Staying fit over 40 doesn’t mean you need a gym membership. Fullbody workouts you can do at home are a great way to build strength, improve balance, and maintain mobility. These workouts target multiple muscle groups, promoting functional strength that helps with everyday activities.

Here’s a sample fullbody workout that’s perfect for those over 40. Remember, you don’t need fancy equipment—just a few basics like dumbbells, a mat, and a chair will do.

Sample FullBody Workout

Squats

• Reps/Sets: 3 sets of 12 reps
• Equipment: None or dumbbells for added resistance

How to Do It:

• Stand with feet shoulder-width apart.
• Lower yourself as if sitting in a chair.
• Keep your chest up and knees behind your toes.
• Push back up to standing.

Why: Squats are a foundational exercise that strengthens your legs, glutes, and core. They’re essential for maintaining mobility and functional strength, especially as you age.

Push-Ups

• Reps/Sets: 3 sets of 10 reps (modify by doing on knees if needed)
• Equipment: None

How to Do It:

• Begin in a plank position with hands shoulder-width apart.
• Lower your chest to the floor while keeping your body straight.
• Push back up to starting position.

Why: Push-ups work the chest, shoulders, triceps, and core, providing upper-body strength and core stability.

Lunges

• Reps/Sets: 3 sets of 10 reps per leg
• Equipment: None or dumbbells for added resistance

How to Do It:

• Step one foot forward and lower your hips until both knees are bent at about 90 degrees.
• Push through the heel of your front foot to return to standing.
• Alternate legs.

Why: Lunges help strengthen the lower body and improve balance, which is especially important for preventing falls as we age.

Plank

• Reps/Sets: Hold for 30-45 seconds, 3 sets
• Equipment: Mat

How to Do It:

• Start in a forearm plank position, with elbows directly under shoulders.
• Keep your body in a straight line from head to heels.
• Hold the position without letting your hips drop.

Why: The plank is a simple but effective core exercise that strengthens your abs, back, and shoulders, improving stability and posture.

Glute Bridges

• Reps/Sets: 3 sets of 15 reps
• Equipment: Mat

How to Do It:

• Lie on your back with knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeezing your glutes.
• Lower back down without touching the floor.

Why: Glute bridges target the glutes and hamstrings, helping improve posture, reduce back pain, and maintain strength in the posterior chain.

Dumbbell Rows

• Reps/Sets: 3 sets of 12 reps per arm
• Equipment: Dumbbells

How to Do It:

• Stand with feet hip-width apart, bend at the waist, and hold a dumbbell in one hand.
• Pull the dumbbell towards your waist, keeping your back flat.
• Lower back down and repeat.

Why: Rows strengthen the back muscles, shoulders, and arms, improving upper body posture and strength.

Step-Ups

• Reps/Sets: 3 sets of 10 reps per leg
• Equipment: A sturdy chair or bench

How to Do It:

• Step up onto the chair with one foot, then bring the other foot up to stand.
• Step back down one foot at a time.

Why: Step-ups are a functional exercise that works the legs and improves balance, mimicking real-life movements like climbing stairs.

Mountain Climbers

• Reps/Sets: 3 sets of 30 seconds
• Equipment: None

How to Do It:

• Start in a plank position.
• Alternate bringing each knee toward your chest quickly.

Why: Mountain climbers provide a cardiovascular boost while strengthening the core and improving endurance.

Why FullBody Workouts Are Essential for People Over 40

Fullbody workouts are particularly beneficial for people over 40 because they focus on functional strength, helping with daily activities like lifting, climbing stairs, and maintaining balance. As we age, muscle mass tends to decrease, making strength training even more vital to preserve mobility and reduce the risk of injury.

These exercises not only improve physical strength but also enhance cardiovascular health, joint stability, and flexibility—all important factors for maintaining overall health and quality of life.

Best Time to Start FullBody Workouts is Now

Ready to take your fitness to the next level? Start incorporating these fullbody exercises into your routine today! If you need personalized guidance, sign up for our no-obligation coaching call, and let us help you create a fitness plan tailored to your goals and needs.