Aging has its challenges. The body slows down, joints get stiffer, and holding onto muscle takes more effort than it used to. And while there’s plenty of fitness advice out there, much of it feels geared toward younger crowds rather than older generations looking to stay strong and steady.
That’s where Ed Gemdjian comes in. He’s a fitness coach and gym leader at The Gym Venice, specializing in pain-free, sustainable strength training for adults 40 and above. With more than two decades of experience, he knows what it takes to build strength safely while supporting healthy aging.
Coach Gemdjian has put together a six-move workout (with a quick warm-up included) designed to help you boost strength and muscle in a safe and effective way. All you’ll need is a pair of dumbbells and some comfortable activewear.
Gemdjian filmed the routine at the gym, but if you don’t fancy training in a gym, we’ve rounded up the best adjustable dumbbells to keep you covered for strength building .
With 20+ years of experience, Ed Gemdjian is a Los Angeles based coach at The Gym Venice who helps adults over 40 build strength safely and sustainably.
What is the workout?
Gemdjian explains: “This plan is built for adults 60+ who want safe, practical strength. You will train major patterns used every day: sit and stand, hinge, push, pull, brace, and get up from the floor.”
The structure is simple: start with the warm-up, then move through all six exercises as a circuit, repeating two to three times per week on non-consecutive days. He also stresses the importance of listening to your body: “If a rep hurts sharply, stop and reduce the range or choose the easier option. And if you have medical concerns, speak with a healthcare provider before starting a new program.”
Now let’s take a look at the exercises…
Warm-up
Bird Dog
- 5 slow reps per side with a 3‑second hold.
- Hands under shoulders, knees under hips. Reach opposite arm and leg long. Keep ribs and hips level. Move with the breath.
Prone Back Extension (Superman)
- 5 slow reps with a 2–3 second hold.
- Forehead or chin lightly down, arms forward or by sides. Lift chest and legs just an inch or two, keep gaze down, lower slowly.
The Workout
1. Box Squat to Chair (Goblet optional)
Why it matters: Trains sit‑to‑stand strength for stairs, toilets, and chairs.
Equipment: Sturdy chair or box. Optional light kettlebell or dumbbell held at the chest with elbows tight to the body.
How to do it
- Stand with feet about hip to shoulder width, toes slightly out.
- Reach your hips back and sit to lightly touch the box. Knees track over mid‑foot.
- Press through mid‑foot to stand tall. Squeeze glutes and stand tall without leaning back.
Sets & reps: 2–3 sets of 6–10 reps. Rest 60–90 seconds. Aim for RPE 5–7 out of 10.
Form tips: Keep chest proud, spine long, heels down. Exhale as you stand.
Make it easier: Raise the box height, use a countertop or rail for light support, shorten range.
Make it harder / Progression: Remove the chair and squat until your elbows lightly touch your thighs to add depth and prepare for lower chairs or situations where you must stabilize in a deeper position.
2. Wall Hip Hinge (Tap Back)
Why it matters: Builds backside strength for picking things up and protecting the back.
Equipment: Light kettlebell or dumbbells; a wall.
How to do it
- Stand about 6 inches in front of a wall with feet hip‑width and the weight on the floor between your feet (or start without weight).
- Soften knees. Push hips straight back until your glutes gently tap the wall, keeping your spine long.
- If using a weight, slide hands down your thighs to grasp it, keep it close to your legs, and hinge back up by driving hips forward.
- Lower with control, tapping the wall each rep to reinforce the pattern.
Sets & reps: 2–3 sets of 8 reps. Rest 60–90 seconds.
Form tips: Think “close the car door with your hips.” Keep ribs down, neck neutral, and weight close.
Make it easier: Practice without weight, stand closer to the wall.
Make it harder: Step an inch farther from the wall or add a brief pause when your glutes touch the wall; progress to a standard hinge without the wall when ready.
3. Supported Split‑Stance Row
Why it matters: Strengthens the upper back for posture and shoulder health.
Equipment: One dumbbell. Support hand on a bench, box, or wall.
How to do it
- Take a long split stance and hinge slightly. Place your support hand on the bench.
- With the other hand, row the weight toward your hip.
- Pause for 1 second, lower under control.
Sets & reps: 2–3 sets of 8–12 reps per side. Rest 45–60 seconds between sides.
Form tips: Shoulder blades down and back. Do not twist. Elbow travels near the ribs.
Make it easier: Lighter weight, shorter range.
Make it harder: Add a 2‑second pause at the top or slow the lowering to 3 seconds.
4. Glute Bridge
Why it matters: Builds glutes and hamstrings that support the lower back and hips.
Equipment: Mat. Optional miniband above knees.
How to do it
- Lie on your back, knees bent, feet hip‑width.
- Lightly tuck pelvis, press feet through the floor, and lift hips until shoulders, hips, and knees form a line.
- Pause 1–2 seconds and lower slowly.
Sets & reps: 2–3 sets of 10–12 reps. Rest 45–60 seconds.
Form tips: Keep ribs down, do not arch the low back. Exhale as you lift.
Make it easier: Shorter range, hands pressing into the floor.
Make it harder: Add a miniband and push knees gently out, or hold the top for 3 seconds.
5. Baby Get‑Up (Half Turkish Get‑Up)
Why it matters: Teaches you to get from the floor to a tall sit. Useful for fall recovery.
Equipment: Mat. Optional very light weight or even a shoe balanced on the fist.
How to do it
- Lie on your back. Right knee bent, right fist to the ceiling. Left leg long, left arm about 45 degrees from your body.
- Roll onto your left elbow.
- Press to your left hand. Sit tall with the right fist still vertical.
- Reverse slowly to the start. Switch sides.
Sets & reps: 2–3 sets of 3–5 reps per side. Rest 45–60 seconds.
Form tips: Eyes on the fist, keep the fist vertical, move slowly.
Make it easier: No weight.
Make it harder / Progression: Hold a very light dumbbell or kettlebell. Over time, progress the sequence to the half‑kneeling and then full standing Turkish get‑up.
6. Incline Plank (Hands on Counter or Bench)
Why it matters: Builds core stiffness for safer lifting and better balance.
Equipment: Stable counter, rail, or bench.
How to do it
- Hands under shoulders, body in a straight line from ears to ankles.
- Squeeze glutes and lightly brace abs.
- Breathe through the brace.
Sets & time: 2–3 sets of 20–30 seconds. Rest 45–60 seconds.
Form tips: Do not let hips sag or pike.
Make it easier: Use a higher surface or wall plank.
Make it harder: Lower the surface or lift one foot for 5 seconds.
Why is it important to build and maintain strength as you age?
As we get older, our muscles, bones, and joints naturally lose strength and resilience. This can make everyday tasks like climbing stairs, carrying groceries, or getting up from the floor more difficult than they used to feel. Maintaining strength is key not just for mobility, but for balance, energy, and overall independence.
Gemdjian highlights why this matters so much in his work at The Gym Venice. He says, “Strength training is the single best antidote to age-related decline. After 30, we lose muscle and power each decade, which erodes balance, joint health, and independence.”
He says it’s a good idea to focus on compound movements as they engage multiple muscles in one movement. “These exercises preserve lean mass, strengthen bones, and improve insulin sensitivity, keeping energy and weight manageable.”
Plus, they build stronger glutes, legs, and core, making everyday tasks like climbing stairs, carrying groceries, or getting off the floor feel easier. “Strength work through progressive overload also sharpens the brain via coordination and nervous-system adaptations,” he adds. “Add a little weight, reps, or range as your body adapts and loads gradually will begin to feel easier.”
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