The Only 5 Exercises You Need to Do After Age 40
The argument in this video is that after 40 the problem is rarely too little training — it is too many exercises done without control. It reduces the whole programme to five movement patterns: a squat, a hip hinge, a horizontal push, a horizontal pull, and a loaded carry. Between them they cover the legs, the spine, the shoulders, posture and grip.
What are the five exercises?
| Movement | Why it is on the list | Variations suggested |
|---|---|---|
| Squat | The pattern behind sitting, standing and picking things off the floor | Goblet squats, bodyweight squats, or light barbell squats with strict form |
| Deadlift | Teaches the hip hinge so everyday lifting does not go through the lower spine | Romanian, trap-bar or kettlebell deadlifts — not maximal barbell pulls |
| Push-up | Upper-body pressing with the shoulder blades free to move, unlike a fixed machine path | Hands elevated to scale down; slower tempo, bottom pause or feet elevated to scale up |
| Row | Trains the upper back against the forward-rounded posture of desk and phone use | Dumbbell, cable, resistance-band or chest-supported rows |
| Loaded carry | Trains bracing, balance and grip while moving under load | Farmer’s, suitcase and front-loaded carries — dumbbells, kettlebells or heavy bags |
Do squats damage your knees after 40?
The video’s answer is that bad squats do, not squats — and it names the actual culprits as ego lifting, limited mobility and rushed reps. Its prescription is control over load: sit back, chest tall, core braced, and stay inside a pain-free range of motion. The same logic runs through the deadlift section, where the recommendation is variations that keep the load closer to the centre of gravity rather than maximal pulls.
Read the research behind it
The claim that grip strength predicts health outcomes is real and well-studied — we go through the evidence in grip strength and longevity. For the loaded-carry pattern, rucking covers the research on walking under load. For the training principle that decides whether any of this works, see progressive overload: how muscles actually grow, and for the equipment-free version of the programme, our bodyweight workout guide.
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