4 Exercises That Can Drastically Change Your Body Shape After 40

As you reach your 40s, staying fit and losing stubborn body fat can be challenging. This is natural as our bodies begin to decline around age 30. However, busy schedules and obligations can make it harder to prioritize fitness. To help combat this, we spoke with certified personal trainer Nicole Davis, who shared four effective exercises for body transformation after 40. Strength training, such as compound movements that target multiple muscle groups, is essential for shedding excess fat and toning the body. These exercises elevate heart rate, engage more muscle fibers, and burn more calories. Eating a nutritious diet and getting regular cardio is also important. If you’re looking to change your body shape and shrink your waistline after age 40, read on for Nicole Davis’s top four exercises. These exercises are effective for all ages, whether you’re in your 30s, 40s, 50s, or above. To get the best results, perform 3-4 sets of 8-12 reps for each exercise. Once you’re done, learn how to lose 5 pounds with a high-intensity circuit training workout.


According to Davis, the deadlift is an essential compound exercise for strengthening the posterior chain, which is the back side of your body. A strong posterior chain is important for daily movement, good posture, and athletic performance.
One of the great things about deadlifts is that they can be performed using a variety of equipment, such as barbells, dumbbells, and resistance bands. Regardless of the equipment used, the core movement remains the same. The deadlift requires a straight back and hips hinged like sitting in a chair, lowering the hands to mid-shin level, and then standing back up to return to the starting position.


Rows are another effective compound exercise for targeting the posterior chain. There are several variations of rows that work the back and biceps. Like deadlifts, rows can be done using a barbell, dumbbells, resistance bands, or a cable machine. According to Davis, the key to performing rows correctly is to keep the elbows close to the body, driving them straight back or up and back, engaging the lats (latissimus dorsi) as you perform the movement.


The squat is another highly recommended exercise by Davis for those looking to change their body shape after 40. This compound lift is a powerful tool for building strength and power in the lower body. Stronger legs make daily tasks easier and improve athletic performance. Squats work the glutes, quads, and core, and can be performed using a barbell, dumbbell, Smith machine, or resistance bands. If you are new to squats, it’s recommended to start with using just your body weight until you master the proper form.

Overhead Press

The overhead press is another functional movement that mimics daily activities, such as putting something on a high shelf, according to Davis. It’s best performed with a barbell, but can also be done using dumbbells. The exercise targets several muscles in the upper body, including the deltoids, pecs, triceps, and trapezius. To perform the overhead press, stand with feet shoulder-width apart and the barbell or dumbbells in a front rack position. Push the weight straight up, stopping just before your elbows lock out. Then, lower the weight slowly back to the start position and repeat.  




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