Bodyweight training stands out as a powerful method for building lean muscle as you age, particularly when you incorporate progressive overload. To achieve noticeable results, it’s crucial to continuously challenge your muscles by incrementally increasing repetitions, sets, or the intensity of exercises while also prioritizing adequate rest and recovery. According to Eric North, known as The Happiness Warrior—a wellness speaker and coach dedicated to redefining aging with strength, purpose, and emotional vitality—this approach is fundamental. To assist you, we’ve identified five top bodyweight exercises that can keep you fitter than most 30-year-olds when you reach 45.

North emphasizes that an effective bodyweight routine for those over 45 should encompass total body strength, mobility, flexibility, and stability. “Incorporate exercises such as squats, pushups (with modifications if necessary), glute bridges, planks, and side planks,” he advises. Consistency is essential, so aim for two to four workout sessions per week, focusing on maintaining proper form, executing controlled movements, and gradually increasing difficulty. Mastering the correct form and gaining insight into bodily mechanics provides a rewarding experience. As you grow stronger, you can integrate more sets for enhanced benefits.

To kick off this workout plan, spend five to ten minutes on stretching and mobility exercises. Then, proceed with the suggested bodyweight routines. Finish with a cool-down session involving light cardio or stretching for an additional five to ten minutes.

Bodyweight squats are a fundamental strength exercise, and for good reason. This straightforward move engages your entire lower body—targeting the legs and glutes—while also activating your core.

Bodyweight Squats

Bodyweight squats are a go-to strength exercise—for good reason. This simple move fires up your entire lower body—legs and glutes—along with your core.

1. Begin the exercise by standing tall with your feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips. Use a chair for support, if necessary.
3. Bend at the knees and hips as you lower into a squat.
4. Use control to descend until your thighs are parallel to the ground.
5. Press through your heels to return to standing.
6. Perform 2 to 3 sets of 8 to 12 reps.

Glute Bridges

Not only does the glute bridge do a stellar job at firing up the glutes and hamstrings, but it also strengthens the lower back and hips, promoting solid balance.

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding the bridge at the top for a moment.
4. Use control to lower your hips back to the start position.
5. Perform glute bridges for 2 to 3 sets of 8 to 12 reps.

Plank

The plank may seem like a simple bodyweight exercise, but it’s a great test of core strength while engaging the back, shoulders, and entire core.

1. Begin by placing 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. Your body should form a straight line from head to heels.
5. Engage your abs, squeeze your buttocks, and pull upward through your quads.
6. Aim to hold your plank for 60 seconds or more, keeping your core tight throughout.

Side Plank

The beauty of planks? There are plenty of productive variations, including the high plank, forearm plank, plank shoulder taps, plank hip dips, and side plank. The side plank is especially effective at firing up the obliques, improving posture and overall stability.

1. Begin by lying on your side and placing your elbow below your shoulder.
2. Your feet should be stacked.
3. Lift your hips off the floor so that your body forms a straight line from your head to your feet.
4. Hold for 15 to 30 seconds on each side.

Pushups

Get ready to engage your chest, shoulders, triceps, and core all in one exercise. The pushup is one of the best bodyweight moves you can do to build muscle, strength, and upper-body endurance.

1. Assume a high plank position with your 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 2 to 3 sets of 8 to 12 reps.