6 Strength Training Exercises That Burn More Belly Fat Than Cardio After 40

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By your 40s, your body starts experiencing natural change — perhaps the most significant of which is muscle loss. Research shows that adults will lose 3% to 8% of muscle mass per decade after age 40. Not just does this drain strength and mobility but also leads to a slower metabolism, making it easy to accumulate stubborn belly fat, especially during menopause.

Even though these are a natural part of the aging process, you don't have to let them be something you merely accept. With the right combination of exercise and diet, you can see a real difference, says Ian Groves, certified fitness professional and managing director of Training Station. And while it's not what many want to hear, cardio by itself isn't the answer.

In this article, we'll discuss the best exercises to burn fat over 40, and why strength training is crucial to flattening your belly, revving up your metabolism, and remaining lean at any age.

Why Strength Training Is More Effective Than Cardio Over 40

If you've been ratcheting up your cardio workout to fight belly fat, you're not alone. But cautions Groves, doing cardio without strength training can boomerang:

"Too much cardio without any resistance work can accelerate muscle loss, which will lower metabolism even more," says Groves. "That's why it's crucial to couple cardio with strength training for sustainable fat loss after 40."

Strength training—especially compound exercises—not only adds muscle but also triggers fat-burning hormones like growth hormone and testosterone, besides causing the afterburn effect (EPOC), i.e., your body metabolizing calories hours after your workout session is over.

6 Traditional Strength Exercises That Burn More Belly Fat Than Cardio

The following are six trainer-endorsed strength exercises that burn more belly fat than cardio, especially after the age of 40:

1. Squat

Muscles Activated: Glutes, quads, hamstrings, and core
Advantages: Increases functional strength, balance, and metabolism

How to Perform It:

• Stand with shoulders wide at shoulder width.
• Have arms forward or hands on hips.
• Lower down into a squat, back straight and core engaged.
• Stop when thighs are parallel to the ground.
• Press through heels to return to standing.

2. Deadlift

Muscles Worked: Glutes, hamstrings, lower back

Benefits: Increases posterior strength, improves posture, fat burn

How to Do It:

• Stand with feet hip-width apart, dumbbells in hand.
• Slightly bend knees.
• Hinge at hips and lower the dumbbells down your thighs.
• Keep your back flat.
• Glute squeeze to return to standing.

3. Pull-Up

Muscles Worked: Back, biceps, core

Benefits: Enhanced upper body and core strength, promotes fat loss

How to Do It:

• Do a pull-up with an overhand grip, slightly wider than shoulder-width.
• Hang from extended arms.
• Engage your core and pull up until your chin clears the bar.
• Lower slowly to the starting position.

4. Pushup

Muscles Worked: Chest, triceps, shoulders, core

Benefits: Tones upper body and increases overall calorie burn

How to Do It:

• Start in a plank position with your hands under your shoulders.
• Lower your chest toward the ground while keeping your body straight.
• Push back up to return to the plank position.

5. Overhead Press

Muscles Worked: Shoulders, triceps, upper chest

Benefits: Develops upper-body muscle and engages core

How to Do It:

• Rest dumbbells on shoulders with hands at shoulder height.
• Press dumbbells overhead until arms are fully extended.
• Lower dumbbells back to shoulder level in control.

6. Bench Press

Muscles Worked: Chest, triceps, shoulders

Benefits: Develops muscle mass and enhances upper body strength

How to Do It:

• Lie on a bench flat, feet on the ground.
• Hold the barbell slightly outside shoulder-width.
• Lower the bar to your chest, elbows at 45 degrees.
• Press the barbell back to full arm extension.

Final Thoughts: How to Burn Belly Fat After 40 the Smart Way

Muscle is your best friend after 40. While cardio does have its place, resistance training is what actually rebuilds your body, boosts metabolism, and enables you to burn belly fat in the long term.

Pro Tip: To see the best results, couple these exercises with a clean diet, stress management, restful sleep, and constant movement throughout the day.

Pin this post for later and start adding these strength moves to your weekly workout regimen!