03/12/2026
10 exercises men over 35 should never stop doing (from a physical therapist’s perspective):
After 35 the name of the game is building as much strength as possible and retaining power and mobility to slow (and even reverse) the inevitable decline.
Here are 10 non-negotiables you should train for decades to come:
1. Heavy Squats
Zercher squats, goblet squats, back squats - pick your poison
�2. Bent Over Rows
Never stop building your posterior chain. This defies aging with the best of them.
3. Deadlifts
Hinging is a staple of daily life. This full body exercise will keep you durable when loaded sufficiently.
�4. Push ups
Keep it simple. Add weight. Do them in a deficit. But never stop doing them.
�5. Pull ups
Great measuring stick for lb for lb strength. Healthy bodyweight, strong grip, strong back. Don’t skip them.
�6. Bulgarian split squats
The ultimate lower body strength and stability exercise. Stay strong with these and be dancing at your 90th birthday party.
�7. Heavy carries
Core stability, grip strength, whole body activation. Simple. Effective.
8. Inclined Bench Press
Bench press’s more effective cousin. Easier on the shoulder joint, better aesthetic for upper chest and shoulders.
9. Weighted step ups
Stability, single leg training. If you can step up, you can hike, climb stairs and be able to participate in whatever life gives you.
10. Kettlebell swings
Don’t lose your athleticism. Be able to contract muscles quickly. The second you lose the ability to move fast is the second you get old.
�Why these matter after 35:
These build/preserve muscle mass, bone density, joint health, balance, and power — the exact things we start losing after our 3rd decade of life.
Muscle mass isn’t about vanity. It’s about metabolic health and having the capacity to live life on your terms.
The goal is to be as strong and resilient as possible while looking good at the beach with your family. Happy training 👊
