slowly bend your torso to the right side and slide your right hand towards the floor. Don’t twist or lean forward or back.
• Only reach as far as feels comfortable—you should feel a stretch down the opposite side of your torso.
• Return slowly to an upright position, then repeat on the other side.

3. Half crunch (forward flexion)

Rounds: 2 Reps: 10

In the video, Hemsworth does a Jack knife—an advanced exercise that requires serious core strength and upper body stability.

The half crunch is beginner-friendly while training the same trunk-flexion movement pattern to help you get stronger.

• Lie on your back with your knees bent and feet flat on the floor.
• Put your hands across your chest or lightly behind your head (but don’t pull on your neck if you do the latter position).
• Engage the core.
• Curl your head, shoulders and upper back off the floor, bringing your ribs towards your pelvis. You only need to come up part of the way.
• Pause briefly, then lower.

There are lots of different workout styles—but there are some staple moves that appear in nearly every exercise class.

Lucy Borrie is the founder of BeBody, a workout app that combines aerobics, Pilates and strength training.

Her method draws on various workout styles, but she says that squats, lunges and planks feature in nearly every session she does.

“Everything formulates from these basic movements,” says the trainer and Pilates instructor.

It's important to execute these exercises correctly before adding load or trying out variations. Here's how to do them.

1. Squat

Sets: 1-3 Reps: 10

• Stand tall with your feet roughly shoulder-width apart, your toes pointing slightly outward and your core engaged.
• Slowly lower your hips as far as you can while keeping your weight on your heels and your knees pointing outward.
• Pause when your thighs are parallel to the ground, or lower.
• Push through your feet to return to standing.

Trainer tip: “Keep your weight in the heels and lift the chest up. Think about keeping your chest proud.”

2. Lunge

Sets: 1-3 Reps: 10 on each leg

• Start by standing with your feet hip-distance apart.
• Step forward with your left leg and slowly lower your body until your right knee is almost touching the floor.
• Push yourself back to the starting position and repeat on the other leg.

Trainer tip: “Think about getting both knees in a 90° angle when one knee is lowered.”

3. Plank

Sets: 1-3 Time: 30sec

• Lie on your front, resting on your hands, which should be directly underneath your shoulders.
• Push up to straighten the arms. Your hips should be level with the rest of the body.
• Engage the core and squeeze the glutes slightly.
• Hold.

Strengthening your hips is always a good idea, no matter your age.

But if you’re nearing—or already into—your senior years, it should be a big part of your movement routine.

Our hips get weaker as we get older, because of a natural decline in bone density and muscle mass.

If you want to keep moving confidently (and lower your chance of hip fractures), then you need to fight back with dedicated exercises

That's why I teach this banded hip abduction exercise to all my senior personal training clients.

They strengthen important hip-stabilizing muscles and support full-body balance.

How to do banded hip abduction

A short-loop resistance band is best for this exercise.

Begin with one round of 10 repetitions, two to three times per week. As you get stronger, increase to two or three rounds and up your repetitions to 12-15.

You can perform this move three to four times per week, but be sure to stretch after your sets and take a rest day between efforts.

As you do the move, you should feel it working on the outside of your hips. If you feel any sharp pain, stop the exercise immediately and consult your doctor.

Clear any new activity or workout with your medical team first. Your doctor may recommend alternatives based on your specific health history, or advise you to skip the exercise

How to do it:
Reps: 10-15

• Stand with your feet hip-width apart with a short-looped resistance band around your ankles.
• Engage your core muscles and keep your chest lifted.
• Raise your left leg to the side, keeping it straight.
• Pause briefly.
• Lower your leg back to the starting position.
• Complete all the repetitions on one side, then switch sides.

Trainer tips: Avoid turning your toes out, which will externally rotate your hip. Instead, make sure you keep your hips and toes facing forward. Hold onto a sturdy surface like a wall or chair for balance if needed. Avoid any excessive arching in your lower back.

If you can’t do the move standing up: You can do banded hip abductions lying on the floor (or a bed, couch or massage table) or in a seated position.

If you’re worried about becoming frail in your later years, you need to start building bone strength decades in advance.

“Around the age of 40, our natural bone remodeling process shifts,” explains Mark Harris, a certified strength and conditioning coach and ambassador for strength training equipment brand Mirafit.

“The body begins to absorb old bone tissue faster than it creates new bone, leading to a steady decline in bone density.”

He explains that this loss of bone tissue continues to accelerate significantly as we age, particularly for women during and after menopause.

“If we do nothing, our bones become more fragile,” says Harris, who recommends regular exercise to combat this.

“Bones respond to two main things: mechanical tension—where muscles pull against the bone during strength exercises—and impact, where forces travel through the skeleton as your feet strike the ground,” he says.

“By including both in your training, you give your body the stimulus it needs to help maintain stronger bones.”

He has chosen the following three exercises because, when performed in sequence, they apply both mechanical tension and ground reaction forces.

“These physical stressors act as an alarm system, signaling the body's bone-building cells [osteoblasts] to spring into action, lay down new tissue, and actively reverse that accelerated bone loss,” he says.

The full workout should take around 15 minutes if you do three rounds of the three exercises:

• Kettlebell goblet squat x10-12
• Standing dumbbell overhead press x10-12
• Pogo hop x20-30sec

Below Harris guides you through each move.

1. Goblet squat

Rounds: 3 Reps: 10-12

How to do it:

• Stand with your feet shoulder-width apart.
• Hold a kettlebell by its rounded body, close to your chest.
• Brace your core, push your hips back and bend your knees.
• Lower yourself as deep as you comfortably can while keeping your chest up and heels flat on the floor.
• Push through your feet to come back to a standing position.

“The hips and femur are among the areas most vulnerable to bone density loss with age, so lower-body strength work should be a priority,” says Harris.

“Holding a weight close to your chest while squatting increases the load through these bones, encouraging the body to maintain bone strength while also building stronger legs and glutes.”

2. Standing dumbbell overhead press

Rounds: 3 Reps: 10-12

How to do it:

• Stand with a straight back and your feet hip-width apart.
• Hold dumbbells at shoulder height with your palms facing forward or slightly inward.
• Lift the weights overhead, keeping your back straight.
• When your arms are fully extended, the weight will put pressure downwards through the arms and into the spine, so pause here briefly.
• Slowly lower the weights back to the starting position.

“Bone health isn't just about the lower body,” says Harris.

“Pressing a weight overhead creates what's known as axial loading, where the weight travels down through the arms and into the spine.

“This loading encourages the body to maintain upper-body bone density while also improving shoulder strength and core stability.”

3. Pogo hop

Rounds: 3 Time: 20-30sec

How to do it:

• Stand with your feet hip-width apart and your knees slightly bent.
• Bring your weight onto the balls of your feet and push off the floor into a jump.
• Do the movement rapidly, as though you are jumping without a rope.

“Impact is another key ingredient for healthy bones, but that doesn't mean you need to perform high-intensity jumps,” says Harris.

“Simple pogo hops—where you bounce quickly on the balls of your feet—create repeated ground reaction forces through the ankles, legs, hips and spine.”

The trainer says you should keep your movement rhythmic and low to the ground; the goal isn't to hit maximum height, but rather to create repeated ground reaction forces through the ankles, legs, hips, and spine.

Does your workout bring you joy or has it gone stale?

If it’s the latter, it might be time to shake up your routine.

Working out with a partner is not only a fun way to do it, but—according to this 2019 study—could even boost your mood.

“Engaging in exercise with others could be effective in improving mental wellbeing relative to engaging in exercise alone,” the authors noted.

It's a belief similarly shared by Matt Van Mol and Cyan Koay, co-founders of Strong Band.

“I love partner workouts because you’re not only showing up for yourself, you’re showing up for someone you care about too,” says Van Mol.

“You go through the challenge together, you push each other through and that sense of accomplishment at the end is amplified because you are sharing it.”

Even if you don't want to keep going for yourself, he adds, "you keep going for them".

Here the CIMSPA-qualified personal trainers share one of their go-to full-body partner workouts using bands, meaning this workout can be performed anywhere.

All you need is a long-loop resistance band and a willing workout buddy.

How to perform the 20-minute partner workout

The routine
The routine combines two supersets, alternating lower- and upper-body exercises, before wrapping up with a mountain climber finisher.

The supersets
Perform exercises A and B back-to-back, with minimal rest between, then pause for 30 seconds before the next superset.

The mountain climber finisher
For the finisher, one partner will hold a plank while the other does mountain climbers. Perform 20 mountain climbers for the first round, then 16, 12, eight and finally four. Switch roles after every round.

Frequency and exertion
“We recommend completing this full-body workout one to three times per week,” says Koay.

Van Mol adds that if it's your first time doing these exercises, aim to work to a perceived rate of exertion of six out of 10, allowing yourself to “really understand the form and learn the movement patterns” first.

If it's not your first rodeo, “push this to an eight out of 10 effort to challenge yourself and encourage progressive overload,” which will see you getting stronger over time.

Assign yourselves as partner one or two and let’s get going.

1A. Partner reverse lunge

Sets: 2 Reps: 12 each side

• Start with partner one and partner two standing next to each other.
• Loop the resistance band around partner one’s right leg and partner two’s left leg just above your knees.
• Maintain enough distance to create tension in the band. You should both feel your adductor muscles (on the inside of your thighs) resisting the pull of the band toward your partner.
• Together, take a big step back with your unbanded legs, lowering your back knees toward the floor.
• Push through your front feet to return to standing.
• Complete all the repetitions on one side, then repeat on the other.

1B Partner decline chest press

Sets: 2 Reps: 12 each

• Start with partner one in front and partner two standing behind, both facing forward.
• Loop the resistance band around partner one’s chest.
• Partner two turns to face the other way and presses the band away from their chest in an upward motion and holds this position.
• Partner one steps one foot forward for stability and presses the band away from their chest in a downward motion toward the floor.
• Partner one performs 12 repetitions with control.
• Swap roles and repeat.

2A Partner seated row

Sets: 2 Reps: 12

• Partners one and two sit on the floor facing each other, legs outstretched and feet touching.
• Both partners hold the resistance band taut, so it forms a rectangle.
• Partner two pulls the band toward their waist to create tension and holds the position, keeping elbows tucked into their sides.
• Partner one pulls the band into their waist, squeezing their shoulder blades and keeping elbows tucked, in a rowing motion.
• Partner one releases the band toward partner two and repeats this 12 times.
• Swap roles and repeat.

2B Partner pancake hinge

Sets: 2 Reps: 12-15

• Partner one and two sit on the floor facing each other, legs outstretched and wide in a V shape—bend your knees slightly if you need.
• Partner two pulls the band toward their waist to create tension and holds this position, keeping elbows tucked into their sides.
• Partner one hinges at their hips to lower their chest toward the floor, keeping a flat back.
• Partner one raises their torso again, keeping arms extended, then repeats this 12 times.
• Swap roles and repeat.

Trainer tip: Keep your knees slightly bent to move through a deeper range of motion. A heavier resistance band or sitting on a cushion can also help.

3. Partner mountain climber

Sets: 1 Reps: 20-16-12-8-4 (10-8-6-4-2 each side)

• Partner one and two assume a high-plank position facing away from each other.
• Loop the resistance band around your feet to create tension.
• Partner two holds this position as the anchor, with core engaged and palms pressed into the floor.
• Partner one drives one knee toward their elbow, then returns to the starting position and repeats on the other side to perform mountain climbers.
• Partner one completes 20 repetitions, then partner two completes 20 repetitions.
• Continue alternating roles to complete the descending ladder of repetitions (20, 16, 12, 8, then 4).

Tatiana Schloessman is a certified Pilates instructor and the founder of Élan Pilates Studios in Westlake Village.

She's been training for more than 30 years—but it took a long time for her to perfect her push-ups.

“It's hard for both men and women, and especially difficult for those who haven't had as much exposure to upper-body strength training,” she says.

She explained that she could do a few push-ups in a row when she first started working out, but always wanted to get past 20.

“I'm now at about 50 push-ups and I was able to get more than double by realizing a push-up isn't an arm exercise; it's a full-body and mind exercise,” says Schloessman.

She tells Fit&Well that the change occurred when she learned to use core strength rather than relying solely on arm strength.

“I envision the [core] muscles engaging, bracing my abs and focusing on not letting my lower back collapse,” she says.

Here she breaks down exactly how she conquered the move.

Form cues for a traditional push-up

Every time she does a push-up, Schloessman gets into a high plank position and mentally follows these form cues:

• Imagine zipping up your abdominal muscles like a corset.
• Engage your glutes.
• Focus on actively using your chest, shoulders, triceps and back.
• Inhale as you lower and exhale to push up.

If you’re not ready to attack your first full push-up yet, Schloessman recommends starting with one of the regressions listed below.

“Focus on good technique,” she advises. “Proper technique builds strength; poor technique builds bad habits.”

She suggests the following two options, which can be done together or as a combination.

1. Incline push-up

“This exercise is great because it works the same muscle groups as a traditional push-up,” says Schloessman.

“It is much more achievable because it reduces the percentage of body weight you're pushing.

“Most importantly, you learn proper alignment and you can focus on core engagement, total body focus and breathing.”

To progress, simply lower the height over time.

How to do it:

• Stand in front of a wall, counter, box or bench with your hands braced against it a little wider than shoulder-width apart.
• Step back so that your body forms a straight line from your head to your heels.
• Inhale, bend your elbows and lower your chest toward your chosen surface, keeping your upper arms tight to your torso.
• Exhale and press your chest away from your chosen surface until you return to the starting position.

2. Knee push-up

“This exercise is another great way to make progress, but only when done correctly,” says Schloessman.

“Just like the incline push-up, it works the same muscle groups as a traditional push-up and reduces the weight while allowing you to complete the exercise.”

She explains that for good form, you must ensure that your elbows stay slightly back and angled at 45° away from your body.

This will keep your hips low to the floor and prevent your back from caving.

How to do it:

• Start on your hands and knees with your hands slightly wider than shoulder-width apart..
• Move your knees back so that your torso is in a straight line.
• Shift your weight forward so you are resting on your upper knee, not directly on top of your kneecap.
• Inhale, bend your elbows and lower your chest.
• Exhale and press your chest away.

Sit-ups and crunches have their place in core workouts, but doing them on repeat gets boring fast—and limits your results.

Building functional core strength means training your body to do more than just crunch up and down; you need to challenge your muscles to twist, reach, and stabilize you from every angle.

Certified personal trainer Matt Bandelier at Eden Health Clubs has created a medicine ball workout to do just that.

The four moves below will keep your core workouts interesting, while also challenging your muscles to adapt to new demands.

1. Medicine ball squeeze and press

Sets: 3 Reps: 12-15 Rest: 45-60sec

Bandelier says this move forces your core to brace, resist extension, and compress at the same time.

“By squeezing the ball in front of your chest and pressing it [out] while maintaining your stability, you [target] the deep transverse abdominis, rectus abdominis, and internal obliques more than with a standard press or curl. That midline bracing is exactly what builds a functional, powerful core.”

Choose a light to moderate-weight medicine ball.

How to do it:

• Stand with your feet hip-width apart, holding the medicine ball in front of your chest with both hands or with closed fists.
• Press your elbows together slightly to squeeze the ball and activate your deep core.
• Slowly extend your arms to press the ball in front of you. You don’t need to extend fully, but you must maintain tension throughout the movement.
• Hold for a few seconds, resisting any swaying, twisting or arching.
• Return the ball to your chest.

2. Standing woodchop

Sets: 3 Reps: 12 each side Rest: 45sec

“Your core isn’t just for flexion [bending]—it stabilizes and produces rotation, too,” says Bandelier.

“Woodchops engage the internal and external obliques while integrating the hips and torso in a functional force transfer pattern.”

How to do it:

• Stand with your feet shoulder-width apart, holding the medicine ball in both hands with your knees slightly bent.
• Pivot your feet and rotate your torso to start with the ball on the outside of one hip.
• Drive through your feet and rotate your torso to raise the ball diagonally across to your opposite shoulder.
• Reverse the movements back to the starting position with control.
• Complete all the repetitions on one side, then repeat on the other side.

Form tips: Keep your arms straight and eyes on the ball. Pivot your back foot to protect your knee.

3. Medicine ball overhead slam

Sets: 4 Reps: 15 Rest: 60sec

“This dynamic move recruits your core through high-velocity extension and compression,” says Bandelier.

“Slams train both deep stabilizers and superficial ab muscles under power, improving strength and rate of force development more than slow, traditional crunches.”

How to do it:

• Stand with your feet hip-width apart, holding the medicine ball in front of your chest in both hands.
• Inhale as you press the ball overhead, fully extending your hips and rising onto your toes.
• Exhale as you forcefully throw the ball straight down.
• Catch the ball if it bounces or squat to pick it up to repeat, maintaining a flat back.

4. Unstable medicine ball plank

Sets: 3 Hold: 30-60sec Rest: 60sec

“Adding instability forces your nervous system to recruit deep core stabilizers [including transverse abdominis and serratus anterior] to resist collapse or rotation. This improves core endurance and shoulder stability.”

How to do it:

• Place the medicine ball on the floor and press both hands onto the ball, directly under your chest.
• Step your feet back and hold your body in a straight line from head to heels. The further apart your feet are, the easier it will be to keep your balance.
• Push your hands into the ball, squeezing your shoulder blades together. Engage glutes and quads for stability.

Form tips: Do not let your hips sag or lift.

How often do you think about how your body is moving when you perform a task?

For instance, when you pick something heavy off the floor, are you aware of whether you’re lifting with your legs or your back?

Checking in with how you move—your movement quality—is more than just a mindfulness exercise. It’s a crucial way to avoid injury.

And according to Liam Hogan, performance coach and head of fitness at Veyr.fit, the best way to improve your everyday movement quality is by practicing in the gym.

“We push, pull, squat, lunge, bend and resist rotation in everyday life, so an effective training session should reflect those demands,” he says.

Hogan says he likes using exercise bands to work on his clients' movement quality, as the constant tension improves their bodily awareness.

“Bands often require you to anchor into either the floor or your own body, creating direct tactile feedback that encourages proper positioning and technique,” he adds.

Here are five moves you can do at home with a long-loop resistance band.

1. Banded push-up

Sets: 3-5 Reps: 10 Rest: 20-30sec

Targets: Chest, shoulders, triceps and core

“Adding a resistance band to your push-up increases the load as you press away from the floor, challenging your chest, shoulders and triceps while requiring the core to maintain stability.”

How to do it:

• Place the resistance band across your upper back and secure the ends under your hands.
• Start in a high-plank position with your hands on the floor, slightly wider than shoulder-width apart, legs straight and toes on the floor.
• Lower your chest toward the floor.
• Press your hands into the floor until your arms are fully extended.

Make it easier: Perform the movement on your knees.

2. Banded squat

Sets: 3-5 Reps: 10 Rest: 20-30sec

Targets: Quadriceps, glutes, hamstrings and core

“The squat is a foundational lower-body movement that develops strength, mobility and coordination,” says Hogan.

“It mirrors everyday activities such as sitting down and standing up, making it one of the most functional exercises you can perform.”

“With the band under your feet, the tension naturally encourages you to plant your feet firmly, helping to create a strong and stable base for the squat.”

How to do it:

• Stand on the resistance band with your feet shoulder-width apart and loop the band over your shoulders.
• Sit your hips back and bend at your knees to lower your glutes toward the floor, keeping your back upright.
• Push through your heels to return to standing.

Form tip: Keep your chest lifted and core engaged throughout.

3. Banded bent-over row

Sets: 3-5 Reps: 10 Rest: 20-30sec

Targets: Upper back, lats, rear deltoids and biceps

“Strong pulling muscles are essential for posture, shoulder health and overall upper-body strength,” says Hogan.

“The bent-over row effectively targets the muscles of the upper and mid-back while balancing the pushing work performed during the push-up [earlier in the workout].”

How to do it:

• Stand on the resistance band with both feet.
• Hold the ends of the band in each hand, a little wider than shoulder-width apart.
• Hinge forward from your hips to lower your torso to a 45° angle.
• Pull the band toward your ribs by driving your elbows back.
• Squeeze your shoulder blades together, then slowly return to the starting position.

Form tip: Maintain a neutral spine and engaged core.

4. Banded Bulgarian split squat

Sets: 2-4 Reps: 10 per leg Rest: 20-30sec between sets

Targets: Quadriceps, glutes, hamstrings and core

“Single-leg exercises are excellent for developing lower-body strength, balance and stability.

“The Bulgarian split squat challenges each leg individually, helping identify and correct muscular imbalances while improving functional movement.”

How to do it:

• Stand with a bench or sturdy chair behind you.
• Place your left foot behind you on the bench and stand on the resistance band with your right foot.
• Loop the other end of the band over your shoulders and stand.
• Bend your right knee to lower your left knee toward the floor.
• When your right thigh is parallel with the floor, drive through your right foot to return to standing.
• Complete all repetitions on one leg, then switch sides.

5. Pallof press

Sets: 3-5 Reps: 10 per side Rest: 20-30sec

Targets: Core, obliques, shoulders and trunk stabilizers

Hogan says one of the core's most important tasks is resisting movement, not just creating it.

“The Pallof press trains anti-rotational [core] strength, teaching your body to remain stable against external forces and improving overall trunk control.”

How to do it:

• Secure the resistance band to a sturdy object at chest height to your side and step away from the anchor point so the band is taught.
• Stand side-on to the anchor point, holding the band at your chest with both hands.
• Push against the band to extend your arms straight out in front of you. Engage your core to resist rotating toward the anchor point.
• Pause, then return to the starting position.
• Complete all repetitions on one side, then switch sides.

You’ve probably heard about the importance of core strength. The muscles in your midsection play a role in nearly every movement you do and support your spine.

What you might not know is that the core can be divided into superficial muscles near the surface and deep-lying muscles that you can’t see.

These muscles work together a lot of the time. But while your superficial muscles do the bulk of the work to move your torso, your deep-lying muscles are primarily responsible for things like spinal stability, organ support and breathing.

Classic core moves like sit-ups and bicycle crunches will target superficial movers, but you'll need a different set of exercises to target those all-important deep-core muscles.

Stephanie Schappert, a member of the ClassPass Wellness Council and an ACE-certified personal trainer, recommends these three equipment-free options.

1. Dead bug

Sets: 2-3 Reps: 8-12 Rest: 30-60sec

How to do it

• Lie on your back with your arms and legs extended upward and knees bent at a 90° angle.
• Engage your core and press your lower back down.
• Inhale and slowly lower your right arm and left leg until they are hovering above the floor.
• Exhale and return to the starting position, then switch sides.
• Alternate sides, moving slowly and keeping your back flat.

Targets: Rectus abdominis, transverse abdominis, obliques

Find dead bugs too hard? Try doing these easier dead bug variations instead.

2. Bird dog

Sets: 2-3 Reps: 8-12 Rest: 30-60sec

How to do it

• Come to your hands and knees, with your hands under your shoulders and your knees under your hips.
• Engage your core by drawing your belly button toward your spine. Keep your back flat.
• Extend your right arm forward and left leg back so both are parallel to the floor.
• Pause briefly then return to the starting position.
• Switch sides and repeat.

Targets: Core muscles (transverse abdominis and obliques), lower back muscles, glutes, shoulders and hip stabilizers

3. Plank up down

Sets: 2-4 Hold: 20-60sec Rest: 30-60sec

How to do it:

• Come to a push-up position, with hands on the floor, legs straight and feet hip-width apart.
• Engage your core and squeeze your glutes.
• Lower one forearm to the floor, then the other, so you're in a forearm plank.
• Push back up into a high plank position.
• Repeat for 20-60 seconds, cycling between high plank and forearm plank.

Targets: Core, shoulders, chest, lower back

Living a long, healthy life is all about having the freedom to move your body the way you want to, whether that's walking to the grocery store unaided or completing triathlons.

“The goal should be to move our bodies with autonomy,” says Seung Sun No, a NASM-certified personal trainer and the director of personal training at Retro Fitness in Fort Lee, New Jersey.

He assigns the following five movements to all his clients to keep them moving well.

“Not only are they great for building muscle in general, but they also imitate real-life movements to prepare us for practical functionality,” he says.

When the goal is longevity and maintaining functional mobility, No recommends doing a high number of repetitions of each exercise with a lighter weight, working through the full range of motion.

“The purpose is to keep performing the movements with control and intent in order to stay free and mobile,” he explains.

Pick a lighter weight to start, then progress to a heavier load once you’re confident in the movement.

The exercises

1. Squat
2. Deadlift
3. Farmer’s carry
4. Push-up
5. Lat pull-down

1. Squat

How to do it:

Sets: 3 Reps: 15 Rest: 90sec

• Stand with your feet shoulder-width apart and your toes pointing slightly outward.
• Engage your core, bend your knees and push your hips back to lower into a squat.
• Pause when you reach the lowest comfortable position, then reverse the movement to stand.

“The squat mimics the basic human ability of sitting and standing,” says No.

“If you plan on [getting out of] a car or sitting on a toilet without assistance, then this is the type of movement you want to do.

“It primarily targets the quads and the glutes, but it also incorporates your core and even your upper back.”

2. Deadlift

How to do it:

Sets: 3 Reps: 15 Rest: 2min

• Stand in front of a weight with feet hip-width apart.
• Relax your knees and brace your core.
• Push your hips back and bend your knees to grasp the weight’s handle with both hands.
• Inhale, push through your feet and thrust your hips forward to stand, keeping the weight close to your body.
• Reverse the movement to lower the weight back to the floor.

“If the squat teaches our bodies how to sit and stand freely, then the deadlift teaches us another basic function—bending and picking things up,” says No.

“The deadlift targets many different muscles; there’s a reason why it’s commonly referred to as the king of exercise.

“Not only does it target your glutes, your core and even your quads, but it also incorporates your traps, lats, shoulders and even your forearms.”

Form tip: Focus on using your legs and hips to lift the weight, rather than your back.

3. Farmer’s carry

How to do it:

Sets: 4 Time: 30sec Rest: 90sec

• Stand holding weights by your sides.
• Brace your core and walk in a straight line for 30sec.
• Set your weights down in between sets.

No says this exercise forces you to engage your core. If you don’t, then the weights will pull you off-center and you won’t be able to walk in a straight line.

“This teaches us how to stay tight and protect our lower back, while still moving our limbs,” he says.

4. Push-up

How to do it:

Sets: 3 Reps: 20 Rest: 2min

• Start on your hands and knees, with your hands placed slightly wider than your shoulders.
• Extend your legs behind you.
• Brace your core and squeeze your glutes.
• Bend your elbows and lower your chest as far as comfortable.
• Push through your hands to raise your chest to the starting position.

No says your shoulders can weaken and stiffen with age, but push-ups keep them strong and mobile.

He explains that when done with correct form, push-ups should challenge almost every muscle in your upper body.

“A standard push-up primarily targets your chest, triceps and shoulders.

“If you tighten your core and control the movement on the way down, you’ll notice your core and back muscles getting a workout as well,” he says.

Form tips: Your forearms should be at a 45° angle to your torso, so your upper body looks like an arrow from above—not a T shape.

Modification: If standard push-ups are too difficult, drop to your knees or put your hands on an elevated surface, like a bench. If that’s too challenging, do standing push-ups against a wall.

5. Lat pull-down

How to do it:

Sets: 3 Reps: 15 Rest: 2min

• Adjust the machine's thigh pad so your legs will fit snugly underneath when sitting.
• While standing, grasp the bar just wider than shoulder-width apart with an overhand grip.
• Lower into the seat, keeping your arms straight.
• Straighten your back and pull your shoulders back.
• Pull your elbows toward your ribcage until the bar reaches your upper chest or collarbone.
• Squeeze your back muscles at the bottom of the movement, then slowly straighten your elbows to raise the bar.

This is the only exercise that can’t be done at home, as you will need a pull-down machine.

“This machine can be found in virtually every gym in the world and is great for safely training the lats, the traps and even your biceps,” he says.

No explains that this exercise helps you maintain your ability to raise your hands overhead.

While other moves (like the overhead shoulder press) also mimic overhead movements, No prefers this exercise for keeping your shoulders fit and healthy, as it works your large upper-back muscles.

“The muscles involved with stabilizing our shoulders and scapulae are actually upper-back muscles, especially our lats,” he explains.

Form tip: If you need assistance setting yourself up on this machine, ask a member of staff at the gym to help.

There's more to working out than building muscle and improving your cardiovascular fitness. As you get older, it's important to think about how your training can support the way you move in everyday life.

That's why stability work is so important. Balance can become an increasing concern as you age, as can joint issues. Stability exercises can help you feel steadier on your feet and reduce your risk of injury by strengthening the smaller muscles around the joints, providing them with more support.

According to physiologist Dr Alyssa Olenick, stability work is particularly important for women once they reach midlife. "The drop in estrogen that occurs during and after menopause has a major impact on muscle and bone health," says Olenick.

"Estrogen helps your body build and maintain muscle and bone, as well as recover from workouts," she says, adding: "Aging is directly associated with declines in muscle strength, power, and mass, which may be further impacted by estrogen loss."

"Strength training helps you stay strong, capable, and resilient enough to do the things you want to do," Olenick explains.

As part of ALO Wellness Club's new female-focused workouts, Olenick has created a series of workouts alongside trainer Jade Smith for women at different stages in their lives.

Below, they've shared a short dumbbell workout for women in their 50s designed to improve strength and stability. If you’d like more of the same, explore ALO Wellness Club's Balanced program for the over-50s.

How to do the ALO Wellness Club stability workout for women over 50

You'll need two sets of dumbbells for this workout between 8-20lb. Choose one lighter weight and a heavier option—both should feel challenging for whatever move you’re doing and if you repeat this workout, make sure to increase the weights you’re lifting as you get stronger to ensure you’re still challenging your muscles.

You might also want an exercise mat, because a lot of the moves are done from a lying position.

Warm-up

1. Jumping jack

Time: 30sec

• Stand with your feet together and arms by your sides.
• Jump and simultaneously raise your arms out to the sides and overhead, and move your feet out to the sides, so you land with your feet wider than hip-width apart.
• Keep a soft bend in your elbows and land lightly on your toes.
• Jump and return to the starting position.
• Continue for time, keeping a steady rhythm.

2. Lateral hop

Time: 30sec

• Stand with your feet hip-width apart. Push off your right foot to jump to the left, landing on your left foot and keeping your right foot just off the floor.
• Push your left foot to jump to the right, landing on your right foot and keeping your left foot just off the floor.
• Continue for time, keeping a steady rhythm.

3. Twist hop

Time: 30sec

• Stand with your feet hip-width apart and your elbows bent.
• Jump and simultaneously rotate your lower body to the left side and your upper body to the right side.
• Jump and reverse the movements.
• Continue for time, keeping a steady rhythm.

Strength circuit

Do two rounds of the following.

1. Reverse lunge with knee drive

Time: 30sec Rest: 30sec

• Hold dumbbells by your sides.
• Step your right foot back and bend both knees to lower until both knees are bent to 90°.
• Push through your left foot to extend your legs and stand, and bring your right knee in front of you to hip height. Move slowly and prioritize form over speed.
• Continue, using the same side for the first round, then switch to the left side for the second circuit.

2. Romanian deadlift

Time: 30sec Rest: 30sec

• Stand with your feet hip-width apart and a slight bend in your knees, holding dumbbells in front of your thighs with your palms facing you.
• Hinge forward from your hips and push your hips back to lower the weights, keeping a flat back and the weights close to your legs throughout.
• When you feel a slight stretch in your hamstrings, drive your hips forward to stand upright.

3. Chest press

Time: 30sec Rest: 30sec

• Lie on your back with your knees bent and feet flat on the floor, holding dumbbells above your chest with your arms extended and palms facing your feet.
• Bend your elbows and lower your arms to bring the weights slowly to either side of your chest.
• Press back up with power, but control too, keeping a slight bend in your elbows at the top.

4. Dead bug

Time: 30sec Rest: 30sec

• Lie on your back and lift your knees so they’re directly above your hips and bent to 90°.
• Extend both arms straight up.
• Gently press your lower back into the floor and engage your core—this is your starting position.
• Slowly lower your right arm behind you and lower and extend your left leg in front of you, keeping your lower back pressed into the floor.
• Return to the starting position and repeat on the other side.
• Continue alternating sides, breathing steadily and focusing on stabilizing through your core.

Cool-down

1. Knees to chest

Time: 20-30sec

• Lie on your back and hug both knees into your chest.
• Rock gently from side to side to release tension in your lower back.

2. Standing forward fold

Time: 20-30sec

• Slowly stand up from the mat.
• Hinge forward from your hips, and hold your right elbow in your left hand and vice versa.
• Let your head hang and sway gently from side to side.

3. Slow roll-up

Time: 20-30sec

• From the standing forward fold, bend your knees slightly and slowly stand upright, rolling up through your spine.
• Once standing, swing your arms out to the sides and take a deep breath to finish.

If you are 40 or over and find yourself feeling achy more often, you’re probably not imagining it.

In midlife, your muscles, bones and tendons naturally start to change, explains Jill Jones, an ISSA-certified personal trainer, owner of Newark’s Colosseum Gym and co-founder of FitQuo.

This can make us more vulnerable to injuries and strains.

“Here's the thing nobody tells you about turning 40—your body doesn't betray you overnight. It's not one bad step off a curb that does you in. It's years of skipped warm-ups, ignored stiffness and treating your body like it's still 25,” says Jones.

Most people can get rid of their aches and pains with the right approach.

“It's just a different job now and once you know the job, you can absolutely stay strong, active, and injury-free for the long haul.”

Along with Jones, I spoke to Andrew Gorecki, doctor of physical therapy and author, about the best habits to adopt in your 40s and how they improve your longevity.

1. Wake up your tendons

Tendons naturally become less elastic with age, and take longer to adapt to exercise, increasing the risk of stiffness and injury.

But using isometric exercises—where you hold a position under load without moving—can act as a gentle wake-up call for aging tendons, says Gorecki.

“Holding a position—such as a wall sit, calf raise or split squat—under tension helps gently activate the muscles while gradually loading the tendon without the higher impact of dynamic movements,” he says.

“This not only encourages tendons to stay strong by stimulating collagen production and remodelling, but can also temporarily reduce tendon pain, making them an excellent way to prepare your body before strength training or more demanding exercise.

“That's why isometric exercises have become a common first-line intervention for painful tendons.”

Gorecki recommends doing this isometric exercise below.

Calf raise

Sets: 4-5 Hold: 30-45sec Rest: 1min

• Stand on the balls of your feet on a step, heels hanging off the edge.
• Hold something sturdy for balance if needed.
• Raise your heels as high as you can, balancing on the balls of your feet.
• Hold for 30-45 seconds, squeezing your calves.
• Slowly lower. Avoid going too low if your Achilles is sensitive.

Make it harder: Progress to single-leg holds once this feels easy.

2. Build your balance before you need it

Balance training is overlooked as an injury prevention tool, says Gorecki.

“Most people think of balance as fall prevention, which it is, but there's a bigger picture. Every step you take, every reach, every catch, is a small balance challenge.

“When the balance system weakens, the body compensates by moving more cautiously and loading joints unevenly, which creates the small overuse patterns that become injuries for an older population.”

Gorecki adds: “Balance is also a neurological skill more than a muscular one. The nervous system needs practice sending small corrections to small muscles. When you stop practicing, you lose the skill fast.”

He recommends doing this simple balance exercise daily, which also trains your foot to move in different planes of motion.

Three-way single-leg reach

Reps: 5 each direction

• Stand on one leg. You can place your fingers on a sturdy surface for support if needed.
• Extend your raised foot to touch your toes on the floor in front, then return to center.
• Repeat to the side, then behind you.
• Do five reaches in each direction, then switch legs.

Gorecki says this exercise “builds real-world balance. Training the body to control single-leg balance while the other leg moves in multiple directions mimics real life”.

3. Use movement snacks to combat stiffness

Gorecki says the body adapts to what you do the most, so if you spend eight hours a day sitting that’s what it will get used to.

Breaking up sitting with bite-sized moments of movement—what he calls movement snacks—helps to change that.

“Just two to five minutes of intentional movement, done three to eight times a day, can help keep your joints lubricated and your connective tissues elastic.”

“This is one of the highest leverage interventions for people over 40 because it addresses the accumulated stiffness that makes injuries more likely,” he says.

He recommends weaving this movement snack into your day:

Standing thoracic rotation

Reps: 10 each side

• Stand with your feet shoulder-width apart, arms crossed over your chest and your hands on opposite shoulders.
• Slowly rotate your upper body to the right as far as comfortable.
• Hold for a few seconds, return to center then rotate to your left.

Try doing this every 45-60 minutes of sitting, he says.

“The mid-back stiffens with sitting more than almost any other region of the body. This snack keeps it mobile enough that the low back and neck don't have to compensate.”

4. Take a recovery walk

Everyone should have rest days, but they become even more important as you get older.

“At 40 and beyond, recovery just takes longer than it used to. That's biology—we can't argue with it. But we can take proactive steps to getting our bodies closer to their optimal state,” says Jones.

She recommends taking recovery walks on rest days.

“A slow, easy walk the day after a hard workout isn’t wasting a day”, says Jones.

“It’s helping promote recovery by increasing blood flow and reducing stiffness without adding more stress. I build these into every client’s week, no exceptions.”

5. Progress gradually—even if you’re already fit

Once you hit 40 and over, strength training should be a non-negotiable.

It helps preserve and maintain muscle mass and bone density, supports healthy joints and metabolism and builds the strength and stability needed to stay active and reduce injury risk.

But before you increase the weight, add more reps or make exercises more challenging, it’s important to know if your body is ready.

Gorecki recommends using four simple checkpoints before progressing your workouts.

“The first signal I look for is whether the current load feels controlled through the whole range of motion,” he says.

“For example, if you're squatting, you should feel stable whether you're lowering [the weight] a few inches or performing a full squat.”

The second signal that you're ready to move up a weight, according to Gorecki, is if you can perform an exercise both slowly and quickly without losing form.

The third checkpoint is how sore you are after upping the load.

“Some muscle soreness for 24 to 48 hours is normal, but if it lasts longer, it may be a sign you've progressed too quickly,” says Gorecki.

Finally, he says if you’ve been at your current level for at least two to three weeks, it might be time to change things up.

“Consistency at any level is what actually builds tissue capacity. Rushing progression is one of the leading causes of overuse injuries in this population,” he says.

Gorecki adds: “None of these tips require expensive equipment or long workouts. They require paying attention to the small habits every day.

“The people who stay active into their 70s and 80s aren't the ones who trained hardest at 40. They're the ones who built the daily practice.”

A few of the regulars in my core strength training class are in their 70s.

They're fit and active, but don’t feel comfortable doing the floor-based core work.

So I’ve created a series of standing core exercises as accessible alternatives.

These moves will challenge your abs, obliques and deep core muscles while also improving balance, coordination and stability—all without having to get down and up from the floor.

You can do this four-move sequence on its own or add the exercises into your regular workout.

How to do the workout

1. Single-leg halo
2. Squat to opposite toe touch
3. Standing side crunch
4. Overhead march

Perform each move for 40 seconds (or 20 seconds on each side if it's a single-side exercise), then take a 20-second rest. Complete one round.

1. Single-leg halo

Time: 40sec each side Rest: 20sec

• Stand with your feet hip-width apart, holding a weight in front of your abdomen.
• Raise one foot to balance on the other, keeping a soft bend in your standing knee.
• Slowly circle the weight around your hips or waist, passing it from one hand to the other with control.
• Avoid leaning or twisting and keep your hips facing forward.

Make it easier: Perform the exercise standing on both feet if balancing on one leg is too challenging.

2. Squat to opposite toe touch

Time: 40sec Rest: 20sec

• Stand with feet shoulder-width apart, toes pointing out slightly.
• Bend your knees and lower your hips until your thighs are parallel to the floor.
• As you push through your heels to stand, extend your left leg and touch your toes with your right hand.
• Lower back into a squat and repeat on the other side.

Make it easier: Make it easier to touch your toes by keeping a slight bend in your knee as you raise your leg.

3. Standing side crunch

Time: 40sec each side Rest: 20sec

• Stand with feet hip-width apart with hands behind your head and elbows wide.
• Raise your right knee to the side and bend your torso so that your right elbow comes toward it.
• Repeat for 20sec then switch sides.

Trainer tip: Think about bringing your rib cage toward your hip rather than just lifting your knee.

4. Overhead march

Time: 40sec Rest: 20sec

• Stand with feet hip-width apart and a weight in both hands overhead, arms extended straight.
• Engage your core and raise your right knee to hip height.
• Lower and repeat on the other side.
• Continue alternating legs in a slow, controlled way.

Squats are one of my favorite exercises.

They’re functional, work a variety of important muscle groups at the same time, and are easy to modify or progress to match my fitness level.

Although I’ve been doing squats for decades, after my son was born I started to notice some issues with my form.

My range of motion was limited, my knees were caving inward, and the last few reps of each set started to feel shaky.

When my usual tricks of hip stretching and leg swings didn’t work, I tried a strategy that I’ve used with countless personal training clients: incorporating ankle wall mobilizations into my warm-ups.

After just a few weeks of daily ankle wall mobilizations, my squats were back to feeling comfortable. I was even able to use heavier weights for a few sets.

Why ankle mobilizations improve

“During a squat, your knee needs to move forward over your foot while your heel stays on the ground,” says Dr Camryn Gessner PT, DPT, AIB-VR/CON, a physical therapist with Spear Physical Therapy.

“If ankle mobility is limited, people often compensate by lifting their heels, leaning forward, or allowing their knees to cave inward.

“Ankle wall mobilizations improve ankle dorsiflexion by restoring normal ankle movement.

“Improving ankle mobility can help you squat deeper with better form, keep your heels down, and move more efficiently—resulting in a stronger and more stable squat.”

Ankle mobility is not only crucial for good squats, but also for daily activities like walking, climbing stairs, or getting up from a seated position. Almost everyone can benefit from adding ankle wall mobilizations into their routine.

How to do ankle wall mobilizations

Before attempting any new exercise, speak with your doctor or physical therapist. “I would avoid or modify this exercise for anyone with an acute ankle injury, a recent fracture, post-operative restrictions, or another condition where the tissues are still healing or inflamed,” cautions Gessner.

Beginners should consider working with a certified personal trainer or physical therapist to learn proper exercise form. A trainer or therapist can also provide proper modifications and suggest additional exercises to improve mobility and strength.

You will need a section of bare wall and a yoga mat for this exercise.

Start by doing three sets of 10 reps, three to four times per week. As your mobility improves, you can do this exercise five to seven times a week, or as part of your workout warm-ups.

Form guide

• Stand about three inches away from a wall.
• Step your right foot behind you and place your hands on the wall.
• Keeping your left foot flat on the floor, shift your weight forward and try to touch your left knee to the wall.
• Once you’ve reached the end of your range, hold for five seconds.
• Return to the starting position.
• Do all your reps on your left leg, then repeat with the other leg.

Tips: Gessner says to ensure that you’re driving the knee over your second toe without letting your foot collapse inward.

“The movement should come from your ankle, not your foot,” she says. “You should feel a gentle stretch or mild stiffness, but never pain.

“Perform slow, controlled repetitions. This helps improve true ankle mobility instead of letting other parts of your body compensate for a stiff ankle.”

Just because resistance bands cost less than free weights, that doesn’t mean bands are the poor man’s dumbbells.

“Resistance bands are easily one of the most versatile tools in the gym,” says Nick Streby, a NASM-certified personal trainer and instructor at Sundrop Pilates in Denver, CO.

He enjoys working with them because the elastic resistance means there are no dead zones during a movement. “Your muscles stay under constant tension through the entire exercise,” he says.

This also makes it easier to train on different planes of movement.

“Free weights limit you to up-and-down movements because gravity only pulls vertically,” explains Streby.

“Bands allow you to defy gravity by anchoring them to pull horizontally, diagonally, or rotationally, making them unmatched for training core power, hip stability, and functional, real-world movement patterns.”

Finally, Streby explains that with bands you don’t have some of the downsides of lifting heavy weights.

“Bands don't require momentum, which makes them incredibly gentle on your joints and connective tissues while still highly activating the target muscles,” he says.

He shared his top three resistance band exercises with Fit&Well.

You will need a long-loop band and a short-loop band for these movements.

1. Band-assisted chin-up

“This is a variation of the traditional chin-up that uses a long-loop resistance band anchored to the bar,” says Streby.

“By stepping into the bottom of the band, a portion of the client’s body weight is offset, reducing the resistance at the bottom of the movement. This makes the vertical pull highly accessible, scalable, and achievable for all bodies,” he adds.

“This is one of my favorites because an unassisted chin is unachievable for most clients, especially beginners. The band makes it doable.”

How to do it

Sets: 4 Reps: 4-8 Rest: 30-60sec

• Attach a long loop resistance band to a pull-up bar (here’s a YouTube video demo).
• Grasp the bar with your palms facing you and place one foot (or both feet for extra support) on the band.
• Set your shoulders back and down and brace your core.
• Use your arms to pull your body up, aiming to bring your collarbones level with the bar. Squeeze your shoulders together at the top of the movement.
• Lower slowly with control.

2. Banded Y-raise

“This is a targeted shoulder and upper-back exercise designed to strengthen the lower traps and improve scapular stability,” says Streby.

“These are one of my favorites because they’re incredibly kind to the joints.

“I like to use this with clients with shoulder or rotator cuff injuries. It feels much safer and better controlled, whereas weights can feel unstable and somewhat straining.”

How to do it

Sets: 4 Reps: 10-12 Rest: 30-60sec

• Place a long loop band under both your feet and bend your knees slightly.
• Twist it once so the band crosses over itself in the middle, and hold the other end of the band with your hands shoulder-width apart.
• Lift your arms in front of you to shoulder height—this is your starting point.
• Lift your arms up and out to the sides, finishing with your arms in a Y shape.
• Pause briefly at the top of the movement, then slowly lower your arms. Resist the tension on the way down and maintain a controlled descent.

Form tip: Ensure you keep your shoulders down and away from your ears to isolate your upper back.

3. Banded donkey kick

“As a Pilates and sculpt instructor, this is one of my favorite exercises to do during class,” says Streby.

He explains that the most efficient way to do this exercise is to stack different variations back-to-back.

“Start with full-range lifts, then tiny pulses and finish with a static hold until the working muscle is completely fatigued.

“I love these because your stationary side has to work overtime to keep you balanced.”

“You will feel a deep muscular burn in both glutes simultaneously. It is an incredibly efficient way to build lower-body strength and hip stability using only your body weight and a mini band.”

How to do it

Sets: 2 Time: 45sec Pulse: 15sec Hold: 15sec each side

• Get on your hands and knees with your shoulders over your wrists and your hips over your knees. Loop a short-loop resistance band around your lower thighs, anchoring it under your right knee.
• Flex your left foot and squeeze your glutes, as you lift your left leg behind you to hip height, working against the resistance of the band.
• Lower with control.
• Do the full movement for 45 seconds, then pulse at the top of the movement for 15 seconds, lifting and lowering your leg a few inches, then hold in the top position for a further 15 seconds.
• Repeat on the other side.

Shop resistance bands

You might have noticed a rack of weighted balls languishing in the corner of the gym, gathering dust while people work out with dumbbells and kettlebells instead.

They’re called medicine balls and personally, I think they’re an underrated tool. I’ve been using them for a while, and they offer a challenge that other weights don’t.

Karly Mendez, a human performance specialist, sports biomechanist and exercise physiologist at Houston’s largest healthcare system, Memorial Hermann, is a fan of the medicine ball too.

“Medicine balls are versatile because you can use them to train strength, power, coordination and stability with one piece of equipment,” she says.

“Kettlebells or dumbbells are great, however, a medicine ball can help improve your balance and encourage you to move through multiple planes of motion to make sure you maintain control throughout the exercise.”

I find the medicine ball especially useful for upper-body work. Keeping the ball under control when lifting challenges your grip strength in a different way, the ball can also help provide an extra challenge for balance with floor-based exercises.

Mendez agrees: “You don't have an easy grip (like on a dumbbell), so you have to squeeze the medicine ball, activating your full body.”

As few of the heavy things in life have convenient handles, medicine balls provide a functional upper-body challenge that is more akin to those you will face in everyday life.

“Therefore, this improves strength along with functional movement patterns,” says Mendez.

Want to give it a try? Mendez has built the below three-move upper-body workout using just a medicine ball.

1. Close-grip medicine ball push-up

“This exercise targets the chest, shoulders and arms—increasing strength and power,” says Mendez.

“Performing your exercise on something unstable like a ball helps activate and strengthen the core.”

Use a softer ball with a grippy rubber coating to avoid slipping and drop to your knees if you feel as though the ball might roll away.

How to do it:

Sets: 3-4 Reps: 10-15

• Place your medicine ball on the floor. Get into a high plank position by placing both hands close together on the ball and then extending your legs behind you in a straight line.
• Bend your elbows to lower your chest to the ball.
• Pause at the bottom of the movement, then push yourself back to the starting position.

Form tips:

• Keep your body in a straight line and engage your core to prevent your hips from sagging
• Keep your elbows against your ribcage throughout the movement.

Modification: "Modifying to a kneeling position is a good way to regress," says Mendez. "Lowering the knees reduces the amount of body weight being lifted, allowing beginners to focus on managing the balance on the ball."

2. Medicine ball biceps curl

“This exercise targets the biceps brachii, anterior deltoids and core muscles. It helps to build arm strength while also improving core stability,” explains Mendez.

How to do it:

Sets: 3-4 Reps: 10-15

• Stand with your feet shoulder-width apart and engage your core.
• Hold the medicine ball in front of your thighs with your arms extended and your palms facing.
• Bend your elbows, keeping your upper arms pressed against your torso, to lift the medicine ball to your chest.
• Slowly reverse the movement back to the starting position.

Form tip: Don’t use momentum to swing the ball to your chest. Perform the movement slowly and with control.

3. Medicine ball triceps extension

“This exercise targets the triceps brachii. It helps to build upper-body strength and enhances core strength and stability,” says Mendez.

How to do it:

Sets: 3-4 Reps: 10-15

• Stand with your feet hip-width apart holding a medicine ball in both hands.
• Lift the ball overhead, with your arms extended.
• Bend your elbows to lower the ball behind your head, keeping your upper arms close to your ears.
• Extend your arms to lift the ball back overhead.

Form tip: Make sure to keep your arms still and tuck your elbows next to your ears throughout the whole movement.

I’ve been slowly reintroducing strength training exercises into my routine after an extended break and included hip thrusts, an old favorite.

I used to be able to shift some significant weight doing this move, but since returning to it I’ve noticed my lower back feeling sore afterwards.

I asked Dr Christynne Helfrich, a doctor of physical therapy at Hinge Health, why this might be happening.

“When glute exercises trigger lower-back pain, it’s usually because the body is relying on the wrong muscles to do the work. Your glutes play a crucial role in stabilizing your pelvis and supporting your lower back,” she explains.

“But if they’re not properly activated, or if the movement is asking more of your body than it’s prepared for, your lower-back muscles may step in to compensate.”

Helfrich suggested using a mirror to check my form and I noticed that I was shifting the load higher by arching my lower back.

I assumed Helfrich would recommend I drop hip thrusts from my routine altogether, but instead, she suggests regressing it to see if that helps.

“Gentle movement is one of the best treatments for low-back pain,” she says.

“Scale the exercise back by reducing the weight, decreasing the range of motion, or slowing the movement down to focus on good control.”

Five glute exercises to build stability and control

Alongside that advice, Helfrich recommended the following five exercises to me.

“The goal is to improve how your hips, core, and lower back work together so that everyday movements and workouts become more comfortable and efficient,” says Helfrich.

“These exercises are low-impact, functional, and emphasize control over intensity.”

1. Sit-to-stand
2. Glute bridge
3. Hip hinge
4. Clamshell
5. Lateral leg lift

1. Sit-to-stand

“This is one of my favorite functional exercises because it mimics an everyday movement while strengthening the glutes and legs,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 8-12

• Sit in a sturdy chair with your feet hip-width apart, flat on the floor.
• Lean slightly forward and press through your heels to stand.
• Push your hips back and bend your knees to slowly lower yourself back to the chair with control.

2. Glute bridge

“Bridges are one of the most effective ways to activate the gluteus maximus while minimizing stress on the lower back,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 10

• Lie on your back with your knees bent and your feet flat on the floor.
• Press through your heels to raise your hips, until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes at the top of the move, holding for five seconds.
• Lower slowly with control.

3. Hip hinge

“This teaches one of the most important movement patterns for lifting and bending safely,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 8-10

• Stand with your feet hip-width apart and a slight bend in your knees.
• Push your hips back and lower your torso, while maintaining a neutral spine—you should end up looking at the floor, feeling a stretch in the backs of your thighs.
• Reverse the movement to stand upright.

4. Clamshell

“This exercise strengthens the gluteus medius, an important hip stabilizer that supports the pelvis and lower back,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 10 each side

• Lie on your side with your legs and feet stacked and your knees bent.
• Raise your top knee, rotating from your hip but keeping your hips stable and avoiding tilting back.
• Lower slowly.
• Do all the reps on one side, then switch sides.

5. Lateral leg lift

“This movement strengthens the hip muscles that help stabilize the pelvis during walking and everyday activities,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 10 each side

• Stand with your feet together near a sturdy surface for balance if needed.
• Raise your left leg slowly out to the side, keeping your hips stable.
• Lower with control.
• Do all the reps on one side, then switch sides.

Training your core properly involves doing more than a few sit-ups every now and then.

According to Stevie Griffin, a trainer with the Ladder workout app, you'll see the most benefits when you train the deep core.

"The deep core muscles—your transverse abdominis, multifidus, pelvic floor, and diaphragm—are your body's built-in stabilizers, and they respond to frequency rather than heavy load," she tells Fit&Well.

"Instead of one big ab day a week, I weave core into all of my workouts, whether that's a dedicated finisher or building it right into the lifts—by cueing people to brace and stabilize as they move."

Training the deep core has more benefits than just visible abs. "It's what protects your back, makes every other lift stronger and safer, and builds the strong, stable foundation everything else is built on," says Griffin.

Here are Griffin's top three deep core moves.

1. Dead bug

Sets: 2-3 Reps: 8-10 each side

How to do it:

• Lie on your back with your arms raised vertically, your legs raised and knees bent to 90° so your calves are parallel to the floor.
• Extend and lower your left leg as you lower your right arm behind your head, until both limbs are just above the floor.
• Return to the starting position with control.
• Repeat with the opposite limbs.
• Continue, alternating sides with each rep.

"This is one of my favorite beginner core exercises because it teaches you how to brace your core while moving your arms and legs independently," Griffin says.

"I always tell people to move slowly and keep their lower back gently pressed into the floor throughout the exercise."

2. Bird dog

Sets: 2-3 Reps: 8-10 each side

How to do it:

• Get on your hands and knees with your hands under your shoulders and your knees under your hips.
• Extend and raise your left leg behind you to hip height and raise your right arm in front of you to shoulder height.
• Return to the starting position with control.
• Repeat with the opposite limbs.
• Continue, alternating sides with each rep.

"Bird dog is another staple in my programming because it challenges balance, coordination, and core stability all at once," explains Griffin.

"The goal isn't speed, it's control. I encourage people to keep their hips as level as possible and focus on quality movement over rushing through the reps."

3. Plank

Sets: 2-3 Time: 20-45sec

How to do it:

• Get on your hands and knees with your hands directly under your shoulders.
• Step your feet back so your body is in a straight line from head to heels.
• Engage your core and hold, ensuring you don’t hold your breath.

"The plank is one of my favorite exercises because it teaches you how to create full-body tension and properly brace your core," Griffin says.

"If holding a plank on your toes feels too challenging, don't be afraid to modify it by dropping to your knees or elevating your hands on a bench or countertop," she adds.

Sadly, there is no magic potion that can extend human lifespan. But when the U.K. Chief Medical Officers (CMOs) released new activity guidelines this month, they wrote that “if physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and treat.”

Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness Lagree, agrees about the power of exercise. “Regular exercise supports heart health, brain function, blood sugar control, and a healthy metabolism, all of which are linked to a longer lifespan,” she says.

“It can also reduce the risk of chronic conditions like heart disease, type 2 diabetes and osteoporosis. Staying active consistently is one of the most effective ways to maintain both quality of life and longevity.”

The CDC agrees with the U.K.’s CMOs recommendations of 150 minutes of moderate-intensity aerobic exercise each week, plus at least two strength-training sessions.

If you’re a little lost about what to do in your strength training sessions, Chakoian has shared a simple workout featuring her top three exercises to promote longevity.

“These exercises strengthen the major muscle groups that help you stay mobile, independent, and less prone to injury as you age,” she says.

“They also improve balance, posture and bone strength, which lowers the risk of falls and fractures later in life.”

Chakoian’s top three strengthening exercises for longevity

1. Squat

Sets: 3 Reps: 8-12 Rest: 60-90sec

How to do it:

• Stand with your feet about shoulder-width apart.
• Engage your core.
• Push your hips back and bend your knees, lowering until your thighs are about parallel to the floor, keeping your chest facing forward.
• Press through your heels to stand.

“Squats train one of the most important movement patterns we use every day, from sitting down to climbing stairs,” says Chakoian.

“They strengthen the glutes, quadriceps, hamstrings and core while improving balance and mobility. I like them because they give the biggest return for the time you put in.”

2. Push-up

Sets: 3 Reps: 8-15 Rest: 60sec

How to do it:

• Start in a high plank with your hands under your shoulders, arms extended and your body in a straight line from head to heels.
• Bend your elbows to lower your chest, keeping your body in a straight line.
• Press through your hands to extend your arms and return to the high plank position.

Make it easier: Perform on your knees or with your hands on a raised platform or a wall.

“Push-ups build practical upper-body strength without equipment. They target the chest, shoulders, triceps and core. I like them because they also improve stability and body control.”

3. Romanian deadlift

Sets: 3 Reps: 8-10 Rest: 90sec

How to do it:

• Stand with your feet hip-width apart, holding the weight in front of your thighs, palms facing you.
• Engage your core and move your shoulders back and down.
• Keeping your back flat throughout, hinge at your hips and push your butt back to lower the weight down your legs until you feel a stretch in your hamstrings.
• Drive your hips forward to return to standing.

Tip: Choose a weight that makes the exercise feel challenging, but allows you to complete all the reps with good form.

“Deadlifts strengthen the muscles that support posture and protect the lower back,” says Chakoian.

“They primarily work the glutes, hamstrings, lower back and core. I like them because they improve strength for lifting everyday objects safely.”

Strength training is one of the best ways to ensure you can keep moving well for longer as you get older.

Using weights can seem intimidating at first, but once you master a few fundamental movements, there’ll be no stopping you.

Stevie Griffin, a trainer at the workout app Ladder and specializes in dumbbell workouts, has a top strength exercise for total newbies.

“The goblet squat is one of my favorite exercises because I truly believe it’s one of the best movements for building a strong foundation,” Griffin explains.

“It teaches you how to squat with great form, brace your core, and build real lower body and total body strength all at once,” she tells Fit&Well.

“It’s the move I’d put in everyone’s hands on day one.”

According to the trainer, it also translates well to everyday movement.

“Whether you’re sitting down, standing up from a chair, picking something up off the floor, climbing stairs, or carrying groceries, you’re using the same movement pattern,” Griffin says.

“Building strength in these foundational movements can make everyday tasks feel easier and help support mobility and independence as we age,” she adds.

How to do the goblet squat

Sets: 1 Reps: 8-15

How to do it:

• Stand with your feet shoulder-width apart (or just wider) and your toes pointing slightly out. Keep your feet flat on the floor throughout the exercise.
• Hold one end of a dumbbell with both hands close to your chest, elbows tucked in, shoulders back and core engaged.
• Push your hips back and bend your knees to move your butt back and down, as if sitting into a chair, while keeping your chest upright.
• Press through the full surface of your heels and squeeze your glutes to push back up to standing.
• Make sure your knees don’t cave in during the movement.

Good form is essential during any type of strength training, but particularly when squatting in order to avoid injury and get the most benefits out of the movement.

Start with a light dumbbell or even a kettlebell and “focus on moving well before adding more weight,” Griffin advises.

Many of us think that getting frail later in life is an inevitable part of growing old.

This couldn’t be further from the truth.

Phil Evans has spent much of his career trying to bust this myth. He is the author of Built to Last After 50 and a chartered physiotherapist in the U.K. (Broadly equivalent to a physical therapist in the U.S.)

“One of the biggest myths I hear is that getting older means getting weaker, and while we naturally lose muscle as we age, that doesn’t mean we have to accept becoming less capable,” he says.

“Our muscles remain remarkably adaptable throughout life when we continue to challenge them.

“You don’t need a gym full of equipment or hours of exercise. A few simple movements, performed consistently, can make a huge difference.”

While the best routine for you will, of course, be individual in nature, Evans has shared three go-tos from his practice.

Three strengthening exercises for the over-50s

“These are three of the exercises I prescribe most often,” says Evans, “because they strengthen the muscles we rely on every day and are suitable for almost anyone to start at home.”

1. Sit-to-stand
2. Wall push-up
3. Step-up

“Done consistently, these three exercises can help you get stronger, move more confidently and make ordinary tasks feel that little bit easier,” says Evans.

“Strength training isn’t really about muscles: it’s about giving yourself the freedom to keep doing the things you enjoy.

“You don’t need to do everything. You just need to start somewhere, so pick one exercise, get confident with it and then build from there.”

Watch Evans coach the three exercises for the over 50s

1. Sit-to-stand

Sets: 2-3 Reps: 8-12 Rest: 60-90sec

How to do it:

• Sit toward the front of a chair with your feet about shoulder-width apart.
• Position your feet underneath your knees and cross your arms over your chest if you can.
• Lean forward until your shoulders are over your feet and push through your heels to stand.
• Squeeze your glutes at the top of the movement.
• Push your hips back and bend your knees to slowly lower yourself into the chair, staying in control throughout the movement.

Form tip: Avoid dropping back into the chair. Try to control the movement all the way down.

Modification: If needed, use your hands to help you stand. As you become stronger, gradually rely more on your legs and less on your hands. “Don’t worry if you can only manage a few repetitions to begin with,” says Evans. “Start with what feels manageable, practice it regularly and build from there.”

Why it’s good for the over 50s: “Good leg strength makes daily tasks like getting out of a chair, climbing the stairs, getting on and off the toilet, carrying shopping and staying independent much easier,” says Evans.

“Most people focus on standing up, but I actually pay just as much attention to how they sit back down. Try taking three to five seconds to lower yourself into the chair rather than simply dropping into the seat.

“That controlled lowering phase makes your muscles work harder, helping build strength while also improving balance and control.

“Small improvements soon add up, and before long, you’ll often notice that everyday tasks like getting out of a chair or climbing the stairs start feeling easier.”

2. Wall push-up

Sets: 2-3 Reps: 8-12 Rest: 60-90sec

How to do it:

• Stand facing a wall with your feet hip-width apart.
• Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
• Walk your feet backward and engage your core, making sure your body forms a straight line from your head to your heels.
• Move your shoulders back and down.
• Bend your elbows to lower your chest toward the wall over three to five seconds, lowering as far as feels comfortable.
• Push through your hands to return to the starting position.

Form tip: Keep your body in a straight line throughout the exercise and avoid letting your hips sag.

Why it’s good for the over 50s: “A simple exercise that strengthens your chest, shoulders and arms without asking you to get down onto the floor or perform a full push-up, and almost everyone can do it.”

Evans says that often people first notice their strength is getting limited when simple things start feeling harder than they used to.

“Whether it’s lifting shopping into the car, pushing yourself up from the floor or picking up and holding your grandchildren, good upper body strength makes those moments feel easier and more confident.

“Many people dismiss wall push-ups because they look too easy. The reality is that they’re one of the safest ways to build upper-body strength, especially if you’re just getting started or returning after a break.

“I encourage people to slow the lowering phase to around three to five seconds rather than rushing through each repetition. That extra control makes your muscles work harder while also improving shoulder stability and technique.

“Once you can comfortably complete your repetitions, simply move your feet a little further away from the wall to make the exercise more challenging.”

3. Step-up

Sets: 2-3 Reps: 8-12 each side Rest: 60-90sec

How to do it:

• Stand facing the bottom step of a staircase.
• Place one foot fully onto the step and push through your heel to lift yourself until your feet are level again.
• Step back down slowly, keeping the movement controlled.
• Complete all repetitions on one leg before changing sides.

Form tip: Keep your foot, knee and hip in line throughout the movement. Don’t let your working knee fall inwards.

Modification: Hold onto a handrail if you need extra support.

Why it’s good for the over 50s: “If climbing the stairs has started to feel harder than it used to, this is one of the first exercises I’d recommend,” says Evans.

“It’s also one of the best exercises for building confidence on one leg, which becomes increasingly important for balance as we get older.

He explains that step-ups mimic one of the most important movements we perform every day, making them an effective functional exercise.

“One of the biggest reasons people lose confidence as they get older is because everyday movements gradually start feeling more difficult, so they begin avoiding them,” says Evans.

“Step-ups allow you to practice one of those everyday movements in a safe and controlled way.

“I encourage people to focus on quality rather than speed. Push through the leg that’s on the step rather than pulling yourself up with the other leg, then lower yourself back down over three to five seconds.

“That controlled lowering phase makes your muscles work harder while also improving balance and confidence.”

“I like this exercise because it doesn’t just build strength. It also challenges your balance, coordination and confidence.

“The stronger and steadier you feel on one leg, the more confident you’ll often feel walking outdoors, climbing stairs and staying active.”

Recently, my physical therapist recommended glute bridge marches to strengthen my pelvic floor muscles, and while the exercise definitely helped that issue, I noticed another positive impact.

My sore knees were starting to feel better, too. They usually hurt a few miles into my regular runs and, sometimes, in everyday situations, too. It was in this latter scenario where I’d started to see a decrease in pain.

Intrigued, I reached out to Dr Andrew Gorecki, DPT, FAFS, for his thoughts on why glute bridge marches might be easing the pain.

“Glute bridge marches are one of the most useful exercises in my clinic for knee pain,” says the physical therapist, owner of Superior Physical Therapy and co-founder of MovementRx.

“But they only work when the knee pain is being driven by weak glutes. Most of the time it is.

“Glute bridge marches strengthen the glutes without putting weight on the knee. You're building the muscle that protects the knee without aggravating the knee itself.”

After speaking with Gorecki, I decided to try an experiment: I would do glute bridge marches every day for two weeks to see if I could continue lessening my knee pain.

Things to keep in mind before trying glute bridge marches

Before starting any new activity or exercise program, be sure to get clearance from your doctor. A certified personal trainer can ensure you’re performing this exercise safely and with the correct form.

Gorecki points out that glute bridge marches aren’t recommended for everyone. “If the knee pain is acute, recent, post-surgical, or coming from something other than weak glutes, this isn’t the right exercise,” he advises.

“[If you have] a meniscus tear, a fresh ACL injury, a swollen knee, or significant arthritis with effusion, skip it.

“Glute bridge marches can also flare up low back pain or SI joint problems if the technique slips,” he adds.

“The pelvis has to stay level while one leg lifts. A weak core lets the back take the load. The rule I give patients is: if it produces a mild burn in the side of the hip, you're doing it right. If it produces sharp knee pain, low back pain, or hip pinching, stop and get evaluated.”

How to do the glute bridge march

Sets: 1 Reps: 5-15 each side

You’ll just need a yoga mat for this exercise. If you’re unable to get onto the floor, lie on a bed, couch, or massage table instead.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core muscles.
• Squeeze your glutes and lift your hips off the mat.
• Lift your left foot off the floor and bring your left knee towards your chest.
• Pause briefly.
• Lower your left foot back to the mat.
• Lift your right foot off the floor and bring your right knee towards your chest.
• Pause briefly.
• Lower your right foot back to the mat.
• Continue, alternating sides with each rep.

How often I did the glute bridge march

Since I’m no stranger to glute exercises, I started off my experiment by doing glute bridge marches for 12 reps on each leg as a part of my workout warm-ups.

Once I reached the halfway point of seven days, I realized that I wasn’t getting the same fatigue in my glutes as I was on day one, so I increased my reps to 15 on each leg. That continued to be a challenge until the final day of my experiment.

If you’re a beginner and want to try glute bridge marches for yourself, I’d start with no more than 8-10 reps on each leg. Be sure to focus on proper form.

Here’s what I found after two weeks of daily glute bridge marches.

1. My knee pain diminished during runs

My first instance of IT band syndrome—a condition that causes pain on the outside of the knee—popped up during my training for a 10K race. I’ve been battling it on and off for almost 10 years.

Unfortunately, returning to running after pregnancy has also meant a return of my IT band pain.

Overtraining and improper running form are two major culprits of this type of pain, so I knew that I had to address those factors.

“When the gluteus medius is weak, the femur rotates inward,” Gorecki explains.

“The kneecap tracks poorly. It grinds against tissue it shouldn't be touching. That shows up as patellofemoral pain, IT band irritation, or a dull ache in the front of the knee that gets worse on stairs.”

I dropped my mileage and started my daily glute bridge marches. Since I only run twice a week, I wasn’t sure that I’d see any noticeable improvement until after the two-week period was up.

However, my run on day eight of the experiment felt great. I usually feel my knee pain kick in around mile four, but I was able to make it over five miles without any issues.

My second run of that week, on day 12 of my two-week experiment, was also pain-free.

2. My runs got slightly faster

With less pain and more confidence, I noticed that my runs in week two of the experiment were a little faster than usual.

It wasn’t a huge speed difference—a few seconds per mile—but it was nice to see that the daily glute work was having a positive effect on my performance.

I’ll be curious to see if my runs continue to get faster if I keep glute bridge marches in my pre-run routine.

3. My knees felt more stable when going down stairs

I’ve always had a little instability and pain when going down stairs, which can happen with a lot of knee conditions.

By the end of my two week experiment, I noticed that I wasn’t gripping the railing anymore when going down the stairs at my gym. My knees didn’t buckle or feel shaky, and I didn’t feel the familiar ache I usually get.

I remembered Gorecki’s comment on the gluteus medius impacting knee pain on stairs, and noted this new improvement as yet another positive from my daily glute bridge marches.

This was all the evidence I needed to keep single-leg glute work—whether it be marches or another glute medius-targeting exercise—in my routine.

Functional workouts have never been more popular, because people want to be able to navigate the physical demands of life with confidence.

So I was struck by this insight from Cyan Koay, personal trainer and co-founder of Strong Band.

“The best lower-body workouts don’t just build strength in a straight line, because life doesn’t happen in a straight line.”

“Squats, lunges and deadlifts have their place, but if your leg day is starting to feel stale, there are plenty of other ways to build strong, capable legs that can help you take on everything life has to throw at you,” says

Koay and partner Matt Van Mol designed a series of five banded exercises to work often-overlooked muscles, while improving your stability, mobility and control.

“With one long-loop resistance band, you can challenge your lower body in multiple planes of motion, train the muscles that can often get overlooked and make your workouts a lot more exciting,” says Koay.

“Your legs also need to be a foundation of stability as you twist, turn and rotate, be strong enough independently to decelerate and control movement and be familiar with movements that might seem unconventional in a gym setting.

“Resistance bands are great for functional exercise because they can add extra tension and challenge stability in so many different positions.”

Resistance band leg workout

1. Lateral squat with rotation: 2-3 x 8-12 each side
2. B-stance Romanian deadlift: 2-3 x 10-12 each side
3. Banded adduction: 2-3 x 12-15 each side
4. Banded standing hamstring curl: 2-3 x 12-15 each side
5. Banded knee extension in downward dog: 2-3 x 10-12

“Stick with the same five exercises for four to eight weeks before changing your plan,” says Koay. “That gives you enough time to improve your setup, increase tension and build confidence with the movement patterns, thereby progressing your strength with bands.”

You can progress the workout by increasing the band tension (just shorten the length of the band you’re working with; Strong Band resistance bands have markings that make this easier to do), adding an extra rep or two per set, or by adding an extra set. You can also slow the lowering phase of each movement or pause for a couple of seconds at the hardest part to increase time under tension.

Koay recommends incorporating this workout into your routine once or twice a week alongside your usual activities.

Some exercises are more difficult than others and it might be useful to have two long-loop resistance bands with high and low resistance. However, the workout can be done with one if it’s a medium resistance.

“Choose a band tension that brings you to around a 7-8/10 effort by the final few reps,” says Koay. “You should feel challenged, but still able to move with good control and your full range of motion.”

If you’re a beginner, Koay suggests starting with a lighter band to get familiar with the exercises, how resistance bands work and to perfect your form.

“After you have built a solid foundation and understanding of the movements, you can increase the intensity, thereby increasing your effort,” she says.

1. Lateral squat with rotation

Sets: 2-3 Reps: 8-12 each side Rest: 30-45sec between sides and 60-90sec between sets

Why it works: “This is a great alternative to more traditional squatting because it trains single-leg strength through the frontal plane of motion (moving to your side),” says Koay.

“It also incorporates rotational control, meaning that you’re not just strengthening your quads, you’re improving hip mobility, groin strength and your body’s ability to move well side to side when your legs, hips and core work together as a system rather than isolated parts.”

How to do it:

• Stand with your feet wider than hip-width apart and loop the band around your right foot.
• Hold both ends of the band with your left hand, halfway down the band to create tension.
• Engage your core.
• Bend your right knee, sit your hips back and shift your torso to your right, keeping your left leg straight.
• At the bottom of the movement, slightly rotate your hips to face right.
• Drive through your working foot to stand, pulling the band and squeezing your glutes to face forward again.
• Perform all the reps on one side, rest for 30-45sec, then repeat on the other side to complete the set.

Muscles targeted: Glutes, quads, adductors and core.

Form tips:

• You should feel the outside of your hip working as you return to the starting position.
• Think “sit back, then rotate” to ensure you aren’t twisting before you lower into the squat.
• The movement should come from a stable lower body and controlled torso, not from the band pulling you into the squat.

2. B-stance Romanian deadlift (RDL)

Sets: 2-3 Reps: 10-12 each side Rest: 30-45sec between sides and 60-90sec between sets

Why it works: “A B-stance RDL is a great single-leg strength builder with a focus on your glutes and hamstrings,” says Koay.

“Strong glutes and hamstrings are crucial for a healthy lower back, hips, knees and ankles.”

She adds that the exercise gently challenges balance and stability and highlights any muscular imbalances. After a set, ask yourself if the exercise feels harder on one side than the other?

How to do it:

• Stand with your front foot on the band with your big toe, little toe and heel of your front foot firmly on the floor.
• Step your back foot slightly behind you with your heel lifted. Keep your weight over your front foot.
• Hold the band in both hands and slightly bend both knees.
• Hinge from your hips by pushing them back while keeping your spine neutral.
• Lower your torso until you feel a stretch through your hamstrings in your front leg.
• Keep your hips level and facing forward.
• Push through your front foot and squeeze your glutes to return to standing.
• Complete all the reps on one side, rest for 30-45sec, then repeat on the other side to complete the set.

Muscles targeted: Hamstrings, glutes, abductors, lower back

Form tips:

• Aim to maintain the same bend in your front knee throughout the exercise.
• Keep your weight over your front foot throughout the exercise.

3. Banded adduction

Sets: 2-3 Reps: 12-15 each side Rest: 30sec between sides and 60sec between sets

Why it works: “The adductors are often undertrained, yet they play a big role in hip stability, pelvic control and powerful lower-body movement,” says Koay.

“Inactive and weak adductors can lead to hip pain, lower-back pain and even a change in your walking gait, leading to knee and ankle issues.

“This move helps to strengthen your inner thighs directly and can be particularly useful if you want more balanced hip strength.”

How to do it:

• Lie on your right side, propped up on your elbow.
• Hook one end of the band around your left foot, and hold the other end in your left hand.
• Raise your left hand and foot, creating a triangle with your left arm, left leg and the band—this is your starting position.
• Keeping your left hand still, lower your left leg, engaging your inner thigh.
• Pause briefly at the bottom of the movement, then raise your left leg toward your hand again with control.
• Complete all the reps on one side, rest for 30-45sec, then repeat on the other side to complete the set.

Muscles targeted: Adductors, core and shoulders.

Form tips:

• Maintain the same tension through your banded hand, to ensure all your reps are equally challenging.
• As you build confidence, allow your legs to open further at the top of the movement, working your adductor muscles through a greater range of motion and building more mobility through your hip joint.

4. Banded standing hamstring curl

Sets: 2-3 Reps: 12-15 each side Rest: 30-45sec between sides and 60-90sec between sets

Why it works: “Hamstring curls are a simple way to directly strengthen the back of your thighs,” says Koay.

“A resistance band creates tension through this important range of motion without needing a machine.

“Training your hamstrings to be strong while your knee bends helps to build resilience in your knee joints, which improves your running and walking mechanics and creates structural integrity in your lower body.”

This move also works the hamstrings in their shortened position, often missed in bigger compound moves.

How to do it:

• Use a wall or chair by your side for balance if needed.
• Stand on the middle of the band with your right foot and loop the end of the band around your left ankle. There should be light tension in the band when you raise your left foot.
• Stabilize through your right leg by squeezing your glutes and tucking your tailbone under your hips—this is your starting position.
• Bend your left knee, lifting your left foot toward your glute, working against the tension in the band.
• Pause at the top of the movement without letting your hips twist, then lower back to the starting position with control.
• Complete all the reps on one side, rest for 30-45sec, then repeat on the other side.

Muscles targeted: Hamstrings

Form tips:

• Don’t rush the lowering phase. Your hamstrings are working hard when you control the band on the way down.

5. Banded leg extension in downward dog

Sets: 2-3 Reps: 10-12 reps Rest: 60-90sec

Why it works: “This is a quad-focused move that also challenges core control and hip stability,” says Koay.

“The knee extension helps strengthen the quads in the final phase of straightening your knee, which is especially useful for knee support and improving joint control.”

Strengthening your quads in their shortened position supports healthier knee mechanics and stability.

How to do it:

• Start on your hands and knees with your hands under your shoulders and your knees under your hips.
• Loop the band behind your knees and place the band under your hands.
• Push through your hands to lift your hips, maintaining a neutral spine and extending your knees, pushing against the tension of the band and engaging your quads.
• Pause with your legs extended and your quads fully engaged.
• Bend your knees with control to return to the starting position.

Muscles targeted: Quads, core and shoulder stabilizers.

Form tips:

• To maintain tension in the band, aim to move through your lower body only rather than your shoulders.
• Losing tension in the band will activate your lower back and core, rather than your quads.

Stronger chest and back muscles may be linked to a lower risk of heart attack, new research suggests.

The findings come from a small study published in the journal Radiology, which used AI to analyse routine heart scans from 1,722 people, most of whom were in their 50s and experiencing chest pain.

The researchers found that people with greater muscle density in the chest and back were less likely to have a heart attack or die in the 10 years following their scan.

They believe this type of “good quality” skeletal muscle may reflect a more active lifestyle and greater torso strength, both of which are associated with better cardiovascular health and a reduced risk of early death.

Professor Michelle Williams, senior author of the study, said the findings were so compelling that it inspired her to join a gym and start walking for an hour a day.

“It is fascinating that people’s skeletal muscle could be linked to their risk of having a heart attack,” Williams told the British Heart Foundation, which partly funded the study led by the University of Edinburgh.

“The muscles which show up in the scans we used are principally the back muscles, part of the pectoral muscles or ‘pecs’ and the intercostal muscles between the ribs.”

She added: “However, we need far more research to better understand how exercise may affect muscle density, and how this may relate to heart health.”

In the meantime, if you want to increase your upper-body strength, try this six-move chest and back workout I’ve programmed.

Dumbbell chest and back workout

1. Bent-over row
2. Reverse-grip row
3. Dumbbell pullover
4. Chest press
5. Alternating pec fly
6. Narrow-grip press

You will need a set of dumbbells for this workout, and a mat if you don’t want to lie directly on the floor. Do each exercise for eight to 10 reps. Aim for three sets, with one minute of rest between sets.

1. Bent-over row

Sets: 3 Reps: 8-10 Rest: 60sec

• Stand with your feet hip-width apart, holding dumbbells by your sides.
• Engage your core.
• Hinge forward at your hips until your torso is at a 45° angle, keeping your back flat.
• Let your arms hang down from your shoulders, with your palms facing—this is your starting position.
• Pull the weights to your hips, drawing your elbows past your torso.
• Pause briefly at the top, squeezing your shoulder blades together.
• Lower back to the starting position.

2. Reverse-grip row

Sets: 3 Reps: 8-10 Rest: 60sec

• Stand with your feet wider than shoulder-width apart, holding dumbbells in front of your thighs with your palms facing away from you.
• Engage your core.
• Hinge forward at your hips until your torso is at a 45° angle, keeping your back flat.
• Let your arms hang down from your shoulders, with your palms facing away from you—this is your starting position.
• Pull the weights to your hips, drawing your elbows past your torso.
• Pause briefly at the top, squeezing your shoulder blades together.
• Lower back to the starting position.

3. Dumbbell pullover

Sets: 3 Reps: 8-10 Rest: 60sec

• Lie on your back with your knees bent and feet on the floor, holding one dumbbell in both hands.
• Brace your core and, with a slight bend in your elbows throughout, lower the dumbbell behind your head as far as feels comfortable—don’t let your elbows flare out to the sides.
• Lift the weight back to the starting position.

4. Chest press

Sets: 3 Reps: 8-10 Rest: 60sec

• Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells by your chest with your palms facing forward.
• Push your back into the mat to engage your core.
• Extend your arms to push the weights straight up.
• Lower the weights until your upper arms are just off the floor, then go straight into the next rep.

5. Alternating pec fly

Sets: 3 Reps: 8-10 each side Rest: 60sec

• Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells above your chest with your arms extended straight up and palms facing.
• Keep a slight bend in your elbows as you lower your left arm out to the side until it’s just off the floor.
• Lift the dumbbell back to the starting position, then repeat the movement with your right arm.
• Continue, alternating sides with each rep.

6. Narrow grip press

Sets: 3 Reps: 8-10 Rest: 60sec

• Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells above your chest with your arms extended straight up and palms facing.
• Keeping the dumbbells close together, lower the weights slowly to your chest, finishing with your elbows tapping the floor on either side of your torso.
• Extend your arms to press the weights back to the starting position.