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Top 5 Fitness Movements You Should Be Doing If You’re Over 40

Top 5 Fitness Movements You Should Be Doing If You’re Over 40

  1. Are you over 40 years of age and looking to keep a sharp fit body? 
  2. Do you want to learn about some functional movements to give your training and health longevity? 
  3. Are you interested in building fitness and strength for the long haul? 
  4. Do you want to learn about what fitness movements will allow you to outperform most people half your age? 

I often surprise people when I tell them that I’m 42 years old. I surprise them even more when they see the type of fitness movements I use for myself. This is not me trying to pat myself on the back. No, that is neither my intention, or my goal here. The point is that I know what works. I have a system that has been field tested and proven time and time again for a near 20 year career now. So for today’s article I will shed a bit of light onto this to help you.

Fitness Movements For Over 40 Training 

Man holding a kettlebell in the racked position with his right arm close to the camera.

Learn how to utilize the most effective fitness movements for your strength and conditioning at any age! Click the image here to learn more.

So if you’re over 40 and reading this then you know there a few different challenges you face. Once you hit that 40 year mark you have to adjust some elements of your training. The funny thing is that I don’t feel, or function much different than I did when I was in my 20’s. Now saying that there are a couple of differences which I’m sure you can relate to as well.

I notice that my body stiffens up a bit more than it used to, but believe me I’m quick to correct that with mobility. Even that is intermittent and not an everyday occurrence, but I can credit that to my lifestyle and the movements that I’m going to share with you here in this article.

The other elements involve function and recovery which basically go hand in hand.

The fact is that there’s a huge misconception about age with most of the population concerning fitness. For example most tend to think that age itself is the limiting factor and attribute most of their shortcomings regarding fitness as simply the result of getting old. This is complete bullshit and it irritates me every time I hear it.

The truth is most people have busy lives and the reality is that most just don’t prioritize fitness in their lives because they’re placing that energy somewhere else in their life. People make excuses.

It’s really simple. If someone doesn’t have a problem paying $5000 or $10,000 on a vacation, but doesn’t want to invest $50 in a well planned strength and conditioning program then their physical shortcomings are a result of their priorities, not their age.

So with that being said if you want to continue making physical gains from 40 and beyond then start plugging these movements into your workouts.

1. Goblet squat: 

Remember that old habits die hard and squatting should be the detective John McClane of your functional movement. You should perform goblet squats on a consistent basis. This squat movement will keep your ankles, knees, and hips primed for movement. This is important so that you will maintain a high level of functional fitness for a lifetime.

2. Get up floor press: 

The get up floor press is a great prerequisite to the full Turkish Get Up (TGU). This movement teaches you how to seamlessly move and to properly engage your core midsection for rolling up out of a lying position. This may sound like an obvious skill, but you’d be surprised at how poorly most people do this over the age of 40.

3. Turkish get up (TGU):

The full TGU is probably one of the most valuable exercises you can do for yourself. One thing I’ve noticed for sure with the full TGU is that it keeps my body sharp and mobile when I’m consistent with it.

When I’m strong with the TGU I’m stronger everywhere else in my training…period!

4. Hindu push-up: 

Having been a strength and conditioning coach now for nearly 20 years I can tell you that one of the biggest issues many people struggle with is tight lats and a tight shoulder girdle. Hindu push-ups are a great way to remedy this. So these enable you to both strengthen and stretch your lats and shoulder girdle killing two birds with one stone.

5. 4 Point hip stretch series: Note that I’m including all 4 of these movements for the 5th movement as it address the entire hip joint. Consequently stretching and mobilizing the hips is going to be one of the most impactful aspects of your fitness program as you age.

Hip adductors: 

Hip abductors:

Hip flexor/thigh:

Glute/hamstring stretch: 

The most common cause for low back pain and injury can be traced to immobile hips. Therefore your hips must be mobile and functional if you expect to pull that deadlift, hit that squat, or crank out a set of kettlebell swings.

So the bottom line is that restricted hips equate to killing your fitness and health. So work to correct this problem here with my 4 point hip series.

Fitness Movements For Over 40 Training: The Takeaway 

So the big takeaway here is that you need to maintain focus on your strength by making sure you’re mobile and functional in the process. As a result you will continue to hit PR’s injury free and make gains that will last for years to come.

So are you utilizing all of these fitness movements in your training? 

Which ones do you need to add in? 

Post up and share below in the comments below. 

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Man holding an atlas stone on his shoulder displaying functional fitnessRelated Articles:

Top 15 Athletic Movements You Should Be Doing

4 Mechanical Tactics To Improve Your Strength Besides Lifting Heavy

5 Simple Ways To Measure Your Functional Fitness

3 Functional Strength Drills For Fitness And Performance

4 Guaranteed Ways To Get A Functionally Strong Body

4 Point Hip Stretch Series: Squat Prep Your Hips

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Brandon

I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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