5 Strength Exercises That Will Transform Your Middle-Aged Body

Pushups work your chest, shoulders, triceps, and core. However, lifting your feet increases resistance and upper body engagement. For feet-elevated pushups, position your feet on a bench or step and your hands on the ground shoulder-width apart. Next, lower your chest to the ground and push up straight. Three sets of 10–12 repetitions.

1. Feet-Elevated Pushups

Lunges improve your legs, glutes, and core. The pendulum lunge also tests balance and coordination. Standing hip-width apart, take a big stride forward with your right foot to do this dynamic lunge variation. Next, "pendulum" your right foot back to drop into a reverse lunge. Left-side pendulum. Three 12-to-15-rep sets.

2. Pendulum Lunges

Lying facedown on an incline bench with weights, complete chest-supported rows. Squeeze your shoulder blades and lift weights to your armpits. Reduce the weights and repeat for 10–12 reps for three sets.

3. Chest-Supported Rows

The chest-supported row isolates upper and mid-back muscles while the inclined bench supports your torso. Nobbe says changing the movement from two-armed to one-arm and adjusting the bench angle targets different back muscular groups.

Glute bridges strengthen glutes and hamstrings. Additionally, heel elevation increases posterior chain tension and hip mobility. Heel-elevated glute bridges are done by lying on a bench or step with your heels up. Raise your hips to the ceiling and squeeze your glutes. Lower your hips again for three sets of 10–12 reps.

4. Heel-Elevated Glute Bridges

Carrying groceries or luggage is a utilitarian exercise. Nobbe says weighted carries test grip, core, and cardiovascular endurance. Weighted carries involve walking with a dumbbell or kettlebell in one hand for a defined distance or time. Switch hands and do three sets.

5. Weighted Carries