There are several signs indicating that your body remains strong and youthful even after turning 45. One example is the ability to perform a deep squat without discomfort. Furthermore, being able to effortlessly rise from the floor without relying on furniture for assistance also showcases strength, balance, range of motion, and coordination, which are crucial indicators of how well your body is aging, as mentioned by Kai Zimmer, lead trainer at Fred Fitness.

As you reach your 40s, the significance of resistance training becomes even more evident. Kai emphasizes that “muscle is your lifelong insurance plan,” highlighting that strength training is vital in combating sarcopenia and maintaining a healthy metabolism, supporting joints, preventing injuries, and empowering you to feel strong and in command of your body. The focus is on aging with vitality rather than fragility.

Luke Jones, a certified personal trainer at HERO Movement, adds to the conversation by emphasizing that strength training enhances resilience, independence, and overall preparedness for daily activities. Apart from muscular development, it also confers benefits to joints, posture, bone density, and even brain health, illustrating the far-reaching positive impact of incorporating strength training into your routine.

Below, Kai and Luke outline seven strength moves that prove your body is young and capable. Each exercise addresses a pillar of functional movement—pull, push, hinge, lunge, squat, and carry—while testing control and strength.

7 Moves That Prove You’re Still Strong After 45

Goblet Squats

“If you can squat deeply and smoothly, it’s a sign of good baseline mobility and strength,” says Luke.

1. Stand tall with your feet just outside hip-width and toes turned out just a bit.
2. Hold a kettlebell or dumbbell vertically at chest height.
3. Engage your core as you lower into a squat, descending until your hips become lower than parallel.
4. Press through your heels to return to standing.

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Pushups

Pushups put your core control and upper-body strength to the test.

1. Begin in a high plank with your hands under your shoulders, keeping your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Press through your hands to rise back up.

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Deadlifts (Dumbbell or Barbell)

Deadlifts signal posterior chain strength.

1. Stand tall with your feet placed hip-distance apart and a barbell positioned over your midfoot.
2. Hinge at the hips and take hold of the bar just outside knee-width.
3. Keep your back flat, chest tall, and shoulders slightly ahead of the bar.
4. Drive through both heels to lift the bar, simultaneously extending your knees and hips.
5. Stand tall at the top of the movement.

Step-up With Knee Drive

This exercise blends coordination, leg strength, and balance.

1. Stand tall, holding a dumbbell in each hand at the sides of your body, maintaining a firm grip.
2. Stand in front of a sturdy box or bench that’s knee-level.
3. Step your left foot onto the surface, press through that heel to assume a standing position, driving your right knee up.
4. Use control to step down, and repeat on the same leg or alternate.

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Plank Rows

Plank rows address upper body and core stability while training anti-rotation strength.

1. Assume a high plank, holding a dumbbell in each hand.
2. Maintain a tight core and straight body.
3. Row the left dumbbell toward your ribs, keeping your elbow close to the side of your body.
4. Use control to lower the dumbbell.
5. Repeat on the right side, continuing to alternate.

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Overhead Presses

Overhead presses improve posture, shoulder health, and upper-body power.

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Press the weights overhead, extending your arms.
4. Use control as you lower the weights to shoulder level.

Suitcase Carry

“[For this exercise,] you can mix up the weights and distances—light and far, heavy and short, and everything in between,” Luke tells us. “Simple, but brilliant for testing real-world strength: grip, core, posture, and anti-rotation control. Bonus points if you can maintain a steady pace, marching with high knees without tipping sideways.”

1. Stand tall, holding a heavy kettlebell or dumbbell in one hand at your side.
2. Begin to walk forward in a straight line, making sure the weight stays close to your body.
3. Maintain a strong core so you don’t lean to the side the weight is being held.
4. Switch sides.

Alexa Mellardo