22/12/2025
💥My top 5 exercises (in no particular order) if you’re over 40
My criteria…
1. Needs to be joint-friendly
2. Requires minimal equipment (can do at home)
3. Works the entire body
1️⃣ 𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁
It’s a multi-joint exercise, as in you work across more than one joint (the ankles, knees and hips). For lower-body exercises, you’re definitely going to want to include some sort of squat variation.
2️⃣ 𝗣𝘂𝘀𝗵 𝗨𝗽
The push up is a full body exercise that also integrates your core. Make sure to work through a full range of motion. Choose a progression that works for you - wall push ups, elevated push ups, regular push ups or feet-elevated push ups
3️⃣ 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁
The split squat is the top single-leg exercise variation to master. Perform a static movement like this before progressing to dynamic movements like lunge variations. If you’re noticing pain or discomfort in your knees, perform the split squat with a limited range of motion.
4️⃣ 𝗥𝗲𝗻𝗲𝗴𝗮𝗱𝗲 𝗥𝗼𝘄
Rowing movements help strengthen your posterior chain muscles of the upper body, which is helpful if you sit hunched over in a desk all day. The renegade row incorporates your core, as well.
5️⃣ 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗥𝗗𝗟
Grab a pair of dumbbells and perform this hinge movement. Because most of us are imbalanced in terms of our strength and function from our front to back side, it’s important we work our glutes and hamstrings.
