Strength After 40: Science-Backed Moves That Stop Age-Related Muscle Loss Cold

21. Diaphragmatic Breathing and Intra-Abdominal Pressure (IAP)

Before moving weight, you must build spinal stability, and that starts with your breath. Diaphragmatic breathing (belly breathing) is the foundation for creating Intra-Abdominal Pressure (IAP)—your body's natural weight belt. Properly engaging your diaphragm and bracing your core before a lift (like a squat or deadlift) stiffens the torso, significantly reducing shear forces on the spine and increasing the amount of force your limbs can safely produce. Practice lying down: inhale deeply, pushing your belly outward (not just your chest), then exhale fully. When lifting, perform a 360-degree brace: inhale, expand your abdomen against your belt or hands, then hold that pressure while executing the movement. Mastering this technique is a game-changer for longevity and strength gains.

22. The Box Squat (Depth Confidence and Glute Activation)

The Box Squat (using a stable chair or box behind you) is a scientifically proven way to teach proper squat depth and activate the powerful gluteal muscles, which often become underactive with age. Stand in front of a box where your thighs will be parallel to the floor when seated. Start by sitting back onto the box, briefly touching the surface, and then driving up immediately. The box provides a safety cue for depth, allowing you to load your hips properly without worrying about falling backward. This move helps retrain the motor pattern of rising from a low surface and allows you to add load progressively while maintaining excellent form, accelerating strength gains in the hips and thighs.