After the age of 40, we naturally start to lose muscle mass. One of the best ways to prevent this is to strength train — it counters sarcopenia, maintains muscle mass and protects your bones. Yet if you’re a complete beginner, or you’re returning to fitness following an extended break, it can be tricky to know where to start. Luckily, you’ve landed in the right place, as below, our resident personal trainer Sam Hopes has shared three anti-aging strength exercises everyone over 40 should be doing.

As a reminder, if you’re currently recovering from an injury or surgery, these might not be the right exercises for you and your body. It’s always best to seek personalized advice from a qualified professional before trying something new.

The three exercises below target all of the major muscle groups in the body. You can do them all with just your bodyweight, but using a set of the best adjustable dumbbells to increase the resistance is a great way to increase the load on your body as you move.

Remember, the right weight should feel challenging, but not impossible by the final few reps. If at any time you feel like the weight is compromising your form, it’s too heavy, and you should drop down to a lighter set of dumbbells.

Why : The Bulgarian split squat is a fantastic functional lower-body exercise. You’re working one leg at a time, which can help you fix muscle imbalances in the body. Over time, an imbalance can lead to hip or knee injuries, so this is a good one to address.

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