Home Workouts for Beginners Over 40

Start lighter than you think

Pick the easier version of each exercise for the first week. Controlled reps with good form build strength and confidence without leaving you too sore to train tomorrow.

Five movements to build on

• Sit-to-stand squats — leg strength for everyday life
• Incline or wall push-ups — upper body without strain on the wrists
• Assisted reverse lunges — balance and single-leg strength
• Glute bridges — hips and lower back support
• Plank holds — a strong, stable core

Don't skip mobility

A few minutes of mobility each morning keeps joints moving well and makes every workout feel easier.

Check with your doctor first

If you have an injury or medical condition, get the all-clear before starting any new programme, and stop if anything feels painful.