After 35, you lose muscle faster than you build it. You don't have time to waste on exercises that only work one thing. Compound exercises work 3-4 muscle groups in a single movement.
That means more muscle built, more calories burned, better balance, stronger joints — all in less time.
A squat works your quads, glutes, hamstrings, and core — all at once. A leg extension only hits your quads. Same time, 4x the return.
More muscles working = more energy burned. Compound movements keep your metabolism elevated for hours after you leave the gym.
Picking up your kids, carrying groceries, getting off the floor — that's compound movement. Train the way your body actually moves.
Compound movements strengthen the muscles AROUND your joints, not just the big movers. That's how you prevent the knee pain, shoulder issues, and back problems that creep in after 35.
Required: One pair of dumbbells (start with 10-20 lbs for women, 20-35 lbs for men — you can always adjust).
Helpful: A flat bench or sturdy chair for rows and bench press.
That's it. No machines, no cables, no gym membership needed. A living room, garage, or park works just fine.
Master these five movements and you have everything you need to build a stronger, leaner body. Each one can be done with just dumbbells — no gym required.
Hold a dumbbell vertically at your chest, elbows tucked. Feet shoulder-width apart, toes slightly out. Push your hips back and down like you're sitting in a chair. Go as low as you can with a flat back. Drive through your heels to stand.
3 sets of 10-12 reps · Rest 60-90 sec between sets
"Chest up, elbows between knees at the bottom. If your heels come off the ground, your stance is too narrow."
Bodyweight squat → Light DB goblet squat → Heavier DB → Barbell front squat → Barbell back squat
Hold two dumbbells in front of your thighs. Feet hip-width apart. Slight bend in the knees — keep that bend the SAME the whole time. Push your hips BACK (not down) and let the dumbbells slide down your legs. You should feel a deep stretch in your hamstrings. Squeeze your glutes to come back up.
3 sets of 10-12 reps · Rest 60-90 sec between sets
"This is NOT a squat. Your knees barely bend. Think about pushing your butt to the wall behind you. The dumbbells stay close to your legs the entire time."
Bodyweight hip hinge → Light DB RDL → Heavier DB RDL → Barbell RDL → Barbell conventional deadlift
Lie on a flat bench with a dumbbell in each hand. Press them up until your arms are straight. Lower them slowly to the sides of your chest — elbows at about 45 degrees (not flared out to 90). Press back up. Control the weight down, explode up.
3 sets of 8-12 reps · Rest 60-90 sec between sets
"Shoulder blades pinched together and DOWN the whole time. If your shoulders roll forward at the top, you're losing tension in your chest."
Push-ups (knees) → Push-ups (full) → Light DB bench press → Heavier DB bench → Barbell bench press
Push-ups. Hands shoulder-width, body straight like a plank, chest to the floor. Same muscles, zero equipment. Start with knees down if needed.
One knee and hand on a bench (or chair). Other hand holds the dumbbell hanging straight down. Pull the dumbbell to your hip — think about driving your elbow to the ceiling. Squeeze your back at the top. Lower slowly. Do all reps on one side, then switch.
3 sets of 10-12 reps each side · Rest 60 sec between sides
"Don't rotate your body to get the weight up. If you're twisting, it's too heavy. Your torso stays flat like a table the whole time."
Light DB row → Heavier DB row → Barbell overhand row → Weighted pull-ups
Stand tall, dumbbells at your sides (or bodyweight to start). Step forward with one leg and lower your back knee toward the ground. Both knees should be at about 90 degrees at the bottom. Push through your front heel to step forward into the next lunge.
3 sets of 10 each leg (20 total steps) · Rest 60-90 sec between sets
"Keep your chest up and don't let your front knee cave inward. If you wobble, slow down. Balance IS the exercise — that's what makes lunges so valuable after 35."
Stationary lunges (hold onto something) → Bodyweight walking lunges → DB walking lunges → Barbell walking lunges
Never skip this. Cold muscles don't perform. Do these in order before every workout.
Two workout options based on where you're at. Pick one and do it 3 days per week with at least one rest day between sessions.
Don't rush. Add weight only when the current weight feels too easy for all 3 sets. If your form breaks down, the weight is too heavy. Period.
| Week | Focus | What Changes |
|---|---|---|
| 1-2 | Learn the form | Light weight or bodyweight. Slow reps. Get it right. |
| 3-4 | Build consistency | Same weight. Focus on showing up 3x/week. |
| 5-6 | Add weight | Increase DB weight by 5 lbs on exercises that feel easy. |
| 7-8 | Push yourself | Last 2 reps of each set should be hard. If they're not, go heavier. |
These 5 exercises aren't trendy. They're not complicated. You won't see them in a flashy Instagram workout.
But they work. They've worked for my clients for 13 years. They work for me at 34. And they'll work for you.
The only thing that doesn't work is not starting.
Do Level 1 three times this week. That's it. Don't overthink it. Just show up, do the 5 exercises, and go home. Then do it again next week.
8 weeks from now you'll be stronger than you've been in years. That's not motivation. That's what happens when you do the work.
That's the CM Truth.
This guide gives you the foundation. My 12-week program gives you the full plan — personalized, progressive, with coaching to make sure you actually finish.
DM me the word "PROGRAM" and I'll send you the details.
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This guide is for educational purposes only and is not a substitute for professional medical advice. Consult your physician before beginning any exercise program, especially if you have pre-existing health conditions, injuries, or have been inactive for an extended period. By using this guide, you assume all responsibility for your own health and safety.