Turning 40 often requires a more inventive approach at the gym. This is largely due to a gradual loss of lean muscle at this life stage, typically ranging from 3% to 8% per decade. No need to worry; we present six straightforward exercises that can help build more muscle than pricy gym equipment. Regular strength training, paired with a balanced diet, is key to preserving and enhancing muscle mass in your 40s and beyond.

“Engaging multiple muscle groups during [the exercises below] creates powerful muscle-building signals in a shorter time frame,” says Joe Ghafari, a certified personal trainer and nutritional educator at Eden. “While machines target individual muscles, life involves coordinating multiple muscle groups with balance—like when lifting suitcases or playing with grandkids.”

Ghafari emphasizes that compound functional exercises are superior to machine-based movements, as they not only increase strength but also improve daily living activities.

6 Simple Moves That Build More Muscle Than Expensive Equipment

Pushup

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.

Bodyweight Squats

1. Stand tall, feet shoulder-width apart on the floor.
2. Extend your arms before you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.

These 6 Bodyweight Moves Build Core Strength Faster Than Planks After 40

Lunges

1. Stand tall, feet parallel, hip-distance apart.
2. Step one foot forward.
3. Bring your hands to your hips.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.

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Pull-ups

1. Stand tall and grab onto a pull-up bar using an overhand grip, hands shoulder-distance apart.
2. Hang onto the bar with fully extended arms.
3. Pull your chest up toward the bar by bringing your elbows down and back.
4. Slowly lower back to the start position.
5. Use a machine or resistance band to decrease the load.

If You Can Do These 4 Bodyweight Exercises After 50, You’re Stronger Than 90% of Your Peers

Burpees

1. Stand tall, feet shoulder-distance apart.
2. Lower into a squat and place your hands on the ground.
3. Jump your feet back to assume a high plank.
4. Perform a pushup.
5. Jump your feet up toward your hands.
6. Explode upward, reaching both arms overhead.

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 your plank.

Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.

Alexa Mellardo