11/06/2026
If you’re in your 40s and want to train smart, these two movements are going to give you more return on your time than almost anything else you could be doing in the gym.
🦵Bulgarian split squat
Because you’re working one leg at a time, your body has to work harder to stabilise which means you’re building strength, improving your balance, and addressing any imbalances between your left and right side all at once.
For people in their 40s, that kind of functional strength carries over into everyday life in a way that a lot of exercises simply don’t.
🦵Barbell Squat
This is one of the most complete movements you can do as it loads the quads, hamstrings, glutes and core all at the same time, and it forces your body to work as one unit rather than in isolation. Strength in this pattern is directly linked to joint health and maintaining muscle mass as you age, which becomes increasingly important once you’re past 40.
Two movements that deliver more than most people realise, especially once you’re in your 40s and training with longevity in mind as much as aesthetics.
đź“ŤBow & South Woodford
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