At-home strength training for over 40: Build strength and mobility from the comfort of home
Embracing strength and resilience over 40
As we age, our bodies undergo natural changes that can impact physical performance and overall health. These changes include a loss of lean muscle tissue, decreased bone density, reduced mobility, and hormonal shifts. A more sedentary lifestyle and witnessing loved ones deal with age-related injuries, such as hip fractures, further underscore the importance of prioritizing functional strength and mobility.
Studies show that falls leading to hip fractures significantly increase the risk of mortality within the first year of surgery. However, incorporating strength training into your routine can build bone density, maintain mobility, and improve balance, reducing the likelihood of such injuries. Strength training at home, isn’t about “bulking up” but about fostering functional strength to feel better, look better, and live better.
Training principles for strength training over 40
Here are key principles to guide your journey into at-home strength training:
Focus on the 7 Fundamental Movement Patterns: Every workout should incorporate locomotion (walking or stepping), hinge (hip movements like deadlifts), squat, push, pull, rotation, and anti-rotation exercises. These movements are essential for building strength and functional fitness for daily activities.
Master Core Bracing and Hip Alignment: Maintaining a braced core and neutral pelvic alignment is critical to prevent injury and optimize movement. Many women tend to have an anterior pelvic tilt, so practicing a posterior pelvic tilt (hips down) helps you find neutral alignment.
Prioritize Progressive Overload: Start with exercises that match your current mobility and strength levels. Progress gradually by adding resistance, increasing repetitions, or advancing to more challenging versions of the exercise.
Increase Protein Intake: Protein is essential for repairing and building muscle tissue. Aim for adequate protein intake to support recovery and muscle growth.
Commit to Consistency: Consistency outweighs perfection. Aim for two to three strength training sessions per week, focusing on proper form and listening to your body.
Top 10 functional training exercises for over 40
The following exercises are designed to increase strength, mobility, and functionality. Adjust them to your fitness level and available equipment:
Kneeling Thoracic Rotation: Start in a kneeling position, place one hand behind your head, and rotate your torso, opening up your chest. This exercise improves spinal mobility.
World’s Greatest Stretch: Step into a deep lunge, place your hands on the ground, and rotate your torso toward the leading leg. Great for enhancing flexibility and mobility.
Inchworm to Plank Hold: Walk your hands forward into a plank position, hold for 10 seconds, and walk them back to standing. This dynamic movement warms up muscles and improves core strength.
Side Plank: Start on your side with your forearm on the ground. Progress by holding a weight on your hip or regress by bending your knees. Strengthens the core and improves stability.
Pushups: Begin with hand-elevated or knee pushups if needed. Progress to feet-elevated pushups or add weight on your back. Builds upper body and core strength.
Plank to Tricep Extension: Begin in a forearm plank. Extend your arms into a straight-arm plank, keeping your core braced. Regress by placing your knees on the floor.
Squats: Use a chair for support or hold household items like a backpack or gallon of water for added resistance. Squats strengthen the legs and core while improving mobility.
Deadlifts or Bridges: Start with glute bridges and progress to single-leg bridges or weighted deadlifts using household items. Targets glutes, hamstrings, and lower back.
Pendulum Lunge: Step forward into a lunge, then immediately step backward into a reverse lunge. This dynamic exercise challenges balance and leg strength.
Renegade Row: In a plank position, row one hand at a time toward your chest. Use water bottles or dumbbells for resistance. Strengthens the back, shoulders, and core.
Pro Tip: Always focus on quality over quantity. If you cannot maintain proper form, regress the exercise until your movement quality improves.
Conclusion: Take charge of your strength journey
Strength training over 40 isn’t just about physical transformation—it’s about reclaiming control over your body, preventing injury, and improving your quality of life. By integrating functional movement patterns, focusing on core stability, and gradually progressing your exercises, you can build strength and mobility from the comfort of your home. Remember, consistency and proper form are key to seeing results.
Your journey starts today. Take it one rep at a time and watch how strength training empowers your body, mind, and spirit.
FOR PERSONALIZED ADIVCE:
About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
