6 Best Exercises (and Their Alternatives) for Adults Over 40

As we get older, training needs to change. What worked in your 20s or 30s might not feel great in your 40s, 50s, and beyond. The truth is, you can still build strength, stay mobile, and feel amazing, you just need smart exercise choices that protect your joints and keep you progressing.

Here are 6 of the best exercises for adults over 40, plus alternatives that make them work for any body:

1. Split Squats (and Alternatives: Lunges or Single-Leg Sit-to-Stand)

Split squats are a powerhouse move for leg strength, balance, and hip stability. They build strength evenly on both sides, which is crucial as we age and imbalances creep in.

Why it works: More control than traditional squats, with less stress on the spine.
Alternatives: Walking lunges (if you want more dynamic work) or single-leg sit-to-stand from a chair (a fantastic beginner-friendly option).

2. Dumbbell Floor Press (vs. Bench Press)

The floor press is a hidden gem. It’s essentially a bench press performed on the floor, which limits your range of motion.

Why it works: Reduces stress on the shoulders by preventing your elbows from dipping too low. This makes it safer and often more effective than the traditional bench press for adults over 40.

Alternative: Incline dumbbell press if you want more range without overloading the shoulders.

3. Landmine Press (vs. Overhead Press)

Overhead pressing can be tough as we lose mobility in the shoulders and thoracic spine. For many, it causes more harm than good.

Why it works: The landmine press allows you to press at an angle instead of directly overhead, protecting the shoulders and lower back while still building upper body strength.

Alternative: Z Press (seated on the floor, pressing overhead with dumbbells) for core strength, or a seated dumbbell press if you’ve got the mobility.

4. Sled Push and Drag (vs. Heavy Back Squats)

Heavy squats are great, but they also load the spine heavily, which can be problematic for joints and recovery as we age.

Why it works: Sled pushes and drags build leg strength and conditioning with less axial loading. Julien Pineault calls this WES: Weight-Excluded Strength. It means you can train the muscles hard without the same wear and tear on the joints and spine.

Alternative: Step-ups or goblet squats if you don’t have access to a sled.

5. Trap Bar Deadlift (or Staggered RDL)

The trap bar deadlift is one of the safest, most effective ways to build total-body strength.

Why it works: The neutral grip and more upright position reduce stress on the lower back compared to a straight bar deadlift.

Alternative: Staggered Romanian Deadlifts (RDLs) for balance, hamstring strength, and hip stability.

6. Farmer’s Carry

It doesn’t get more functional than carrying heavy weight. Farmer’s carries build grip, core strength, posture, and overall resilience.

Why it works: Grip strength is a key indicator of health and longevity as we age. It’s directly tied to independence, mobility, and overall strength.

Alternative: Suitcase carry (weight in one hand) for added core challenge.

Strength training over 40 isn’t about chasing personal records, it’s about training smarter so you can move well, stay strong, and feel good for decades to come. These 6 movements (and their alternatives) give you a blueprint for sustainable strength without beating up your body.

👉 Want a personalized plan for building strength after 40?