In the quest to defy the ageing process, many individuals scour the internet for tips, tricks, and secrets to look and feel younger than their years. While it’s impossible to turn back the clock, adopting healthy lifestyle habits can make a difference. These include incorporating superfoods and supplements, practicing stress-reducing meditation, protecting the skin from the sun, maintaining a positive mindset, and engaging in regular physical activity to live a more youthful life.

I’ve gathered some fantastic daily strength exercises for women that can make you feel a decade younger. Let’s be real; when it comes to longevity, strength training reigns supreme.

After hitting the big 3-0, women can lose anywhere from 3% to 5% of their lean muscle mass every decade. Additionally, as individuals age, bones tend to shrink in size and density, making them more vulnerable to fractures and injuries. (Aging, right?) But by embracing active hobbies and exercise, individuals are doing themselves a massive favor.

“Strength training can help individuals feel stronger, more energetic, and improve overall well-being through an active lifestyle,” experts explain. “It offers various benefits as people age, including increased muscle strength, enhanced bone health, improved balance and posture, and an overall sense of empowerment.”

If you’re ready to get started, read on for the best daily strength exercises to feel a decade younger. Remember, it’s also beneficial to incorporate cardio and rest days into your routine, along with maintaining a well-balanced, protein-rich diet.

Squats
Squats engage your hamstrings, quadriceps, core, and glutes. Start by positioning your feet shoulder-width apart. Push your hips back and bend your knees, lowering your body as if you’re about to sit in a chair. Go as low as you’re comfortably able, with the goal of getting your thighs parallel to the ground. Push off the floor to return to a standing position. Complete three sets of 12 to 15 reps.

Pushups
Pushups target your shoulders, chest, core, and triceps. Begin in a high plank position with your hands positioned beneath your shoulders and your legs extended behind you. Lower your chest toward the ground, ensuring your elbows form 45-degree angles. Keep your body in a straight line as you lower and push yourself back up. Perform three sets of eight to 12 reps.

Dumbbell Rows
Next up are dumbbell rows, which activate your biceps, upper back, and core. Start by standing with your feet hip-width apart, holding a dumbbell in each hand. Push your hips back while maintaining a straight back. Row the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the weights back down until your arms are fully extended. Perform three sets of 10 to 12 reps.

Glute Bridges
The glute bridge targets your lower back, glutes, and hamstrings. Lie flat on a workout mat, bend your knees, and place your feet flat on the ground. Press through your heels to lift your hips upward, creating a straight line from your knees to your shoulders. At the peak of the movement, give your glutes a squeeze before lowering your hips. Complete three sets of 12 to 15 reps.

Plank with Shoulder Taps
Finally, we wrap up with the plank with shoulder taps, engaging your shoulders, core, and triceps. Begin in a high plank position with your hands beneath your shoulders. Activate your abs and lift your right hand to tap your left shoulder. Return your right hand to the floor and repeat on the opposite side, lifting your left hand to tap your right shoulder. Perform three sets of 10 to 12 reps per side.