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Over 40? These Exercises Will Make Your Body Look 10 Years Younger, Trainer Says

Compound movements are the name of the game.
FACT CHECKED BY Alexa Mellardo

When you read your favorite magazines, there are likely plenty of enriching articles providing go-to tips and tricks on how to look younger, or at least, how you can slow down the aging process. Yes—taking care of yourself by following the right skincare regimen and eating a healthy diet can certainly help, but you also can't neglect exercise to look younger as well. (As a matter of fact, exercise helps you maintain a high metabolism, in addition to lowering stress and enhancing an essential component of cell aging.) If you want your body to look 10 years younger, you should choose movements that help burn fat, build muscle, and increase blood flow throughout your body.

As we grow into our 40s and beyond, our bodies begin to change. We lose muscle mass, power, speed, and endurance. Our testosterone and growth hormone levels drop, too. Beyond the aesthetics, these hormonal and body changes make it imperative to build and maintain muscle mass as we age, for as long as possible, if you want to keep your body looking young. (To put things into perspective, we drop 3% to 5% muscle mass every 10 years after hitting 30, according to Harvard Health Publishing.) This means you should be strength training at least 2 to 3 times a week, and consider focusing on the below exercises that are compound movements—ones that incorporate more than one muscle group.

If you're unsure exactly what you'll need to do to get your body looking 10 years younger, we have you covered with these trainer-approved exercises. Work them into your current fitness routine, or do all of them together as a full workout. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Front Squat

Dumbbell Front Squat
Tim Liu, C.S.C.S.

Begin by holding a pair of dumbbells up to your shoulders. Keeping your core tight, push your hips back, and squat down until your quads are parallel to the ground. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Do 10 reps.

Related: The Easiest Way to Look Younger, Says Science

Dumbbell Renegade Rows

dumbbell renegade rows
Tim Liu, C.S.C.S.

Start by getting into a pushup position with a wide stance, with a dumbbell in each hand. Keeping your core tight and glutes squeezed, take one hand and row the weight up by driving your elbow towards your hip and squeezing your lat. Return the dumbbell back to the ground, and then perform a row with the other arm. Return to the starting position before performing another pushup. Do 3 sets of 6 to 8 reps on each arm.

Bulgarian Split Squat

split squat
Tim Liu, C.S.C.S.

From a standing position, rest your back foot on a bench or couch, and step out with your other foot about 2 to 3 feet away from the bench. Hold a pair of dumbbells at your sides, then start the move by lowering your body straight down—using control—so that your back knee almost touches the ground, and your front knee is in a runner's lunge. Come up 1/4 of the way, then back down to the bottom. Then, use your weight to drive through your front heel in order to return to standing, flexing your quads and glutes as you rise.

That counts as one rep. Perform all 8 reps on one leg before switching to the other.

Related: Over 60? These Exercises Will Make Your Body Look Younger, Trainer Says

Dumbbell Push Press

dumbbell push press
Tim Liu, C.S.C.S.

Begin by holding a pair of dumbbells at shoulder height. Keeping your core tight, dip into a quarter squat. Explode up, and use the momentum to press the weight up over your head. Lower under control back into the starting position before performing another rep. Perform a total of 8 reps.

Bike Sprints

trainer cycling in gym
Tim Liu, C.S.C.S.

Get on your favorite exercise bike, and strap your feet in. Holding the handles, lean forward, and begin peddling hard. Don't stop for 30 seconds. Repeat this entire sequence 3 to 5 times total, and then you're done!

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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