Jul 22, 2025

These 7 Simple Exercises Help Build Muscle After Age 40

sushmita kumari

Why Muscle After 40 Matters:

After 40, we naturally lose muscle mass (sarcopenia). Regular exercise helps maintain strength, metabolism & joint health.

Source: pexels

Bodyweight Squats:

Strengthens legs, hips, and core. Improves balance and mobility. Start with three sets of 12–15 reps.

Source: pexels

Push-Ups (Wall/Knee/Standard):

Build upper body strength, tone chest, shoulders, and triceps. Modify based on your fitness level.

Source: pexels

Dumbbell Rows:

Strengthen back and arms, support posture, and reduce back pain. Use light weights and increase over time.

Source: pexels

Glute Bridges:

Activate glutes and hamstrings, support spine and pelvis, and hold each rep for a few seconds for max effect.

Source: pexels

Planks (or Modified Plank):

Build core stability and endurance, protect lower back, and improve posture. Start with 20–30 seconds.

Source: pexels

Step-Ups:

Tone legs and glutes, improve balance and coordination. Use stairs or a low bench.

Source: pexels

Bicep Curls (With Dumbbells or Bands):

Strengthen arms and improve daily function. Easy to do at home. Start with light resistance for 2–3 sets.

Source: pexels

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