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✨ The One Exercise I Keep Coming Back To (Especially Over 40)

There are a lot of exercises out there.

New trends. New programs. New “must-do” movements.


And I love trying different things… but if I’m being honest?

I always come back to the basics.


Not because they’re boring —but because they work.


And one exercise I keep coming back to… especially with my clients (and myself)… is the curl and press.


Simple. Functional. Effective.


💜 Why Curl & Press?

As we move through our 40s and beyond, the focus starts to shift a little.


It’s not just about “working out”.

It’s about:

  • Staying strong

  • Moving well

  • Feeling confident in your body

  • Doing everyday things with ease


And that’s exactly where functional exercises come in.



The curl and press isn’t just an arm exercise. It’s a full-body movement.


💪 What It Actually Works

When you break it down, you’re getting so much in one movement:

  • Biceps (the curl)

  • Shoulders (the press)

  • Core (to stabilise the movement)

  • Posture (standing tall through the whole exercise)


And if you add a small squat before the curl?

Now you’ve got legs involved too.


That’s a lot of value… for one exercise.


🌿 Why It Matters More Over 40

This is the part I see all the time in my classes.

We don’t lose strength overnight.


It’s the little things over time:

  • Carrying shopping bags

  • Lifting things overhead

  • Getting up and down with control

  • Reaching, pushing, pulling


Functional strength supports all of that.


And movements like the curl and press help keep those patterns strong, safe, and familiar.


It’s not about lifting heavy for the sake of it.

It’s about staying capable.


😅 Real Talk (From My Classes)

When I first introduce this to some of my ladies (and yes — a couple of my men too 😉), there’s always that moment of:

“Wait… what are we doing here?”

Because it’s not just one movement.

It’s coordination. It’s timing. It’s control.


But once it clicks?

They love it.


Because they can feel it working… and they can see how it connects to real life.


✨ How To Do It (Keep It Simple)

You don’t need anything fancy.

A pair of dumbbells (or even water bottles to start).


Here’s the flow:

  1. Stand tall, weights by your sides

  2. Curl the weights up to your shoulders

  3. From there, press overhead

  4. Lower back to shoulders

  5. Then back down to start

That’s one rep.



Start slow. Focus on control. Keep your posture strong.


And breathe — don’t hold it 😉


💜 Make It Work For You

This is where it becomes your exercise.


You can:

  • Keep it light and controlled

  • Add a squat to make it full body

  • Do alternating arms

  • Slow it right down for more control

  • Or build it into a circuit


There’s no “perfect” version.

Just the version that suits you.



🌸 Why I Always Come Back To It

Because it ticks all the boxes.

  • It builds strength.

  • It supports everyday movement.

  • It challenges coordination.

  • And it grows with you.


It’s one of those exercises that meets you where you’re at — and keeps giving as you get stronger.

And honestly… that’s what we want.


💫 If You’re Not Sure Where To Start…



You don’t have to figure all of this out on your own.


Inside my coaching, we focus on simple, effective movement — the kind that supports your body, your lifestyle, and your confidence.


No overwhelm. No overcomplicating things. Just real guidance that works for you.





If you’re ready to feel stronger, move better, and build something sustainable…


🌐 You can explore my coaching services here:




With warmth,

Kellie 💜

Restore Renew You




 
 
 

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