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At-home exercises for muscular strength should be a part of the game if you want to stay fit after the age of 30 especially during the quarantine. But that is not everything. You need to work on your strength in order to lose weight effectively (by building muscles and losing fat), lose belly fat after 30, and also to reduce cellulite.

According to several studies, after the age of 30, you start to lose 3 to 5% of muscle in every decade. That is a good reason why you should be doing strength training besides cardio or a HIIT workout. Today I will introduce 10 at-home exercises for muscular strength and to establish or maintain great fitness in your 30s.

I regularly do these exercises myself.

Since I am an ACE Certified Professional your safety is extremely important to me. If you have or have had any health issues, operations, or injuries, it is especially important to consult with your doctor and make sure all of these workouts are safe for you to do.

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GENERAL RULES

Before I summarize these 10 strength exercises make sure you follow some general rules beforehand:

• Warm-up properly
• Do each exercise for 30 seconds.
• Between exercises take a 10 to 15-second break.
• Take a 2-minute break between sets.
• If you are a sedentary exerciser repeat the set once and after 10 days twice.
• If you have been exercising regularly for at least 6 months then repeat the set twice.

THE AT-HOME EXERCISES FOR STRENGTH

1. SQUAT TO SINGLE ARM SHOULDER PRESS

THE SQUAT is one of the 5 primary exercises you should be doing for body functionality after the age of 30.

• For this exercise, you do a squat first while keeping one dumbbell hanging in front of you.
• As you stand up from the squat, press the dumbbell overhead by extending your arm.

Keep the other hand right behind your lower back. After 15 seconds shifting to the other arm for another 15 seconds.

2. DUMBBELL ROWS

This exercise is not only great for strengthening, but it also mimics the activities of daily living as it is an upper-body pulling exercise.

Hinge your hips by slightly keeping your legs bent and repeat the dumbbell rows for 30 seconds.

3. DUMBBELL BENT OVER RAISE

You will start the exercise from a bent-over position, make sure you keep your back straight, your arms are in front of you, inhale in this position.

As you exhale raise your arms up and then bring them back down.

Make sure you keep your core muscles engaged.

4. PUSH-UP TO SHOULDER PRESS

Since push-up is an upper-body pushing movement it also plays a big part in your activities of daily living. This exercise is also great for your cardiovascular system since you bring your legs back very quickly right after the push-up.

HOW TO DO THIS EXERCISE?

1. You grab your dumbbells on the ground while keeping a high-plank position. Your arms are in shoulder-distance only right next to your chest. Inhale in this position.

2. As you exhale you will perform a push-up and with a jump, you bring your legs up to your hands.

3. As you exhale you will stand up and do a shoulder press at the same time.

4. After the shoulder press come back into the high plank position to start the whole routine all over again.

During the 30 seconds, you repeat the exercise 8 times to keep the intensity as well.

5. DUMBBELL LUNGE HIT

THE LUNGE is a very important functional fitness exercise, as it is a single-leg type of movement, which activates your major muscles especially with the dumbbell hit at the end.

So you will perform a lunge and right after that, you will do a dumbbell hit from the other side with a rotation towards the side of the deepened leg at the same time.

Perform the exercise for 20 seconds on each side.

6. BICEP CURL TO ARNOLD PRESS

You will stand shoulder-width apart, grab the dumbbells and your palms are facing upward.

• After the bicep curl, you press the dumbbells straight up by twisting them at the same time.
• Then come back down with palms facing up and reverse the curl.

This exercise is great for your biceps and shoulder muscles as well.

7. FRONT SINGLE ARM + LEG RAISE

• Grab the ends of a dumbbell with two hands and keep it in front of you.
• Stand with your feet together. Inhale in this position.
• As you exhale make a front raise with your arms and raise one leg up behind your body.

Repeat the exercise with the same leg for 20 seconds and swiftly go to the other leg for 20 seconds. This routine is great for your core muscles and improves your balance.

8. RUSSIAN TWIST WITH DUMBBELLS

Since rotational movements are included in the 5 primary exercises you should be doing for global health and fitness.

THE RUSSIAN TWIST is a great way to do that. It strengthens your abdominal muscles improves your posture and your core muscles.

Make sure you keep your chin away from your neck during the movement.

• Grab the two dumbbells and keep them together in the same line with your chest, but away from your chest.
• Your feet are off the ground, legs are bent.

In this position you will make rotations from side to side for 30 seconds.

9. CHEST PRESS IN BRIDGE

In THE BRIDGE position, you will do chest presses. This way you will not only activate your gluts but your chest muscles as well.

• Keep your dumbbells right over your chest
• And as you exhale make a front raise with them by bringing them close to each other.

10. FULL EXTENSION CRUNCH

This is our last on of my at-home exercises for muscular strength!

• In the starting position keep the dumbbells above your head AND make sure your arms are at shoulder distance.
• Inhale in this position.
• As you exhale bring your chest and your knees together with bent legs and by raising your upper back.

After you finished with the exercise and you repeat the set at least once, make sure you cool down with a few necessary stretching exercises.

These were the 10 at-home exercises for muscular strength and great fitness in your 30s. I hope this was useful to you.

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Enjoy your workout!

Eszter

Putting together alone an effective workout might be a challenge especially with a stressful and time-consuming job or business. Click on the image below to register for my free webinar about losing weight with a sedentary job!

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