As you enter your 40s, focusing on total-body strength becomes crucial. After turning 30, muscle mass starts to decrease by 3% to 8% every ten years. Moreover, bone density diminishes, increasing the risk of injuries and prolonging recovery periods. To keep your body in peak condition, we consulted an expert who has devised a 10-minute workout that can build more strength than spending an hour at the gym. Let’s face it, finding time for lengthy gym sessions can often be a challenge.

Renee Moten, a certified personal trainer since 1990 and a myoskeletal therapist for 15 years, emphasizes that strength training becomes even more vital after age 40. This is due to several critical factors, such as changes in hearing and vision, weight gain, arthritis, and balance issues.

Moten advises that individuals over 40 should concentrate on functional and corrective exercises instead of relying heavily on machines and barbell training, with the exception being marathon and triathlon athletes, or those training for Ironmans.

Below, Moten breaks down a 10-minute workout that will keep you strong and fit after 40.

This 10-Minute Routine Builds More Strength Than an Hour at the Gym

One-Leg Calf Raises

1. Stand tall, balancing on one leg, facing a wall.
2. Rise onto the ball of your standing foot.
3. Hold for a moment at the top, then lower.
4. Keep your core activated throughout for balance.
5. Repeat on the other side.
6. Complete 30 reps.

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Standing Toe Raises

1. Stand tall, feet hip-width apart, arms relaxed at your sides.
2. Lift your toes up toward your shins, keeping your heels firmly planted on the ground.
3. Hold for a moment at the top, then lower.
4. Complete 30 reps.

Slider Reverse Lunges

1. Stand tall, feet hip-width apart, with a slider placed under your left foot.
2. Slowly slide your left foot back and lower into a lunge.
3. Make sure your front (right) heel stays grounded.
4. Press back up.
5. Repeat on the other side.
6. Perform the exercise for 1 minute.

Sit-to-Stand

1. Begin seated, crossed-legged on the ground.
2. Try to stand up without using your knees, hands, or additional support.
3. Perform 30 reps.

Plank

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position for 1 minute.

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Single-Leg Glute Bridges

1. Lie flat on your back with bent knees, feet flat on the floor, and arms at your sides.
2. Press your lower back into the ground.
3. Extend your left leg straight out.
4. Press through your right heel to lift your glutes off the floor and toward the ceiling.
5. Squeeze your glutes at the top.
6. Lower with control.
7. Perform 25 reps.

Pushups

1. ​​Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Perform 25 reps.

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Pilates Hundreds

1. Begin seated on a yoga mat.
2. Roll back, bringing your chin to your chest and hovering your shoulder blades above the floor.
3. Extend your legs to a 45-degree diagonal. Bring them together and point your toes.
4. Reach your arms forward.
5. Begin pumping your arms.
6. Perform 1 minute of Pilates hundreds.

Alexa Mellardo