6 Exercises I Do Every Week to Stay Strong After 40

If you’re looking for the perfect workout, perfect exercise or some secret training method, you’re probably making fitness harder than it needs to be.

At 43, I care about a few simple things.

I want to be strong.

I want to stay athletic.

I want to look good.

I want my body to feel good.

And most importantly, I want to be able to keep doing this stuff for decades.

As a coach and owner of Jeremy Scott Fitness in Scottsdale, Arizona, I’ve spent years training busy adults who want the same thing.

Most of our clients aren’t trying to become professional athletes.

They’re busy parents, professionals and adults in their 30s, 40s, 50s and beyond who want to get stronger, drop body fat, have more energy and stay physically capable.

And you don’t need 50 different exercises to make that happen.

Here are six exercises I personally come back to almost every single week

1. Split Squats

If you want strong legs, healthy movement and better single-leg strength, split squats are tough to beat.

They train your:

• Quads

• Glutes

• Hamstrings

• Core

• Balance and stability

I especially like single-leg work as we get older because life happens one leg at a time.

Walking, running, climbing stairs, playing with your kids and participating in sports all require you to produce and control force on one leg.

You also don't need a massive amount of weight to make split squats challenging.

For busy adults, they give you a huge return for the time invested.

2. Deadlifts

Deadlifts have been a staple in my training for years.

Done correctly, they build strength through your entire backside while teaching you how to safely pick something heavy up from the ground.

You’re training your:

• Glutes

• Hamstrings

• Back

• Core

• Grip

That’s a lot of muscle from one exercise.

You also don't need to max out your deadlift every week.

As we teach our clients at our Scottsdale gym, the goal isn’t simply lifting the most weight possible.

The goal is getting stronger while staying healthy enough to keep training.

Quality reps. Appropriate loads. Consistent progression.

3. Loaded Carries

This might be the least flashy exercise on the list.

It might also be one of the most useful.

Grab something heavy and walk.

Farmer’s carries and other loaded carry variations challenge your grip, core, shoulders, posture and total-body stability.

They can also give you a great conditioning effect.

I love carries because they feel like real-world strength.

Being able to pick something heavy up, control it and move with it is a skill I want to maintain for the rest of my life.

4. Push-Ups

I’ve been doing push-ups for decades and I don't plan on stopping.

Push-ups train your chest, shoulders, triceps and core while requiring you to control your own body.

They also work for almost every fitness level.

If regular push-ups are too difficult, elevate your hands.

If regular push-ups are easy, add load, slow down the tempo, elevate your feet or use more challenging variations.

Simple doesn't mean ineffective.

Push-ups work.

5. Dips

Dips are another staple in my upper-body training.

If your shoulders tolerate them well and you can perform them with good mechanics, dips are an incredible way to train your chest, shoulders and triceps.

Start with bodyweight.

Build quality reps.

Then, if appropriate, you can eventually add weight.

Like everything else, the goal isn't doing the fanciest variation.

Get really good at the basics first.

6. Pull-Ups

If I could keep only a handful of upper-body exercises, pull-ups would make the cut every time.

Pull-ups build your:

• Lats

• Upper back

• Biceps

• Forearms

• Grip

They’re also one of my favorite measurements of relative strength.

You don't have to be able to knock out 20 pull-ups today.

If you can't perform a strict pull-up yet, start with bands, assisted pull-ups, controlled negatives or other pulling variations.

Meet yourself where you're at and improve from there.

The Best Training Program Is One You Can Actually Stick With

This is where people often get fitness wrong.

They constantly search for something new.

New exercises.

New workouts.

New challenges.

New hacks.

Meanwhile, the people making progress are usually getting really good at boring basics.

That’s a big part of our training philosophy at Jeremy Scott Fitness in Scottsdale, AZ.

We work with busy adults who don't have two hours per day to spend in a gym.

You need training that fits your life.

Get in.

Train hard.

Get stronger.

Improve your conditioning.

Then go live your life.

For most adults, especially after 35 or 40, consistency is far more important than complexity.

Looking for a Personal Trainer or Gym in Scottsdale?

If you live in Scottsdale, North Scottsdale, Paradise Valley or the surrounding Phoenix area and you're looking for a gym that focuses on strength, conditioning, mobility and long-term health, come check us out.

At Jeremy Scott Fitness, we specialize in helping busy adults get stronger, leaner and more athletic without living in the gym.

Our training is designed to be efficient and scalable for your current fitness level.

Try Jeremy Scott Fitness FREE for One Week

If you're local to Scottsdale, come experience our training in person.

Try Jeremy Scott Fitness FREE for one week and see if our Scottsdale training community is the right fit for you.

No need to get in shape before you show up.

That’s what we're here for.

Not in Scottsdale? Train With Me Anywhere

You can also train with me through the Jeremy Scott Fitness App.

You'll get access to workouts, training programs, mobility sessions, nutrition resources and programming designed for busy adults who want results without making fitness their entire life.

Try the Jeremy Scott Fitness App FREE for one week.

Whether you're training with us here in Scottsdale or following along from across the country, the message stays the same:

Keep it simple.

Get strong.

Stay consistent.

And build a body that's capable of doing cool stuff for a very long time.

As always any questions just ask I am happy to answer.

Until next time eat well, train hard & be nice to people.

Jeremy Scott Fitness
Scottsdale, Arizona
Personal Training | Strength Training | Group Training | Fitness for Busy Adults