I asked a personal trainer how to build muscle after 40 — here's the 7-move routine they swear by

a man strength training with two adjustable dumbbells

(Image credit: Shutterstock)

It might surprise you to learn that muscle loss can begin as early as your 30s. A study published in the Journal of Cachexia, Sarcopenia and Muscle highlights this as a natural part of the aging process. The good news is that regular strength training can help you maintain muscle and stay strong over time.

With that in mind, I spoke to personal trainer Kirra Mitlo, who shared a straightforward seven-move dumbbell routine designed to support strength, balance and long-term health.

Kirra Mitlo

With a B.S. in Exercise Science & Physiology, certifications in personal training (ISSA) and functional nutrition (FMNS), Mitlo blends science-backed training with a no-BS, sustainable approach to fitness and nutrition. You can find regular workout inspiration over on her YouTube channel @kirra_mitlo.

“All the exercises in this workout are designed to keep you strong for a long time," shares Mitlo, "This is a longevity-focused workout with no ‘fluffy’ movements, just intentional exercises that translate into your day-to-day life so you can continue doing the things you love for years to come.”

She recommends completing three full rounds of the seven exercises, resting for 60 seconds between each move. This pacing helps you build strength while giving your muscles just enough time to recover.

Standard dumbbells will do the job perfectly, but using one of the best adjustable dumbbells can make it easier to increase the weight as you get stronger and save space at home.

Bicep Curl to Shoulder Press x 10 reps

trainer Kirra Mitlo doing a dumbbell bicep curl into a shoulder press — (Image credit: Kirra Mitlo)

Modified Reverse Lunge x 16 reps (8 per side)

trainer Kirra Mitlo doing a dumbbell reverse lunge — (Image credit: Kirra Mitlo)

Deadlift Curl to Press x 8 reps

trainer Kirra Mitlo doing a dumbbell deadlift curl to press — (Image credit: Kirra Mitlo)

Hammer Curl to Lateral Raise x 12 reps

trainer Kirra Mitlo doing a dumbbell hammer curl to lateral raise — (Image credit: Kirra Mitlo)

Wide Stance Dumbbell Squat x 15 reps

trainer Kirra Mitlo doing a dumbbell wide stance squat — (Image credit: Kirra Mitlo)

Single Arm Suitcase Deadlift x 16 reps (8 per side)

trainer Kirra Mitlo doing a dumbbell single arm deadlift — (Image credit: Kirra Mitlo)

Dumbbell Chair Squat x 12 reps

trainer Kirra Mitlo doing a dumbbell chair squat — (Image credit: Kirra Mitlo)

What are the benefits of these exercises?

Each exercise targets the muscles you rely on daily, whether you’re climbing stairs, lifting shopping bags, or getting up from a chair.

As Kirra Mitlo says, “The deadlift to curl to press trains the same muscles you’d use picking up your children or grandchildren.” She adds, “The modified reverse lunge helps strengthen your legs so that if you were to lose your balance or fall, your quads are strong enough to help you return to a standing position.

Plus, building strong quads is one of the best ways to reduce knee pain!”

And don’t underestimate the chair squat. “The dumbbell chair squat strengthens your legs to help you sit and stand with ease and without pain.”

These movements might look simple, but they’re carefully selected to help you feel stronger, more balanced and more confident in your body.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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