Move By Movement Pattern
Every strong, capable body is built on eight fundamental movements. Master these patterns — Squat, Hinge, Lunge, Push, Pull, Carry, Core, and Move — and you have everything you need to train for life after 40.
Bodyweight Squat
The foundational squat pattern using just your bodyweight. Perfect for warming up, building endurance, and grooving the movement before adding load.
Goblet Squat
A beginner-friendly squat holding a single dumbbell at chest height. The gold-standard squat for learning great form and building lower body strength.
Dumbbell Romanian Deadlift
A hip-hinge movement that targets the back of the body. One of the best exercises for strong glutes, hamstrings, and a resilient lower back.
Glute Bridge
A floor-based hinge that fires up the glutes and hamstrings while being extremely kind to the joints. A great starting point for building hip strength.
Reverse Lunge
A single-leg movement that builds strength and balance while being easier on the knees than forward lunges. Add dumbbells to progress.
Step-Up
A functional single-leg pattern using a step or sturdy bench. Builds leg strength, balance, and confidence with stairs and inclines.
Dumbbell Overhead Press
A vertical push that builds strong, capable shoulders — key for lifting, reaching, and carrying with ease in daily life.
Incline Push-Up
A scalable push-up performed with hands on an elevated surface. Builds upper body pushing strength progressively without overloading the wrists or shoulders.
Bent-Over Dumbbell Row
A foundational horizontal pull that builds a strong back and better posture. One of the most valuable exercises for women over 40.
Resistance Band Row
A joint-friendly pulling exercise using a resistance band. Strengthens the back and improves posture with easily adjustable resistance.
Farmer's Carry
Simply walking while holding weight at your sides. Deceptively powerful for building grip, core stability, and total-body strength.
Suitcase Carry
A single-sided carry holding one weight, like carrying a heavy suitcase. Challenges your core to resist leaning, building serious anti-tilt strength.
Dead Bug
A safe, back-friendly core exercise done lying on your back. Teaches your deep core to stay stable while your arms and legs move.
Forearm Plank
An isometric hold that builds total-core stability and endurance. The go-to core exercise that strengthens without any crunching.
Brisk Walking
The most underrated exercise there is. Walking with purpose builds cardiovascular health, supports recovery, and is sustainable for life.
Marching in Place
A low-impact cardio and warm-up movement. Gets your heart rate up and your body moving with zero equipment and no stress on the joints.