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STRENGTH TRAINING is many wonderful things: An energy booster. A proven endorphin hit. A stress reliever. A confidence builder. A posture fixer. A secret weapon against aging. More than anything, though, it’s about building a body that literally has your back through every stage of life.
Whether you’re chasing kids, crushing career goals, or embracing retirement, the way you move today shapes how strong, steady, and confident you’ll feel in the years ahead. That’s the heart of Longevity Lifts: a three-part video series designed to help women invest in their future with the strength training exercises and workout guidance that matter most in their 30s, 40s, and 60s.
Each of these decades is a pivotal transition period, bringing new challenges and opportunities for your body. In your 30s, you’re setting the foundation—establishing healthy habits, building muscle, and protecting your joints before age-related changes begin. By your 40s, the focus shifts toward supporting bone density, working around shifting hormones, and maintaining stability to keep up with life’s craziness. And by your 60s, strength training becomes an essential tool for preserving independence, mobility, and energy so you can keep doing the things you love without hesitation.
For this series, we tapped three certified personal trainers—Gabrielle Savary, Erin Barry, and Patricia Greaves—to curate six essential exercises for each decade in order to provide you with a powerful toolkit of workouts that evolve as you do.
No matter your starting point, it’s never too early—or too late—to train for a stronger future.
What to Expect
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Six decade-specific strength moves handpicked by a certified trainer to target the needs of your 30s, 40s, or 60s.
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Step-by-step video demos that show exactly how to perform each move safely and effectively.
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Science-backed benefits for every exercise—why it matters for bone health, muscle mass, balance, and long-term resilience.
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Workout guidance on how to incorporative the moves into your existing routine or use them as a standalone circuit.
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Trainer insights tailored to your life stage, ranging from how to fix low back pain in your 40s to why jumping movements are clutch in your 60s.
Longevity Lifts: Watch Now
Your 30s
Master these foundational moves now to set yourself up for decades of strength.
Your 40s
Hormones may be shifting, but these essentials help combat perimenopause muscle and bone loss to support strength.
Your 60s
Stay strong and capable in your 60s with exercises that fight frailty and keep you moving like you mean it.
Meet your trainers:
Gabrielle Savary, CPT, is a fitness coach and founder of Grow With Gab, a champion bodybuilder, and member of the WH Strength In Diversity class of 2024.
Erin Barry, CPT, is a fitness coach and master instructor at Crunch in New York City.
Patricia Greaves, CPT, is a class of 2022 WH Strength in Diversity trainer and the founder of StrongHer Personal Training, a virtual and in-person coaching service. She is a menopause fitness specialist and coaches women in their 40s, 50s, and beyond.
The Best Dumbbells to Level Up Your Strength Journey
Hand Weights
Adjustable Dumbbells
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