These 10+ Bodyweight Exercises Are All You Need to Start Rebuilding Strength After 40

Age is Just a Number—Strength Isn’t. Let’s Rebuild Yours.

Ever heard 40s are the new 20s? Sure, you might feel wiser and wealthier—but let’s talk about the elephant in the room: your health. As a trainer for 8 years, I’ve seen too many clients in their 40s struggle with stiff joints, fading energy, and creeping weight gain.

Blame it on slowing metabolism, dipping hormones (yes, both men and women), or just life getting busier. But here’s the truth: You don’t need Olympian genetics to stay strong. You just need consistency and the right moves.

The good news? No gym required. These 15 Bodyweight Exercises will rebuild your strength, mobility, and confidence—right at home. I’ve used them with hundreds of clients who thought their ‘prime’ was behind them.

Spoiler: It wasn’t. Ready to prove it?

All Bodyweight Exercises

These bodyweight exercises come from my personal research. They are specialized for anyone who are new to fitness. And want to start rebuild their strength and endurance at any age.

1. Burpees

The ultimate full-body torch! Burpees boost endurance, burn calories, and fire up your chest, legs, and core. Perfect for home workouts when time’s tight.

How To Do

1. Stand straight with your feet shoulder-width apart—it helps to practice in front of a mirror if you’re new.
2. Bend at your hips and knees, lowering yourself into a squat until your palms touch the floor.
3. Kick your legs back in one quick motion so you land in a plank position (keep your core tight!).
4. Optional: Lower your chest for a push-up, elbows at a 45-degree angle, then push back up.
5. Jump your feet forward so they land just outside your hands, returning to a squat.
6. From here, explode upward into a vertical jump, reaching your arms straight overhead.
7. Land softly by bending your knees—never lock them—and immediately flow into the next rep.
8. Move smoothly, like a spring: controlled on the way down, explosive on the way up.
9. If jumping is tough, step back into the plank instead, or skip the push-up entirely.
10. Start with 5 slow, perfect reps—speed comes later. Trust me, even athletes get gassed by these!

2. Push-Ups

The ultimate chest builder you can do anywhere! Push-ups target your pectorals, shoulders, and triceps while engaging your core. Perfect for home workouts when you want maximum results with zero equipment.

How To Do

1. Start on any flat surface—use a gym mat if the floor feels uncomfortable.
2. Lie face-down, then position your palms next to your lower chest (not too wide or narrow). 
3. Imagine making a “triangle” with your thumbs and index fingers under your pecs.
4. Press through your palms, lifting your body in one straight line—head to heels. No sagging hips or arched back!
5. As you push up, focus on squeezing your chest like you’re pressing the floor away. Keep your neck neutral (eyes forward, not down).
6. Lower yourself slowly—take 2–3 seconds—until your chest nearly touches the mat. That’s where the magic happens!
7. Stay controlled: No bouncing at the bottom or half-reps.

Trainer Tip: Newbies often feel this more in their triceps—that’s normal! After 2–3 weeks, your chest ‘wakes up.’ Stick with it!

3. Pull-Ups or Chin-Ups

The king of back exercises! Pull-ups build impressive upper body strength by targeting your lats, biceps, and entire upper back. They’re challenging but incredibly rewarding.

How To Do

1. Grab a pull-up bar with an overhand grip (palms facing away), hands slightly wider than shoulder-width. No monkey bars? Use a sturdy tree branch or doorframe pull-up bar.
2. Hang fully—arms straight, shoulders relaxed. This stretch preps your lats!
3. Engage your core (like bracing for a punch) to stop your legs from swinging.
4. Pull yourself up by driving your elbows down—imagine you’re squeezing a pencil between your shoulder blades.
5. Keep your chest proud and eyes forward. No chin-jutting!
6. Rise until your chin clears the bar. If you can’t yet, go halfway—progress beats perfection.
7. Lower yourself slower than you rose—3 seconds down. This builds control.
8. Breathe: Exhale on the way up, inhale on the descent.

4. Close Grip Push-Ups

The triceps shredder! This push-up variation shifts focus to your arm muscles while still engaging your chest and core. Perfect for building sleeve-stretching arm strength at home.

How To Do

1. Start face-down on a mat, but place your hands directly under your chest, thumbs almost touching. This narrow grip targets triceps.
2. Keep your elbows glued to your ribs as you push up—no flaring! Imagine squeezing a notebook under each armpit.
3. Press up until your arms lock out, feeling the burn in your triceps (not your chest).
4. Lower slowly (3 seconds) until your chest barely touches the mat. This maximizes time under tension.
5. At the bottom, pause for a second—this is where your triceps work hardest.
6. Explode back up, driving through your palms like you’re pushing the floor away.
7. Keep your body rigid as a plank throughout—no sagging hips or arched back!

5. Squats (Bodyweight, Weighted or Kettlebell)

Leg day, simplified! Kettlebell squats build explosive lower body strength while improving mobility. Targets quads, glutes, and hamstrings with bonus core engagement.

How To Do

1. Stand with feet shoulder-width apart, toes slightly turned out. Hold a kettlebell close to your chest (“racked position”) – one hand on the handle, the other supporting the weight. No kettlebell? Use a dumbbell or even a heavy book!
2. Keep your chest proud and shoulders back – imagine you’re showing off a medal.
3. Initiate the squat by pushing your hips back (like sitting into a chair), not just bending knees.
4. Lower down until your thighs are at least parallel to the floor. Deeper = better, but only if you can maintain form.
5. Drive through your entire foot (heels, balls, toes) as you stand up – no leaning forward!
6. Squeeze your glutes hard at the top – this protects your lower back and maximizes results.
7. Breathe: Inhale on the way down, exhale forcefully on the way up.
8. Keep the kettlebell steady – it shouldn’t pull you forward. If it does, go lighter!

6. Traditional Planks

The core crusher! Planks build full-body stability, targeting your abs, back, and shoulders simultaneously. No movement needed – just pure tension.

How To Do

1. Start face-down on a mat, then prop yourself up on your forearms (elbows under shoulders) and toes. Use a folded towel under elbows if they’re sensitive.
2. Squeeze your glutes and brace your core like you’re about to take a punch—this stops your hips from sagging.
3. Keep your neck neutral—eyes on the floor, not staring forward. Imagine balancing a book on your back.
4. Hold this rigid “straight line” from head to heels. No hiking your butt up or letting your belly drop!
5. Breathe steadily—shallow breaths mean you’re clenching, not bracing.
6. Aim for 20–30 seconds initially. Better to hold perfect form for 10 seconds than sloppy form for a minute.
7. To finish, lower your knees gently—don’t just collapse!

7. Side Planks

The oblique assassin! Side planks target love handles and improve spinal stability – crucial for avoiding back pain in your 40s.

How To Do

1. Lie on your side, legs stacked. Prop yourself up on your bottom forearm (elbow under shoulder). Beginners: Bend knees 90° for stability.
2. Lift your hips until your body forms a straight diagonal line—no sagging or rolling forward!
3. Press your bottom forearm into the floor like you’re pushing away a rude person—this fires up your shoulder.
4. Keep your top hand on your hip or reach it toward the ceiling for extra balance.
5. Squeeze your obliques (those side abs) as if you’re about to get tickled there—this is where the magic happens.
6. Hold for 15-30 seconds while breathing normally—no breath-holding!
7. Lower with control, then switch sides. Your weaker side will shake—that’s normal!

8. Lunges

The ultimate “functional” leg builder! Walking lunges torch your quads, glutes, and hamstrings while improving balance—exactly what you need for climbing stairs or chasing kids pain-free.

How To Do

1. Stand tall, hands on hips or relaxed by your sides. No staring at the floor—keep your chin up like you’re proud of these lunges!
2. Take a big step forward with your right leg, landing heel-first. This isn’t a tiptoe ballet—strike the ground like you mean it!
3. Lower your back knee straight down toward the floor, stopping just before it touches. Front thigh should be parallel to the ground—no half-reps!
4. Push through your right heel to stand up, bringing your left foot forward to meet it. No rocking momentum—control every inch!
5. Immediately step forward with your left leg and repeat. This is a walking motion, not a start-stop drill!
6. Keep your torso upright—no leaning forward like you’re searching for lost keys!
7. Breathe out as you push up, in as you step forward. If you’re holding your breath, you’re working too hard!
8. Do 10-12 steps per leg to start. Your legs will burn—that’s the point!

9. Inverted Rows

The no-gym back builder! Inverted rows on TRX cables hammer your lats, biceps, and grip strength—perfect for pulling yourself out of chairs or carrying heavy groceries with ease.

How To Do

1. Grab the TRX handles, walk your feet forward until you’re leaning back at 45 degrees. The more upright you stand, the easier—start easy!
2. Keep your body rigid—abs tight, butt clenched, legs straight. No sagging hips like a hammock!
3. Pull your chest to the handles by squeezing your shoulder blades together—imagine cracking a walnut between them.
4. Pause when the handles touch your ribcage—this is where your back works hardest.
5. Lower yourself slowly (3 seconds)—don’t just drop! Control beats speed every time.
6. Keep elbows at 45 degrees—flaring them out turns this into an arm exercise.
7. Breathe out as you pull, in as you lower. If you’re turning red, you’re holding your breath!

10. Calf Raises

The secret to strong, defined calves you can do anywhere! Wall-supported calf raises target those stubborn lower leg muscles that get neglected—critical for better balance and pain-free walking.

How To Do:

1. Stand 1-2 feet from a wall, feet hip-width apart. No fancy equipment—just a sturdy wall!
2. Lean forward slightly and place your palms flat on the wall at shoulder height. This is your balance aid, not a crutch—don’t push too hard!
3. Lift your heels as high as possible, pressing onto the balls of your feet. Imagine you’re trying to peek over a fence!
4. Squeeze your calves hard at the top—this is where the magic happens. No lazy half-reps!
5. Lower your heels back down slowly (2-3 seconds)—control is key for stubborn calves.
6. Keep your toes firmly planted—no slipping or rolling. Grip the floor like you’re barefoot on hot sand!
7. Repeat for 20-30 reps per set. Yes, it burns—that’s how you know it’s working!
8. For extra challenge, try single-leg raises or pause for 3 seconds at the top.

11. Sit-Ups

The classic core strengthener! Proper sit-ups target your entire abdominal wall while teaching your core to work as a unit—essential for better posture and pain-free movement.

How To Do

1. Start seated on a mat with knees bent 90 degrees, feet flat and glued to the floor. No carpet burns—use that mat!
2. Place hands lightly behind your ears—not pulling your neck! Imagine holding a fragile egg between your head and hands.
3. Lower your torso back slowly until your lower back touches the mat. This isn’t a free fall—control the descent!
4. Engage your abs like you’re about to cough, then curl up until your chest nears your thighs. Lead with your breastbone, not your chin!
5. Exhale sharply as you rise—this forces your abs to work harder. That “ssss” sound means you’re doing it right!
6. Lower back down with the same control (2-3 seconds). The lowering part is just as important as the lift!
7. Aim for 10-15 clean reps. If your neck hurts, drop your hands to your chest—ego won’t build abs!

12. Leg Raises

The lower-ab shredder! Leg raises target that stubborn belly pooch while strengthening your hip flexors—key for pain-free movement and better posture as you age.

How To Do

1. Lie flat on your mat, legs straight, arms by your sides with palms down. Press them into the mat like you’re trying to leave handprints—this stabilizes your torso!
2. Engage your lower abs by imagining you’re zipping up tight jeans. No arching your back—keep it glued to the mat!
3. Slowly lift both legs to 90 degrees (knees locked!). Move like your feet are pushing through wet concrete—slow and controlled!
4. Pause at the top and squeeze those lower abs like you’re blocking a punch to the gut!
5. Lower your legs halfway down (stop before they touch the floor) to maintain constant tension. This isn’t a rest break!
6. Breathe out as you lift, in as you lower. If you’re holding your breath, you’re cheating!
7. Start with 8-10 reps. Shaking is normal—that means it’s working!

13. Glutes Bridges

 The secret to a strong backside! Glute bridges fire up your posterior chain (glutes, hamstrings, lower back) while protecting your spine—perfect for fixing “dead butt syndrome” from sitting all day.

How To Do

1. Lie on your mat with knees bent 90 degrees, feet flat and hip-width apart. Your heels should be close enough to graze your fingertips when arms are extended.
2. Plant your palms face-down beside you—these aren’t for pushing, just balance! Imagine they’re glued to the mat.
3. Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes like you’re cracking a walnut between them!
4. Pause at the top for 2 seconds—this is where your butt works hardest! No lazy half-reps.
5. Lower slowly (3 seconds), stopping just before your butt touches the mat. Maintain tension like you’re hovering over a toilet seat!
6. Keep your ribs down—no arching your lower back. Your core should feel engaged, not just your glutes!
7. Aim for 12-15 controlled reps. If your hamstrings cramp, scoot your feet farther forward.

14. Bodyweight Hamstring Curls

The ultimate hamstring builder without machines! This brutal move isolates your posterior chain while improving knee stability—critical for avoiding injuries as you age.

How To Do

1. Lie face-down on your mat, legs fully extended. Belly button pressed into the floor like you’re trying to hide it!
2. Have your partner kneel and firmly grip your ankles. Pro tip: Use a resistance band looped around a pole if training solo!
3. Cross your arms over your chest—no cheating by pushing off the floor!
4. Dig your hips into the mat and curl your heels toward your butt like you’re kicking yourself for skipping leg day.
5. Squeeze your hamstrings hard at the top—imagine trying to crush a watermelon between your calves and thighs!
6. Lower back down with sloth-like control (3-4 seconds). Falling fast = zero benefits!
7. Keep your hips glued to the mat throughout. If they lift, you’re using momentum, not muscles!
8. Start with 6-8 reps. If this feels easy, your partner isn’t adding enough resistance!

15. Cardiovascular Exercises

Let’s be real—strength alone won’t cut it. At 40+, your heart and lungs demand just as much attention as your biceps. Think of it like this: A powerful engine is useless without good fuel lines. That’s where cardio shines.

I swear by 30-40 minute jogs, skipping ropes (great for bone density!), long cycling sessions, swimming (easy on joints), and boxing sparring (stress-buster too!). These aren’t just calorie burners—they keep your arteries clean, energy high, and brain sharp.

As a trainer, here’s my blunt advice: Skip cardio, and you’re only half-training. Pair these with your bodyweight routine, and you’ll move like you’re 25 again—whether chasing kids or climbing stairs without huffing. Your heart will thank you later.

Basic Exercise Routine for Beginners

Exercise	Sets	Reps	Rest Between Sets
Burpees	5 Sets	15 Reps	30 Seconds
Push-Ups	4 Sets	10 – 15 Reps	30 Seconds
Pull-Ups	4 Sets	10 – 15 Reps	30 Seconds
Close Grip Push-Ups	3 Sets	10 – 15 Reps	30 Seconds
Squats	4 Sets	10 – 15 Reps	30 Seconds
Lunges	4 Sets	10 – 15 Reps	30 Seconds
Planks	3 Sets	1 to 2 min	30 Seconds
Side Planks	3 Sets	1 to 2 min per side	30 Seconds
Inverted Rows	3 Sets	10 – 15 Reps	30 Seconds
Calf Raises	3 Sets	20 – 30 Reps	30 Seconds
Sit-Ups	3 Sets	10 – 15 Reps	30 Seconds
Leg Raises	3 Sets	10 – 15 Reps	30 Seconds
Glutes Bridges	3 Sets	10 – 15 Reps	30 Seconds
Hamstring Curls	3 Sets	10 – 15 Reps	30 Seconds

Conclusion: Fitness Is Not Just a Hobby!

When I ask my clients what they truly want after crossing 40, the answer’s always the same: “To live long and healthy.” Sounds simple, right?

But here’s the kicker—when I dig deeper, their reality shocks me. Long story short? Their physical health is a mess… and their nutrition habits? Even worse.

Let’s get real: Fitness isn’t just 60-90 minutes of exercise a day. Nope. The real game-changer? Nutrition.

We’ll wrap here—but if you want the best nutrition tips for your 40s (yeah, I know you do!), subscribe for notifications. That article’s coming soon.

Stay strong,
Aashay

(Your trainer who’s seen too many folks ignore food and wonder why they’re not getting results.)