As you grow older, your body subtly reminds you that strength isn’t something you can always rely on. You might notice your knees cracking more frequently or find that carrying groceries feels more challenging than it did a decade ago. However, maintaining strength after 40 is crucial for preserving muscle mass, safeguarding your joints, and staying active in the activities you enjoy.

This is why straightforward yet demanding challenges, like a dumbbell workout, are important. Such workouts offer clear, measurable targets that indicate your current fitness level. They demand mental resilience, effective movement, and whole-body strength. In doing so, they don’t just build muscles but also boost confidence, demonstrating that age shouldn’t prevent you from achieving your potential.

I’ve recommended this type of workout to clients looking to test their limits without making things complex. The exercises are straightforward, but when combined with a timed goal and the opportunity for repetition, they quickly reveal whether you’re simply coasting or genuinely maintaining your strength at your age.

In this article, you’ll learn what the challenge is, what your score says about your strength, how to do the workout correctly, and how to keep getting stronger beyond 40.

If You Can Complete These 4 Moves at 60, Your Body’s Fitter Than People Half Your Age

What Is the Dumbbell Challenge?

This dumbbell challenge is as straightforward as it is grueling. Set a 10-minute clock. Your goal is to complete as many rounds as possible (AMRAP) of the following:

• 8 Goblet Squats
• 8 Dumbbell Push Presses

You’ll only need a pair of dumbbells and enough space to move freely. It’s a test of muscular endurance, coordination, and the ability to sustain high effort under fatigue. The goblet squat targets your quads, glutes, and core while reinforcing good posture and control. The push press engages your shoulders, arms, and legs, testing your power output and overhead strength.

Together, these movements form a clean, compelling snapshot of functional fitness. They require solid technique, stamina, and resilience, qualities that matter more with every passing decade.

Conquering this challenge means your body is moving well, your strength-to-weight ratio is solid, and your conditioning is dialed in. It’s a gold-standard effort that speaks louder than any number on a scale.

What Your Score Says About Your Strength

Your performance in this 10-minute AMRAP offers clear insight into how well your strength holds up under fatigue. Here’s a basic benchmark system:

• Elite (6+ rounds): You’re performing at a high level for your age. Your strength, movement quality, and cardio capacity are all in sync.
• Solid (4–5 rounds): You’re strong and capable, with room to level up. Slight improvements in endurance or pacing could bump you up.
• Needs Work (3 or fewer rounds): Don’t worry. You’ve found a baseline. Focus on improving strength, movement efficiency, and recovery to build up.

The beauty of this challenge is that it removes guesswork. You can retest every few weeks and watch your performance climb. That kind of progress is fuel for motivation, especially when training feels repetitive.

These 5 Walking Tricks Melt Belly Fat Faster Than Running After 40

How to Perform the Dumbbell Challenge

What you need:

One moderate-to-heavy dumbbell for goblet squats and a pair of lighter dumbbells for push presses. You’ll need a timer and about 6 to 8 feet of open space. Set aside 15 minutes total, including your warm-up.

The Routine:

1. Goblet Squat (8 reps)
2. Dumbbell Push Press (8 reps)
3. Repeat for as many rounds as possible in 10 minutes.

Directions:

Start the timer. Perform 8 goblet squats with control, then immediately complete 8 push presses. Rest only as needed. Complete as many rounds as you can in 10 minutes without sacrificing form.

How to Do It:

Goblet Squat

1. Hold a dumbbell vertically at chest height with both hands.
2. Keep your elbows tucked in and your chest up.
3. Lower your hips down and back until your thighs are parallel to or below the floor.
4. Keep your feet flat and your knees aligned with your toes.
5. Drive through your heels to stand up.
6. Repeat for 8 controlled reps.

Dumbbell Push Press

1. Hold a dumbbell in each hand at shoulder height.
2. Stand tall with feet shoulder-width apart.
3. Dip your knees slightly, then drive through your legs.
4. Use that power to press the dumbbells overhead.
5. Lock out your arms fully at the top.
6. Lower the dumbbells back to your shoulders in a controlled manner.
7. Repeat for 8 reps, maintaining tempo.

How to Improve Your Strength Past 40

Once you’ve tackled the challenge, don’t stop there. Use it as a tool to build better strength habits.

• Train compound lifts weekly: Prioritize squats, deadlifts, rows, and presses to build full-body strength.
• Focus on power development: Incorporate light-to-moderate weight push presses, jump squats, or kettlebell swings to maintain explosiveness.
• Prioritize mobility and recovery: Incorporate dynamic warm-ups and mobility drills to give your joints the attention they require.
• Dial in your nutrition: Protein supports muscle maintenance, and brilliant carb timing can fuel better workouts.
• Vary your intensity: Utilize heavy strength days, moderate circuit training, and lighter recovery sessions for well-rounded progress.
• Track and retest: Log your challenge results every 4–6 weeks to stay motivated and identify areas for improvement.

Jarrod Nobbe, MA, CSCS