Compound Exercises to Change Your Shape – Strength training isn’t just about looking good—it’s about feeling strong, capable, and resilient as you age. After 40, maintaining muscle mass, mobility, and balance becomes even more important to support daily life and reduce injury risk. This workout uses minimal equipment and focuses on compound exercises that target all major muscle groups while improving functionality for real-world movements.
Let’s dive into five powerhouse moves designed to reshape your body, enhance longevity, and keep you thriving in everyday activities.
1. Dumbbell Goblet Squat
The goblet squat is a fantastic functional exercise for strengthening your legs, glutes, and core while improving hip mobility—a key factor for bending, lifting, and climbing stairs safely. To perform it, hold a dumbbell vertically at chest height with both hands, elbows tucked close to your ribs. Stand with feet slightly wider than shoulder-width apart, toes turned out slightly.
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Lower into a squat by pushing your hips back and bending your knees, keeping your chest up and weight in your heels. Go as low as feels comfortable without rounding your lower back, then press through your heels to return to standing. Aim for 3 sets of 10-12 reps with 60 seconds of rest between sets.
2. Bent-Over Dumbbell Row
The bent-over row is a powerful exercise for strengthening your upper back, shoulders, and biceps while counteracting the effects of poor posture caused by prolonged sitting or hunching over screens. To perform it, hold a dumbbell in each hand and hinge forward at your hips, keeping your back flat and core engaged. Your torso should be at roughly a 45-degree angle.
Let the weights hang straight down with palms facing each other, then pull the dumbbells toward your torso, squeezing your shoulder blades together. Lower them back down with control. Perform 3 sets of 10-12 reps per arm (single-arm) or 8-10 reps (double-arm), resting for 60 seconds between sets.
3. Push-Up (Modified or Standard)
Push-ups are a classic compound exercise that builds upper-body strength and core stability, essential for tasks like pushing doors open, lifting objects overhead, or getting up off the floor. To perform a push-up, start in a high plank position with hands under shoulders (or modify by dropping to your knees).
Keep your body in a straight line from head to heels (or knees), engaging your core. Lower your chest toward the ground, keeping elbows at a 45-degree angle to your body, then push back up explosively. Aim for 3 sets of 8-12 reps with 60 seconds of rest between sets.
4. Deadlift
Deadlifts are a foundational movement that strengthens your hamstrings, glutes, and lower back while teaching proper form to prevent injury during bending and lifting motions. To perform a deadlift, stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body.
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Hinge at your hips to lower the weights toward the ground, keeping your back flat and core tight. Slide the weights along your legs, then squeeze your glutes to return to standing. Complete 3 sets of 10-12 reps, resting for 60-90 seconds between sets.
5. Step-Ups
Step-ups are a dynamic exercise that engages your quads, glutes, and calves while challenging balance and coordination—a crucial skill for navigating uneven terrain or climbing stairs confidently. To perform step-ups, stand in front of a sturdy step, bench, or low platform.
Hold a dumbbell in each hand (optional). Place one foot firmly on the step and press through your heel to lift your body upward until both feet are on the step. Step back down gently and repeat, alternating legs after completing a set. Aim for 3 sets of 10 reps per leg, resting for 60 seconds between sets.