This Full-Body Exercise May Be the Closest Thing to a Longevity Hack

After age 40, maintaining muscle becomes one of the most important predictors of how well you'll age. Research published in the journal Age and Ageing found that resistance training remains the most effective strategy for combating age-related muscle loss, while a separate meta-analysis found it can improve strength, physical function, and body composition in older adults.

The good news? You don't need a complicated workout program to reap those benefits. According to fitness experts, one simple exercise-the dumbbell squat to shoulder press, also known as a thruster-may be one of the most efficient ways to build muscle, elevate your heart rate, and improve full-body fitness in a single movement.

For men over 40, that's a combination worth paying attention to.

The Exercise That Challenges Nearly Every Major Muscle Group

The movement starts with a pair of dumbbells held at shoulder height. From there, you lower into a squat until your thighs are roughly parallel to the floor. As you stand, you drive through your heels and use the momentum from your lower body to press the weights overhead in one fluid motion.

The result is a full-body exercise that targets the quads, glutes, shoulders, and core while also placing a significant demand on the cardiovascular system.

For men over 40, exercises that train multiple muscle groups simultaneously may provide a bigger return on investment by helping maintain muscle mass, strength, and physical function without requiring lengthy workouts. Research continues to show that resistance training remains one of the most effective tools for combating age-related muscle loss.

The Surprising Reason This Exercise Feels Harder Than It Looks

The challenge isn't just the squat or the press. It's the transition between the two.

As you rise from the squat, your core must stabilize your spine while your shoulders control the overhead press. Multiple muscle groups work together simultaneously, creating a training effect that feels far more demanding than traditional isolation exercises.

That added demand may also translate into greater calorie expenditure and improved functional fitness-two qualities that become increasingly important with age.

A Simple Way to Start Using This Move Today

If you're new to the exercise, begin with light dumbbells and focus on technique before increasing weight.

Coaching Tips:

• 3 sets of 8–10 repetitions
• Keep the dumbbells at shoulder height throughout the squat
• Brace your core as though you're preparing for a punch
• Exhale as you press overhead
• Lower the weights under control on every rep
• Rest 60–90 seconds between sets

Performed twice per week, the dumbbell squat to shoulder press can help improve strength, conditioning, and overall athleticism without adding significant time to your workouts.

Related: Trainer: Why Men Over 40 Should Be Doing Box Squats for Long-Term Strength

This story was originally published by Men's Journal on Jun 14, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 14, 2026 at 8:02 AM.