Once you surpass the age of 45, the value of strength, control, and endurance takes on new significance. The body responds positively to the effort you invest, particularly when you engage in exercises that require coordination of the entire body. Bodyweight training offers this challenge without the need for equipment or elaborate setups, compelling your muscles, joints, and cardiovascular system to collaborate efficiently with each repetition.

Achieving elite fitness after 45 hinges on your ability to move, stabilize, and exert force even when fatigued. This standard elevates when you seamlessly link rigorous exercises without pausing. As your breathing intensifies, your muscles strive to keep up, and you train your mind to remain focused amidst discomfort. This blend of strength and resilience cannot be feigned.

The following four bodyweight exercises will gauge whether your current workout routine truly enhances your physical resilience. They assess your power, balance, mobility, and core strength. Successfully completing all four exercises consecutively indicates that your fitness level is not just adequate—it’s exceptional. Here’s a closer look at these exercises.

Related: 5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40

Pushups

Pushups build upper-body strength, core stability, and total-body coordination. They light up your chest, shoulders, triceps, and midsection with every rep. The movement also ramps up your heart rate, which challenges your conditioning as you fatigue. When you hold a strong technique through the entire set, you show real power and control.6254a4d1642c605c54bf1cab17d50f1e

Muscles Trained: Chest, shoulders, triceps, core

How to Do It:

1. Set your hands under your shoulders and brace your core.
2. Lower your chest toward the floor by pulling your elbows toward your ribs.
3. Keep your spine aligned and avoid dropping your hips.
4. Press through your palms and lift your body to the top.
5. Lock in your posture and repeat for clean reps.

Performance Rankings:

• Elite: 30+ reps unbroken
• Strong: 20 to 29 reps
• Developing: 10 to 19 reps
• Needs Work: Fewer than 10 reps

Best Variations: Close-grip pushups, decline pushups, slow-tempo pushups

Form Tip: Squeeze your glutes and quads before each rep to stay locked into a solid plank.

Split Squats

Split squats build single-leg strength, hip stability, and balance. They teach your legs to generate force without help from momentum. The deep range of motion strengthens your glutes and quads while improving control through your knees and hips. When fatigue hits, the movement forces your body to stay organized and intentional with every rep.

Muscles Trained: Glutes, quads, hamstrings, core

How to Do It:

1. Set one foot forward and one foot back.
2. Lower your back knee toward the floor while keeping your chest tall.
3. Push through your front foot to rise to the top.
4. Keep your hips squared and your core tight.
5. Switch sides and match your reps.

Performance Rankings (per leg):

• Elite: 20+ reps
• Strong: 15 to 19 reps
• Developing: 10 to 14 reps
• Needs Work: Fewer than 10 reps

Best Variations: Rear-foot elevated split squats, tempo split squats, pulse reps

Form Tip: Drive through your full front-foot footprint for balance and power.

Plank Walkouts

Plank walkouts test your core strength, shoulder stability, and total-body control. The long-lever position forces your midsection to resist extension as you reach farther from your base. The movement also stretches your hamstrings and builds shoulder endurance. When you perform walkouts without rest, your core learns to stay braced through an extended range.

Muscles Trained: Core, shoulders, chest, upper back

How to Do It:

1. Stand tall with your feet hip-width apart.
2. Reach down and place your hands on the floor.
3. Walk your hands forward into a strong plank.
4. Brace your core and keep your hips level.
5. Walk your hands back and return to standing.

Performance Rankings:

• Elite: 15+ walkouts unbroken
• Strong: 10 to 14 walkouts
• Developing: 6 to 9 walkouts
• Needs Work: Fewer than 6 walkouts

Best Variations: Walkouts to pushup, slow-tempo walkouts, wide-stance walkouts

Form Tip: Keep your ribs pulled down to protect your lower back.

Squat Jumps

Squat jumps test lower-body power, coordination, and conditioning simultaneously. They engage fast-twitch muscle fibers that help you move explosively. The landing phase strengthens your joints and trains better impact control. When you repeat each rep with purpose, you develop strength that translates to everyday movement.

Muscles Trained: Quads, glutes, calves, core

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Sit your hips back and lower into a strong squat.
3. Drive through the floor and jump straight up.
4. Land softly with your knees lined up over your toes.
5. Reset your position and jump again.

Performance Rankings:

• Elite: 25+ squat jumps unbroken
• Strong: 18 to 24 jump squats
• Developing: 12 to 17 jump squats
• Needs Work: Fewer than 12 jump squats

Best Variations: Tuck jumps, tempo squat jumps, squat jump to broad jump

Form Tip: Land with quiet feet to stay light, stable, and in control.