Performing strength exercises that directly fire up the muscles in your back will allow you to build muscle tone in that area while melting fat. When it comes to selecting just the right exercises to add to your routine, compound movements will get you the results you're looking for, as they activate multiple muscle groups at once and will torch more calories.

So if you want to get rid of back fat, listen up, and get ready to sweat. Here are the top exercises I recommend you incorporate into your regimen. Check them out below, and next up, don't miss the 9 Floor Exercises Women Should Do Every Day To Stay Fit & Firm.

For lat pulldowns, grip the lat pulldown bar with your hands just outside shoulder-width. Your palms should face away from you. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the bottom. Resist on the way back up, maintaining tension in your lats. Let your shoulder blades come up at the top of the motion so you get a solid stretch. Complete three sets of 10 reps.

RELATED: The #1 Upper-Body Workout To Fight Back Fat

Incline rear rows are next. Set your workout bench to a 30 to 45-degree incline. Grab two dumbbells with a pronated grip, and position your chest on the pad. You can have your knees on the seat of the bench or your feet on the ground. Extend your arms. Maintain a tall chest, and bring the weight toward your body while flaring your elbows out. Flex your upper back at the end of the motion. Then, lower the weights until you get a solid stretch at the bottom. Complete three sets of 10 reps.

Begin cable rows by grabbing the attachment on a seated row machine. Place your feet firmly on the footpad. Pull the handle out, then completely extend your legs. Keeping your chest tall, drive your elbows back to your hips, squeezing your back and lats hard. Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Complete three sets of 10 reps.

RELATED: 5 Best Strength Exercises for Women To Banish Back Fat

Start kayak rows by grabbing the EZ or straight bar cable attachment. Take a step or two back with your feet shoulder-width apart. Keep your chest tall and your hips back. Keeping your core tight, sweep the bar toward the left side of your body, squeezing your lat. Return to the top, then pull it in toward your hips, then come back up and finish by sweeping it to your right side. Complete three sets of six reps on each side.

Next up on this list of the best exercises to get rid of back fat is the face pull. Start by attaching a rope handle to the cable pulley station—make sure it's at neck level. Grip the rope so that your thumbs face you. Pull the cable out, and take two steps back. Assume a split stance for balance with one foot in front and one foot behind you. Then, pull the rope toward your face, flaring your elbows back at the end of the motion. Squeeze the back of your shoulders and your shoulder blades together before returning to the start position. Perform three sets of 15 reps.

RELATED: The Best Daily Bodyweight Workout Men Do To Build Muscle Over 40

The dumbbell pullover begins with you lying flat on your back on a workout bench, holding a dumbbell. Position the weight above you in both palms so they form a diamond shape. Then, straighten your arms out with a slight elbow bend. Keeping your core tight, pull the weight behind you until you get a good lat stretch. Once you've reached a good range of motion, pull the weight back toward your eyes to finish. Perform three sets of 10 reps.

To perform a chin-up, start by grabbing the bar just outside of shoulder-width with your palms facing away from you. Pull your shoulder blades down. Next, pull your torso to the bar so that your chin clears it, squeezing your lats and upper back. Make sure to lean back slightly, reaching from your sternum rather than your chin as you come up. Lower yourself back into the starting position before performing another rep. Complete three sets of six to eight reps.

RELATED: 6 Exercises That Are Killing Your Back After 50

For this exercise, position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up toward your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete three sets of 10 to 12 reps on each arm.

If you want a little more cardio or anaerobic work, you can add the rowing machine to your routine. Start toward the front of the machine with your knees bent and your hands grasping the handles. Then, use all the power in your legs to push your entire body backward in order to straighten your legs. Finish by leaning back and pulling with your arms and upper back until the handles are touching your chest.

If you're used to doing anaerobic activity, you can sprint hard for 500 meters for two to three sets, or start off building your endurance by rowing 1,000 to 2,000 meters.

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If you feel like losing weight as you age is more challenging than when you were younger, you're not alone. Many individuals don't remain as active when they grow older, and as a result, lose lean muscle. In order to turn things around, strength training is a must-do, as it helps you build and preserve muscle, burn more calories compared to cardio, and increase your metabolism.

Most people who are older and perform strength training spend too much time on single-joint movements such as curls, triceps extensions, and lateral raises. Although there's nothing necessarily wrong with those exercises, if you want to lose weight, you need to select the best bang-for-your-buck movements. So let's get into the 15 best exercises for rapid weight loss after 50. And when you're done reading, don't miss out on The Only 5 Exercises You Need To Lose 10 Pounds.

To set up for the dumbbell goblet squat, hold the head of a dumbbell in both hands like a "goblet" up by your heart's center. Maintain a tight core and a tall chest as you press your hips back and lower into a squat until your hips are at least parallel to the floor. Then, drive through your heels to stand back up. Be sure to flex your glutes and quads as you do so.

Start your dumbbell rows by firmly placing one hand and knee on a workout bench. Hold a dumbbell with your opposite hand as you extend that arm toward the floor. Then, row the weight up toward your hip, squeezing your lats and upper back at the end of the motion. Straighten your arm back down, and feel a solid stretch before rowing the dumbbell up again.

RELATED: 5 Eating Habits for Rapid Weight Loss After 50

For this exercise, grab onto the wide grip attachment on a seated row machine. Firmly plant both feet on the footpad. Pull the handle out, then completely straighten out your legs. Keep your chest tall, and drive your elbows back toward your hips, squeezing your back and lats hard to finish. Straighten your arms, and get a good stretch in your shoulder blades.

Start dumbbell thrusters by holding a set of dumbbells up by your shoulders. Engage your core, and squat down until your hips become parallel to the floor. Once you hit parallel, drive through your heels, and use the momentum of the squat to press the weights overhead. Flex your triceps at the top of the motion, then, with control, lower the dumbbells back to your shoulders.

Begin your dumbbell walking lunges by holding a dumbbell in both hands with your arms extended at your sides. Bring one leg forward, and firmly plant that foot on the ground. Then, descend into a lunge until your back knee touches the ground. Step forward with the opposite leg for a lunge, and repeat.

Hack squats begin with you placing your feet in front of you and pointing them out a bit. Press yourself up before hitting the switches to unlock the machine. Then, lower yourself using control as you would with traditional squats. Descend until your hips are at least at a 90-degree angle. Press through your heels in order to rise back up, squeezing your glutes at the top.

RELATED: 6 Ways to To Melt Your Beer Gut Fast

The leg press begins by sitting down and placing your feet on the platform just outside shoulder-width. Point your toes out a bit. Then, drive through your heels to press yourself away from the platform so your legs extend, and lower to the start position.

For Bulgarian split squats, stand tall with a dumbbell in both hands. Position your back foot on a workout bench, couch, or sturdy surface, and step out with your other foot just about two to three feet away from the bench. With control, lower your body into a split squat; your back knee should almost touch the floor. Then, press back up to standing, flexing your quads and glutes as you do.

The kettlebell deadlift begins with you standing in front of the kettlebell. Your feet should be outside of the weight. Hinge your hips back, and squat down low enough to grab onto the kettlebell. Make sure your shoulders are lined up with the handle. Keep your core tight and your shoulders down, and take hold of the kettlebell by pushing through your heels. Stand up tall, and flex your glutes at the top of the movement. Reverse the motion to put the weight down.

For bodyweight rows, you can work with rings, a bar, or a TRX strap. If using a strap, make sure to grab onto it with a neutral grip. If you're using a bar, utilize an overhand or underhand grip. Stick your feet forward, and lean back slightly to at least 45 degrees. Engage your core, and pull yourself in by bringing your elbows toward your hips. Squeeze your lats and upper back hard, then straighten your arms fully.

RELATED: People Who Lost 10 Pounds in a Month Reveal Their Best Tips

Lat pulldowns start by grabbing onto the bar with an overhand grip and placing your hands outside shoulder-width. Slightly lean back, and pull the bar down toward your sternum, squeezing your lats at the bottom of the motion. Feel the resistance on the way back up. Let your shoulder blades come up at the top for a solid stretch.

Begin your incline dumbbell neutral grip bench presses by lying flat on your back on an incline bench. Hold a dumbbell in each hand, positioning them with your palms facing each other. Pull your shoulder blades back and down into the bench, and lower the weights. Once you feel a solid chest stretch at the bottom of the motion, press the weights back up. Flex your upper pecs and triceps at the top.

For dumbbell pushups, position a set of dumbbells ahead of you. Assume a pushup/high plank position, and grab onto the dumbbells. Engage your core, and lower your chest toward the ground with control. Lower until your chest is just about an inch or two above the floor. Then, press yourself back up. Flex your triceps and pecs.

Set up for landmine deadlifts by placing a barbell inside a landmine attachment. If you don't have one available to you, anchor the end of the barbell against a wall, which will deliver the same effect. Keep your chest tall, press your hips back, and squat down until you can grab the end of the bar. Brace your abs, then push through both heels to come back up. Flex your glutes hard at the top of the move, then reverse the motion back down to the floor.

Lastly, this list of the best exercises for rapid weight loss after 50 wraps up with kettlebell swings. Maintain a tall chest as you grab onto the kettlebell with both hands. Keep your core tight, and bring the kettlebell toward you before pressing your hips forward and squeezing your glutes. Swing the kettlebell until it becomes parallel to the floor. Then, use your lats in order to bring the weight back down. With a slight bend in your knees, pull the kettlebell back between your legs, and hip hinge backward before popping them forward to repeat.

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Along with following a healthy diet of lean proteins and fresh fruits and veggies, you should be amping up your daily step count and performing strength training exercises. For most individuals, I recommend carving out at least three days for strength training work each week and performing your cardio afterward if you want to get rid of your jelly belly.

In addition to all of that, it's important to make time for bodyweight exercises. Bodyweight training can seamlessly be worked into your routine, as you can do it anywhere, it's relatively quick, and all you need is your body weight! I recommend performing bodyweight movements as a separate workout altogether on your non-training days or sprinkled into your current fitness routine.

If you want to bid farewell to your jelly belly, these are the eight bodyweight exercises that'll help you do exactly that. Complete them as a circuit back-to-back or one at a time.

The bodyweight squat with pulse starts with you placing your feet just outside shoulder-width. Maintain a tall chest and a tight core as you press your hips back and descend until your thighs are at least parallel to the ground. Come up 1/4 of the way, then go back down to perform a pulse. Drive through both heels to come back to standing. That counts as one rep. Complete three to four sets of 15 reps.

RELATED: The 5-Minute Daily Workout for Women To Melt Hanging Belly Fat

Pushups start with you getting onto your hands and the balls of your feet. Your wrists should be below your shoulders. Keeping your core tight, lower your body toward the floor with a slight tuck in your elbows. Have your chest touch the bottom before pushing yourself back up to a high plank. Keep tension in your chest and your triceps as you perform this exercise. Complete three to four sets of 10 to 15 reps.

For split squats, assume a staggered stance with one foot in front of you and the other behind. Your chest should be tall and your core tight. Lower yourself until your back knee touches the ground, then drive through your front heel to return to standing. Complete three to four sets of 10 to 12 reps for each leg.

Start walking lunges by taking a long stride forward with one leg. Firmly plant your heel and descend into a lunge until your back knee touches the ground. Step through with your front leg to propel yourself forward, and repeat with the other side. Complete three to four sets of 12 to 15 reps for each leg.

RELATED: The Only 7 Belly Fat Exercises Worth Doing at the Gym

For bench dips, start by having your body in front of a workout bench (or a sturdy surface of comparable height) with your palms on it. Keeping your shoulder blades pulled back, slowly lower yourself under control. As you come down, keep tension on your triceps, not your front shoulders. Push yourself up, flexing your triceps hard at the top. Complete three to four sets of 10 to 15 reps.

Begin side plank crunches by assuming the proper side plank position with your bottom leg in front of the top one. With your top hand holding your head, perform a side crunch by bringing your top elbow toward your bottom knee. Flex your oblique hard, then return to starting position before performing the next rep. Complete three to four sets of 10 to 15 reps on each side.

RELATED: The 10-Minute Workout To Lose Belly Fat & Sculpt Abs in a Month

For reverse crunches, lie down on the ground, making sure to keep your lower back flat. With a tight core, raise your feet back toward your torso, flexing your abs hard. Then, slowly lower your legs to the floor while keeping tension in your core. Complete three to four sets of 10 to 15 reps.

Last up on our list of the best bodyweight exercises to get rid of your jelly belly is the cross-body mountain climber. Start by getting into a pushup position. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take one knee and drive it toward the opposite elbow, flexing your obliques. Bring your leg back to the pushup position before repeating the motion with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Complete three to four sets of 10 reps per leg.

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Exercising daily is a non-negotiable habit—especially if you have major fitness goals you want to accomplish. Everyday physical activity will help you burn calories, engage your muscles, and boost your overall fitness, so what are you waiting for? Here are seven no-equipment exercises for men to do daily. You can complete them as a standalone workout, do them one at a time, or perform them in a circuit fashion.

To get started with bodyweight squats, begin by maintaining an upright torso and a tight core as you sit back onto your heels to descend into a squat. Your thighs should form a parallel position to the floor. Then, push through both feet to come back up to standing, flexing your quads and glutes at the top of the movement. Complete three to four sets of 15 reps.

RELATED: 5 Exercises Men Should Do Every Day to Stay Fit

Set up for feet-elevated pushups by assuming a pushup/high plank position with your hands shoulder-width distance apart on the floor. Raise your feet up, placing both on a sturdy surface such as a bench. Keeping your chest tall and your core tight, lower yourself under control until your chest touches the ground. Then, drive yourself up by pushing through your palms. Flex your triceps and chest at the top to finish. Complete three to four sets of 10 to 20 reps.

Start this next exercise standing tall. Rest your back foot on a workout bench or a couch, and step out with your other foot about two to three feet away from the sturdy surface. Hold a pair of dumbbells by your sides, then lower your body straight down—using control—so that your back knee almost touches the floor and your front knee forms a runner's lunge. Use your body weight to drive through your front heel to rise back up to standing, flexing your quads and glutes as you come back up. Complete three to four sets of 10 reps for each leg.

RELATED: 7 Best Exercises for Men to Gain Strength Without Equipment

To start heel-elevated glute bridges, position your heels on top of a sturdy elevated surface. Bend both knees. Maintain a tight core as you press through your heels, extending your hips up to form a glute bridge. Flex your glutes hard at the top of the motion, then lower back to the floor, maintaining control, before performing another rep. Complete three to four sets of 15 reps.

For the single-leg deadlift, stand tall with your arms extended overhead and one knee "elevated" in front of you as if you're walking up an invisible stair. Next, gradually lean your body forward as if to touch the ground with your fingers. As you do so, extend your elevated leg behind you. Keep your back straight. Get a solid hamstring stretch at the bottom, then slowly return to the starting position, squeezing your glute to finish. Complete three to four sets of 12 reps for each leg.

RELATED: 9 Best Exercises for Men To Get Bigger, Stronger Legs

To perform the side elbow plank, lie on your side with your shoulders in line with the elbow that's on the floor. Keeping your core tight and your glutes squeezed, lift your hips up and forward so that your body forms a straight line. Hold this position for 30 seconds before switching sides.

Lie flat on your back with your arms extended overhead and your feet straight out and together. Pressing your lower back into the floor, slightly curl yourself up, lifting your legs and arms up. Your body should form the shape of a banana. Be sure to maintain tension in your core at all times and not to compensate with your lower back. You can regress the exercise by raising both your legs and arms higher until you obtain the strength to hold them lower. Remain in the hollow body hold for 20 to 30 seconds.

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If you're under the impression that your gym time needs to be a long drawn-out process, we're here with an expert-approved routine that will prove you wrong. You can get in a killer fitness session in as little as 15 minutes, so you have no excuses for missing your full-body workouts. So let's get to it!

In order to make your time most effective to reach your fitness goals, it's important to focus on strength training exercises. These moves engage more muscle groups, are more challenging for you, and will burn more calories than cardio. Here's a 15-minute total-body workout that focuses on strength exercises to get you into shape. Set a timer for 15 minutes, and perform a giant circuit of the following exercises back to back.

1. Dumbbell Clean

To kick off this 15-minute total-body workout, you'll start with the dumbbell clean, which will have you holding a dumbbell in both hands. Maintain a tall chest and a tight core as you press your hips back. Then, pop your hips forward, and "clean" the weight up to your shoulders. Next, squat down until your hips are parallel to the floor. Drive through the heels, and explode up. Press the weights up, and hold them with your elbows high. Reverse the motion by lowering the weights back down to the starting position before performing the next rep. Complete eight reps.

RELATED: 7 Floor Exercises That Drastically Change Your Body Shape After 40

2. Plank Open Row

Start the dumbbell plank open row by assuming a pushup/high plank position with a wide stance, gripping a pair of dumbbells that are resting on the ground. Keeping your core tight and your glutes squeezed, row one dumbbell up to your hip, then rotate the weight up and extend it straight toward the sky. Lower the dumbbell back down in the same pattern, then return to the pushup position before performing another rep with the other side. Complete five reps per arm.

3. Dumbbell Reverse Lunges to Step-ups

You'll begin dumbbell reverse lunges to step-ups in front of a workout bench while holding a pair of dumbbells. Perform a reverse lunge by stepping back with one leg and firmly planting your foot on the floor. Take that same leg, step through, and plant your heel firmly on top of the bench. Keeping your core tight, lean forward and drive through the heel, flexing your glute to come up. Reverse the motion and then perform another rep. Complete six to eight reps for each leg.

4. Dumbbell Press (1 ½ reps)

To perform the dumbbell press, grab a pair of dumbbells and hold them up at shoulder height with your palms facing each other. Press the dumbbells halfway up, then back down, and then all the way up. That counts as one rep. Complete eight reps.

RELATED: 6 Bodyweight Exercises To Transform Your Figure in One Month

5. Dumbbell Drag Curls

Start dumbbell drag curls by holding a pair of dumbbells with your chest tall and your core tight. Next, initiate the motion by "dragging" the weight up your torso while bringing your elbows back until your hands are just about chest level. Flex your biceps hard, then lower under control until your arms are completely straight before performing another rep. Complete 12 reps.

6. Standing Overhead Dumbbell Triceps Extensions

Start this next exercise by grabbing a dumbbell with both hands and raising the weight overhead. While maintaining a tall chest and a tight core, lower the weight all the way down behind your head until your biceps touch your forearms. Get a solid stretch at the bottom of the motion, then extend your elbows back, flexing your triceps to finish. Complete 10 to 12 reps.

RELATED: The 10-Minute Workout To Lose Belly Fat & Sculpt Abs in a Month

7. Leg Lifts Over Dumbbell

Begin leg lifts by placing a dumbbell (or elevated marker) before you. With your feet straight and together, lift them up a few inches off the floor, then lift them above the dumbbell. Raise your legs over and back, maintaining tension in your core throughout the exercise. Complete 10 reps.

8. Double Dumbbell Crunches

This last exercise begins with you lying flat on your back, bending your knees, and holding a pair of dumbbells. With your arms straight, crunch up while pushing your arms toward the sky. Flex your abs hard at the top of the motion, then resist on the way down until you're back on the ground. Complete 10 to 15 reps.

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To stress just how important exercise is—even if only for just 10 minutes—we checked the science. Research published in JAMA Network revealed that an estimated 110,000 annual deaths could be avoided if individuals between the ages of 40 to 85 (or older) bumped up their moderate-to-vigorous physical activity intensity (MVPA) by a little bit, such as 10 minutes each day.

By engaging in 10 minutes of cardio, you'll torch calories, bring your heart rate up, and improve your aerobic endurance. However, many individuals associate cardio with jogging, running, or cycling. Although these exercises are stellar, you can also kick up your cardio by doing standing movements in a circuit fashion. That's where this 10-minute standing cardio workout comes in clutch. You can do it anywhere, whether it's in between meetings and work calls, in the comfort of your own home, or outdoors.

If you're looking for a cardio workout beyond your classic squats and lunges, here are a few movements you can do instead. Set a timer for 10 minutes, and perform as many sets of the following movements back to back.

The first exercise to kick off this standing cardio workout is high knees. To set up, keep a straight torso and a tight core. Quickly march one knee up above your hip before lowering it back down to the floor and completing the same motion with your other knee. Establish a fast pace you're able to comfortably maintain as you alternate knees. Perform as many sets of 20 reps for each leg.

RELATED: The Best Cardio Exercises To Boost Your Endurance as You Age

To begin butt kickers, have your hands out to your sides, and kick your heels up toward your butt. Flex your hamstrings with each rep. Alternate back and forth until all reps are completed. Perform as many sets of 20 reps for each leg.

RELATED: The Best Indoor Cardio Workouts To Increase Stamina as You Age

Start this next exercise by getting into your squat stance with your feet slightly turned out. Descend into a squat by pushing your hips back and sitting back onto your heels until your quads are at least parallel to the floor. Stay at that depth and perform a tiny hop to bring both feet toward each other until they're touching your knees. Perform another mini hop to bring your feet back out to complete one full rep. Perform as many sets of 15 reps.

Last but not least, this mini cardio workout wraps up with A-skips. Start this exercise by taking one of your hands and the opposite knee and pushing them up into a mini jump. Land softly, and repeat with the other side. Perform as many sets of 10 reps for each side.

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Strength training is such an important priority in life—most especially for seniors. It helps keep you young, independent, and able to perform tasks in your everyday life that require balance and stability. Just think about how difficult it can be as you get older to simply walk up and down a full staircase.

If you're concerned about improving your balance as you age, you need to perform strength training exercises. It's essential to focus on working your legs, glutes, and core, because those muscles will give you the stability to help improve your balance.

Not sure what to do? Here's a list of seven movements you can incorporate into your fitness routine. Keep reading for our best-recommended strength exercises for better balance as you age. And next up, be sure to read The Best Arm-Strengthening Exercises for Seniors.

Start this first exercise by holding a dumbbell to your chest while maintaining an upright posture. Keep your core tight, push your hips back, and squat down to parallel. Once you've hit parallel, drive through your hips and heels, flexing your quads and glutes to finish.

If you're having trouble getting down low enough, you can start by sitting on a chair to build your strength and stability up, and work toward completing the move. Perform 10 to 15 reps.

The bodyweight split squat starts with you placing one foot forward and the other foot behind you. Your core should be tight, and your chest tall as you descend into a split squat. Your back knee should touch the ground. Then, push through your front heel to rise back up and flex your glutes and quads to finish. Perform as many sets as you can, doing 10 reps with each leg.

If using your body weight alone is too easy, you can also do this movement with a pair of lightweight dumbbells. Perform eight to 10 reps with each leg.

Step-ups begin by putting one foot on a sturdy surface or workout bench. Keep your chest tall and your core tight as you lean into the heel of the front leg, pushing off of it to step onto the surface. Flex your quads and glutes at the top of the movement. Next, lower yourself using control before performing another rep.

If it's doable with your body weight, you can make the move more challenging by holding a pair of dumbbells. Perform 10 reps with each leg.

RELATED: The Best Leg-Strengthening Exercises for Seniors

Assume a side plank position by stacking your feet and keeping your shoulders aligned with your wrists. Next, lift your hips up and forward while bracing your abs. Hold for 20 to 30 seconds before switching sides.

If the regular side plank position is too difficult to hold, you can start off with the bent-knee version instead while you build up your core strength. Hold the position for 20 to 30 seconds on each side.

The plank to pushup starts in a forearm plank position. Your back and core should be tight. Squeeze your glutes. Push yourself up with one hand, and then finish with the other to get into a pushup. Return to the forearm plank position, and then begin the movement with the other arm, alternating between your planks and pushups. Complete three to five reps for each arm.

If this is too difficult, you can do a regular plank either on your hands or forearms.

For the suitcase carry, hold a dumbbell of a challenging weight by your side. Keep your chest tall, your core tight, and your spine neutral. Brace your abs hard, then start walking, using control, for 30 to 50 feet. The weight may pull you down to one side, but resisting it will really work your core. Once you complete the distance, turn around, switch the weight to your other hand, and walk back to the starting position. Carry for 30 to 50 feet.

For this final strength exercise for better balance, begin by lying flat on your back and bending your knees. Bridge your hips up toward the sky, squeezing your glutes hard at the top and holding it there. Once you're at full extension, bring one arm over and behind you, aiming to touch the ground. Alternate between hands.

The post 7 Strength Exercises for Better Balance as You Age appeared first on Eat This Not That.

Performing strength exercises regularly throughout your week is crucial in order to stay in shape. Be sure to place an emphasis on compound movements that activate a greater amount of muscle groups. These types of exercises will help you achieve results faster than if you simply stick with isolation movements.

So without delay, let's get into the eight best strength exercises to stay fit in your 40s and beyond. And next up, don't miss 4 Exercises That Can Drastically Change Your Body Shape After 40.

Set up for the dumbbell goblet squat by holding a dumbbell vertically in front of your heart's center. With a tight core, hinge your hips back, and descend into a squat until your thighs reach a parallel position to the floor. Press through both heels to rise back up to standing. Squeeze your glutes. Complete eight to 10 reps.

For this exercise, you'll hold a dumbbell in each hand in front of you. With a tall chest and soft knees, hinge your hips back while bringing the dumbbells down your thighs. When you feel a solid stretch in your hamstrings, push your hips forward, bring the dumbbells up, and squeeze your glutes. Complete 10 reps.

RELATED: The Ultimate Muscle-Building Workout Every Man Over 40 Should Try

The incline dumbbell bench press starts by lying down on an incline bench. You should have a dumbbell in both hands resting on your thighs. Keep your feet on the floor. Then, press the weights above your body as you extend both arms. As you lower the weights, bring your shoulders back and down into the bench. You'll feel a nice stretch at the bottom of the motion before pressing the dumbbells back up. Squeeze your upper pecs and triceps at the top of the press. Complete 10 reps.

For single-arm dumbbell rows, position your body parallel to a workout bench or a stable surface. One knee and hand should be planted on it to keep you stable. Hold a dumbbell in your opposite hand, extending that arm toward the ground. Row the weight up to your hip as you squeeze your lats and upper back. Then, lower your arm and the weight before performing the next rep. Complete 10 to 12 reps for each arm.

Begin this exercise by hanging into a chin-up bar with both palms facing each other. Slightly lean back as you pull yourself up to the bar, driving with your elbows. You should reach with your chest and not your chin as you bring pull your body up. Squeeze your back, forearms, and biceps at the top. Resist on the way back down before performing another rep. Complete eight to 10 reps.

If you find chin-ups to be too difficult, feel free to perform lat pulldowns instead.

RELATED: 5 Daily Strength Exercises To Get Fit at 50

Begin your dumbbell walking lunges by holding a dumbbell in both hands. Bring one leg forward, and firmly place it on the ground. Using control, descend into a lunge as you bring your back knee to the floor. Then, walk forward with your other leg, and repeat. Complete 12 reps on each leg.

The ab wheel rollout begins with you kneeling on the floor and holding onto an ab wheel. With a tight core and squeezed glutes, bring your body as far forward as possible as you roll the wheel out. Lead with your arms. Once you're out as far as possible, exhale, and roll the wheel back in. Complete 10 reps.

Last but not least, to wrap up our strength exercises to stay fit in your 40s, get ready for the farmer's walk. Hold a heavy dumbbell or kettlebell in each hand by your sides. With a tall chest and tight core, start walking, using control, for a total of 50 to 100 feet. Once you complete the distance, turn around, and walk back to the start.

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If your goal is to build size and strength, it's essential to lift weights on a regular basis. How often? I recommend training at least three to four times a week, focusing on lifting heavier, performing more reps, or a combination of both. The more you put into your workouts, the sooner you will see results.

When it comes to exercise equipment, dumbbells are a great strength training tool. They're versatile, and you can perform a wide variety of movements with them to help build size and strength.

Your exercises should include a course of mostly compound exercises, then end with isolation movements. This routine will allow you to recruit as many muscle fibers as you can.

Here's a list of 10 dumbbell exercises you can incorporate into your fitness routine. Perform three to four sets of the following movements, and before you know it, you will start to notice the benefits.

Start your dumbbell front squats by holding a pair of dumbbells at shoulder height. Make sure your core stays tight as you hinge your hips back and squat to the floor until your quads are parallel to it. Next, drive through your heels and hips to rise back up, flexing your quads and glutes to finish. Complete three to four sets of 10 reps.

RELATED: 5 Dumbbell Exercises for a Strong & Sculpted Back

To perform the dumbbell Romanian deadlift, you'll need to position a pair of dumbbells in front of you. Keeping your chest tall and knees soft, push your hips back while bringing the weights down your thigh. Once you complete a nice hamstring stretch, drive your hips forward, squeezing your glutes. Complete three to four sets of 10 reps.

Begin the flat dumbbell bench press in a sitting position on a workout bench along with a pair of dumbbells. Lie back, and press the weights up. Next, lower the dumbbells evenly while keeping your elbows slightly tucked. Come down enough to incorporate a solid chest stretch in before pressing the dumbbells back up, flexing your pecs and triceps. Complete three to four sets of 10 reps.

For this next move in our dumbbell exercises to build size and strength, adjust your workout bench to a 30 to 45- degree incline. Grab two dumbbells, and position your chest on the pad. Be sure to keep your knees on the seat of the bench. Straighten your arms, and begin pulling the two dumbbells in with your elbows, squeezing your lats at the very end of the motion. Lower the dumbbells down for the full stretch before performing the next rep. Complete three to four sets of 10 reps.

RELATED: The 10-Minute Dumbbell Workout to Sculpt Boulder Shoulders

Grab a dumbbell in each hand for this exercise. Then, take a long stride back with one leg. Firmly plant your heel down into the ground, and lower yourself until your back knee touches the floor. Push through with your front leg to return back up. Repeat with the other side. Complete three to four sets of 10 reps with each leg.

Start by pushing your hips back and bending your torso forward to a minimum of 45 degrees. Keep your chest tall, your back straight, and your knees soft. With the dumbbells hanging down toward the floor and a slight bend in your elbows, raise your arms to each side so that the weights are parallel with your torso. As you do this, squeeze the back of your shoulders. Use resistance on the return back to starting position prior to performing another rep. Complete three to four sets of 15 reps.

For the dumbbell shoulder press, position both dumbbells up to your shoulders, making sure your palms are facing each other. Keep your core tight and squeeze your glutes while pressing the dumbbells up, flexing your shoulders and triceps at the top of the motion. Lower the dumbbells back down using control before performing another rep. Complete three to four sets of 10 reps.

RELATED: 5 Mistakes You're Making When Working Out With Dumbbells

Next up is the incline dumbbell curl. While lying flat on an incline bench, take a pair of dumbbells with your palms facing up and your arms completely extended. Keeping your elbows tucked against your sides, curl the weights up, flexing your biceps hard at the top. As you lower the weight, use resistance by using your biceps, giving a good stretch at the bottom. Complete three to four sets of 10 to 12 reps.

Position yourself flat on your back on a bench for the dumbbell triceps extensions. Start by pressing the weights up so that your palms are facing each other. Keep your shoulders completely straight and your elbows bent back so the dumbbells come down toward you. The moment your forearms touch your biceps, reverse the motion, flexing your triceps to finish. Complete three to four sets of 10 to 12 reps.

For this final exercise, position yourself flat on your back with your knees bent. A dumbbell should be in each hand, and your arms fully extended. Start the first crunch by coming up just high enough to flex your abs hard. Exhale as you complete the rep at the top, then lower back down to the starting position. Complete three to four sets of 15 reps.

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The post 10 Best Dumbbell Exercises To Build Size & Strength appeared first on Eat This Not That.

The most efficient exercises for you to improve the size and strength of your legs are the squat, deadlift, lunge, split squat, and calf raise. You also want to include some isolation movements so that you can directly fire up specific parts of your legs.

Keep reading to learn all about the nine best exercises for bigger legs and maximum strength gains in your lower body. And next, don't miss 7 Kettlebell Exercises for Men To Get Bigger Arms.

To set up for this first exercise, position the barbell so that it's comfortably resting on your upper back. Avoid putting pressure on your neck. Grab onto the secure bar, placing your hands outside the width of your shoulders. Then, take the bar off of the rack, step back, and assume a tall stance. Hinge at the hips, activate your core, and lower into a squat until your hips reach a parallel position to the floor. Return to standing to finish the first rep. Perform eight to 10 reps.

For barbell front squats, stand under the barbell so that it's on the front of your shoulders. Grab onto the bar outside shoulder-width, and bring your elbows forward. Unrack the barbell, step back, and sit back onto your heels. Squat down until your thighs are parallel to the ground. Push through your heels to return to standing, and get a solid flex in your glutes when you finish. Perform six to eight reps.

The leg press begins with you getting situated on a leg press sled. Your feet should be outside your shoulder span and your toes pointed a bit out. Push the weight up, then unlock the machine. Lower the weight with control, then drive through your heels to finish. Perform 10 to 15 reps.

RELATED: 7 Most Important Exercises for Men To Build Muscle

The machine hack squat begins with you placing both feet in front of your body and turning out just a bit. Push yourself up before hitting the switches below to unlock the machine. Descend using control as you would for a classic squat until your hips are at least at a 90-degree angle. Then, push yourself back up through your heels, flexing your quads and glutes to finish. Perform 10 reps.

Next up in our exercises for bigger legs is the leg extension. Sit on the leg extension machine, placing both legs under the pad. Press the weight up, and squeeze your quads at the top of the motion. Lower the weight all the way down before completing another rep. Perform 10 to 12 reps.

Set up for this strength exercise by lying down on your stomach on the leg curl machine—your chest and hips should be pressed against the pad. Then, drag your heels toward your body, flexing your hamstrings to finish. Using control, lower the weight as you keep tension in your hamstrings until your legs are extended. Perform 10 to 12 reps.

RELATED: 7 Best Exercises for Men to Gain Muscle Without Equipment

Begin this exercise by standing tall with a dumbbell in both hands. Place your back foot on a workout bench, couch, or sturdy surface, and step out with the other foot a couple of feet away. With control, descend into a split squat until your back knee almost touches the floor. Then, press back up to the start position. Perform 10 reps per leg.

For barbell Romanian deadlifts, grab onto a barbell, and hold it in front of your body. With a tall chest and soft knees, hinge at the hips as you lower the barbell down your thighs. When you feel a nice stretch in your hamstrings, move your hips forward and squeeze your glutes. Perform 10 reps.

RELATED: 5 Bodyweight Exercises To Regain Muscle Mass in Your Legs, Trainer Says

If you have access to a machine for standing calf raises, begin by positioning yourself underneath the pad. You should be on the balls of your feet on the edge of the step. With straight legs, begin to lower your heels down toward the floor while flexing your toes toward your body. Once you feel a solid calf stretch at the bottom, push through your big toes, flexing your calves hard at the top. Perform 15 reps.

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