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

5. Reverse Lunge — Improve unilateral strength and balance

Single-leg moves like the reverse lunge attack muscle imbalances and boost balance, which lowers fall risk. Reverse lunges put less stress on the knee compared with forward lunges because the stepping foot moves back rather than forward. Begin standing tall, take a controlled step back, lower until both knees are roughly 90 degrees, then drive through the front heel to return to stand. Use a chair for light support if balance is a concern. To add load, hold dumbbells at your sides or a kettlebell in front. Perform 3 sets of 8–12 reps per leg, and consider alternating legs or doing walking lunges for variety. Unilateral strength work transfers to daily activities like climbing stairs and getting in and out of cars. For older adults, improving one-leg control often translates quickly into greater confidence moving in the real world.

6. Plank Variations — Core stability that supports movement

Core strength is more than aesthetics; it’s the foundation for safer movement and stronger lifts. Plank variations train the deep stabilizers that protect the spine while you move and lift. Start with a forearm plank, keeping a straight line from head to heels and breathing steadily. Hold for 20–40 seconds initially and build toward longer holds, or perform sets of shorter holds with brief rests. Side planks strengthen the obliques and lateral chain, which helps with twisting and single-leg stability. Modify by dropping the bottom knee to the floor or elevating your hands on a bench to reduce intensity. Progress by increasing hold time, adding leg lifts, or using a single-arm reach. Aim to include 2–3 plank variations per session for a total of 2–4 minutes of accumulated hold time. Core endurance improves posture, reduces back pain risk, and supports overall strength training efforts.