Connect with us
https://yoursportsnation.com/wp-content/uploads/2025/07/call-to-1.png

Sports

5 Classic Strength Moves That Work Better Than Personal Training After 40

Published

on

5 Classic Strength Moves That Work Better Than Personal Training After 40

Real talk: Life happens. Between juggling work deadlines, social plans, and endless errands, heading to the gym for a personal training session quickly gets pushed to the back burner. But prioritizing health and wellness is a non-negotiable—especially after 40. So we’ve rounded up five classic strength moves that make for an ultra-productive workout. The best part? You can easily do these exercises at home or wherever you happen to be.

“As a CPT and women’s health coach, I believe that age doesn’t limit your strength potential, it just changes how we approach training,” says Kristina Turnure, MS, CPT, PN1, GGS-PPN, founder at Built & Balanced. “The exercises below are timeless because they train the patterns we use daily: squatting, pushing, pulling, hinging, and stabilizing. Over 40, the primary goal is moving well, staying strong, and keeping your body ready for daily living.”

These tried-and-true exercises will help you preserve and build muscle.

5 Classic Strength Moves To Do After 40

Squat

Athletic lady doing squat exercises with dumbbells outdoors, having morning training on top of mountain. Active lifestyle concept
Shutterstock

“Squats target your quads, hamstrings, glutes, and core, which are key muscles for mobility and longevity,” Turnure explains.

  1. Stand tall, feet shoulder-width apart on the floor.
  2. Extend your arms in front of you or place your hands on your hips.
  3. Bend at the knees and hips to lower into a squat.
  4. Descend until your thighs are parallel to the floor.
  5. Press through your heels to return to standing.
  6. Perform 3 to 4 sets of 8 to 12 reps.
  7. To modify this exercise, hold onto a chair or countertop for support, or decrease squat depth.

Is 10 Minutes of Exercise Daily Enough to Stay Strong?

Pushup

Happy young woman doing push-up exercises during hard training near the sea beach
Shutterstock

“Pushups strengthen the chest, shoulders, triceps, and core, helping maintain upper-body pushing strength,” Turnure says.

  1. Assume a high plank with your hands under your shoulders and your body straight.
  2. Bend your elbows and lower your chest toward the floor.
  3. Maintain a long, straight body as you lower.
  4. Press back up, straightening your arms.
  5. Perform 3 to 4 sets of 8 to 10 reps.
  6. To modify this exercise, elevate your hands on a workout bench or wall to decrease shoulder and wrist strain.

The 4 Strength Moves Every Man Over 50 Needs for Longevity

Glute Bridge

Fit black woman performing glute bridge exercise on fitness mat in living room, enjoying healthy lifestyle
Shutterstock

“Glute bridges support hip stability, glute activation, and low back health,” Turnure points out.

  1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
  2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
  3. Squeeze your buttocks, holding at the top for a moment.
  4. Lower your hips back to the start position.
  5. Perform 3 to 4 sets of 12 to 15 reps.
  6. To modify this exercise, perform single-leg glute bridges for a greater challenge.

5 Strength Moves That Rebuild Muscle After 45 (No Equipment Needed)

Bent-Over Row

bent-over dumbbell row exercise
Shutterstock

“Rows keep your posture strong and combat the ‘desk hunch’ by strengthening the back, shoulders, and arms,” says Turnure.

  1. Stand tall, feet hip-width apart, and a dumbbell in each hand in front of you.
  2. Hinge at the hips until your torso is parallel to the ground.
  3. Maintain a flat back and soft knees.
  4. Allow the weights to lower with your arms completely extended.
  5. Row the dumbbells up toward your torso.
  6. Lower to the start position with control.
  7. Complete 3 to 4 sets of 8 to 12 reps.

6 Bodyweight Moves That Build Strength Faster Than Gym Equipment After 45

Plank

Senior woman in sportswear doing plank exercise at home
Shutterstock

“Planks build deep core strength, spinal stability, and total-body tension,” Turnure explains.

  1. Place your hands under your shoulders.
  2. Press into the pads of your fingers and hug your inner arm toward your armpit.
  3. Walk your feet out to hip-width. Your body should form a straight line.
  4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
  5. Hold your plank, completing 3 to 4 sets of 20 to 40-second holds.
  6. To modify this exercise, lower to your knees while maintaining a straight line from shoulders to hips.

Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.

Alexa Mellardo

Alexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications. Read more about Alexa

Sports

Campbell Falls to No. 3 Texas A&M in 2025 NCAA Volleyball Championship Opening Round

Published

on


Campbell Falls to No. 3 Texas A&M in 2025 NCAA Volleyball Championship Opening Round

Bookmark and Share




COLLEGE STATION, Texas – Despite a valiant defensive effort, the Campbell volleyball team saw its season come to an end after falling to No. 3 Texas A&M at the 2025 NCAA Volleyball Championship in straight sets (20-25, 10-25, 13-25) inside Reed Arena on Friday evening.
 
The Camels finished the season with a 23-7 record. Hannah Pattie and Bella Illig battled on the back line, each reaching double figures in digs with 11 and 10 apiece, respectively. Abbie Tuyo notched a team-best nine kills on Friday.

The CAA Champions kept pace with the Aggies (24-4) in the opening set, going point-for-point before taking an early 7-6 lead on a tandem block from Tuyo and Aley Clent. Texas A&M surged shortly after with a 9-2 run halted by a slam by Campbell’s Gwen Wolkow. The Camels did not go away quietly with an 8-1 stretch of their own, starting with a kill from Maja Daca and finishing with a Clent and Tuyo stuff on A&M’s Kyndal Stowers at the net to pull within three, 23-20. The Aggies went on to capture the first set two points later, 25-20.

Campbell’s Daca helped her team to a 3-3 tie to start the second frame after earning a kill and painting the end line for a service ace. The Aggies pulled away after seeing Logan Lednicky register four kills and a solo block on the team’s 10-1 run to close out the set, 25-10 win.

The Camels’ Illig fought off heavy swings from the Aggies’ attackers all evening, but her impressive defensive abilities were on full display to start the third set. The graduate libero saved a floater from hitting the floor and dug out two more attacks before setting up Tuyo for the kill, tying the score at two early in the third set. Texas A&M proved to be too much and secured a 25-13 win in set three.

Follow #CAAVB on Facebook, Twitter, and Instagram to get up-to-date information and learn more about CAA member institutions and their volleyball programs.

 





Link

Continue Reading

Sports

Watch Wisconsin volleyball in NCAA tournament tonight; time, TV

Published

on


Dec. 5, 2025, 2:21 p.m. CT



Link

Continue Reading

Sports

No. 3 Volleyball sweeps Florida A&M, 3-0, to advance in NCAA Tournament

Published

on


AUSTIN, Texas. — The No. 3 Texas Volleyball team improved to 42-0 in the NCAA First Round after sweeping Florida A&M (25-11, 25-8, 25-14). The Longhorns improved to 24-3 on the season behind Emma Halter’s historic night on defense. 

Halter moved up to No. 8 on the all-time Texas digs list with 25 tonight, making it a 1,282 total. Halter also broke the Texas record in three-set matches with 25 digs. She’s now the fourth Longhorn to record 25, joining Dariam Acevedo (2006), Adrian Greenmail (2001) and Carrie Busch (1995). 

Ayden Ames matched her career high with eight blocks, leading the Longhorns to tally nine total. Ramsey Gary also recorded a season high three aces for a match high. The Longhorns recorded 42 kills to the Rattlers 15, holding them to a -.027 – the lowest opponent hitting percentage of the season. 

Set One: Texas dominated the opening set 25-11, limiting the Rattlers to a .000 attacking percentage while hitting .414 themselves. Torrey Stafford led the charge with five kills and a .455 hitting percentage. Swindle recorded nine assists and Halter registered 10 digs. The Texas defense totaled four and a half blocks in the first set. 

Set Two: The Longhorns held the Rattlers to only eight points, tying their opponent season low in the second set. Stafford added six more kills out of her 13 total, while Texas put up four team blocks behind Ames’ four. 

Set Three: The Longhorns saw Cari Spears add four kills and Whitney Lauenstein add one of her five kills in the third. Lauenstein also totaled four blocks on the night and hit for .571. 

Up next Texas will face off against No. 25 Penn State in the Second Round of the NCAA Tournament on Saturday, Dec. 6 at 6:30 p.m. CT on ESPN+. 



Link

Continue Reading

Sports

Volleyball sees season end in NCAA DII Second Round

Published

on


WINGATE, N.C. – Another successful Lenoir-Rhyne Volleyball season has come to an end. The Bears fell 3-1 to #3 seeded Anderson in the NCAA DII Tournament second round on Friday, closing their season at 23-8.  

Emmaleigh Allen led the team with 13 kills while Emmie Modlin and Alicia Barbarito combined for 38 assists.

INSIDE THE MATCHUP

Final: Anderson 3, Lenoir-Rhyne 1 (29-27, 20-25, 25-9, 25-18)

Records: Anderson (23-7, 16-4 SAC), Lenoir-Rhyne (23-8, 14-4 SAC)

Location: Wingate, NC | Cuddy Arena

STORY OF THE MATCH: 

  • Down early on, the Bears went on a late 4-0 run to tie the score at 22 in the first set.
  • Lenoir-Rhyne had set point at 26-25, but a 4-1 run from Anderson gave the Trojans the 29-27 set victory.
  • Hadley Prince produced back-to-back service aces to help Lenoir-Rhyne win the second set 25-20.
  • Anderson dominated the third set 25-9, finishing with a .317 hitting % and just four attack errors.
  • Lenoir-Rhyne responded early in the fourth set, jumping ahead 6-3.
  • The Trojans did not look back after tying the match at 7, keeping the Bears an arms length away the rest of the set. 

STATS OF THE GAME:

  • Anderson finished with an advantage in kills (59-to-46), hitting % (.276-to-.127), and assists (57-to-43).
  • There were a combined 38 block assists and solo blocks between the two teams.
  • Kayli Cleaver and Averie Dale combined for 11 total blocks
  • Hadley Prince led the team with 19 digs while Addison Vary collected two service aces.

BEYOND THE BOXSCORE:

  • This was the fourth meeting this season between the Bears and Trojans, with each team winning twice.
  • Emmaleigh Allen generated her sixth double-double this season after finishing with 13 kills and 16 digs.
  • Kayli Cleaver finished the season as the team leader in kills (363) and kills per set (3.36) for the second straight season.
  • The 2025 Lenoir-Rhyne Volleyball Team finished with the second highest hitting % in school history at .235, just .05 away from the record held by the the 1998 squad.
  • Averie Dale finished with a .399 hitting %, which ties the program’s individual season record held by Michelle Baity in 1999.
  • The Bears produced their third straight season with 20 or more wins and set a new program record winning 13 matches at home. 
  • Nicole Barringer now holds an 87-35 record in four years as the Bears’ head coach. 
  • Barringer is the first coach in program history to lead the team to three consecutive NCAA Tournament appearances. 





Link

Continue Reading

Sports

Volleyball’s Season Ends In Round Of 32 to No. 3 Wisconsin

Published

on


MADISON, WISC – Carolina volleyball falls to No. 3 Wisconsin Badgers (25-14, 25-21, 25-27) in the second round of the NCAA Tournament. 

The Tar Heels improved after each set, raising their hitting percentage from .146 to .317. Laynie Smith led the way offensively as she hit .400 with seven kills on only 15 attacks.

Carolina dropped the first set 25-14, but Bridget Malone was the bright spot as she came off the bench and hit above .444 with four kills.

The Tar Heels had a much better second set, putting together an impressive 7-2 run in the middle of the match that brought the score to 17-18. The Tar Heels continued to fight back against the top-ranked Badgers.

The Tar Heels battled back in the third set as the final set was tied 19 times and there were ten lead changes. 

Maddy May wrapped up her legendary Tar Heel career tonight. May played  in every single set (445) of every single match (118) over her four-year career. May currently sits third all-time in program history with 1622 digs. The senior closed out her time in Chapel Hill on a high note, as she was named Second Team All-ACC for the first time in her career.

 



Link

Continue Reading

Sports

Arizona State volleyball advances to NCAA Tournament second round

Published

on


Dec. 5, 2025, 7:31 a.m. MT



Link

Continue Reading

Most Viewed Posts

Trending