Exercises to Build Back Strength When You’re Over 40

The human body starts getting weaker after a certain age. At the age of 40, most people are not strong enough to carry on with most of the activities they enjoyed in their youth. They become slower and lose muscle strength. The bones even begin to become weak too.

You don’t have to take the path traveled by everyone. It is actually possible to build back strength, even when you are over 40. You just need to know the right exercises to engage in and do them properly and diligently. Here are some of the most beneficial ones:

Cardiovascular Workouts

You must have heard the word cardio used severally in gym-related articles and posts. It is the short form or cardiovascular workouts, which are basically aimed at keeping the heart strong and healthy. Engaging in heart-pumping exercises three to four times per week will help you build back strength and enhance heart health.

High Impact Activities

Racquet sports are among the best types of sports for elderly people. They can help you keep your skeletal system strong. Other types of high impact activities that can help you build back strength include jumping jacks, dancing, and weight-bearing exercises. You can play once or twice a week.

Regular Strength Training

Specific strength training targeting bones and muscles are the surest ways to build back your strength when you are over 40. Regular strength training like squats, deadlifts, and overhead presses will help to strengthen multiple joints and muscles. You can also train with appropriate weight equipment. You can train two or three times a week.


Yoga has become very popular in the last decade. While it is great for everyone, it can be particularly great for adults over 40 who want to build back strength and live a healthier life. It has several other physical, mental, and even psychological benefits when done right. You can engage in Yoga once a week and get the necessary benefits.

The Plank

The plank is one of the most useful exercises for people between the age of 40 and 60 years. These are the people who are most susceptible to back pain. By holding a plank for 90 seconds three times a week, you can strengthen your core and ward off back pain and associated problems.

It is possible to build back strength even when you are over 40 years. You don’t have to spend several hours in the gym to achieve this. The exercises reviewed here can be very helpful.