If so, look no further.
Focusing on bodyweight exercises instead of always lifting heavier weights can help preserve joint health and alleviate joint pain.
These exercises target key muscle groups,improve overall strength, and enhance functional fitness.
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Read on for Nobbe’s seven regular bodyweight exercises for men in their 30s.
They will help keep you strong, fit, and thriving during this decade of your life and beyond.
After you’re finished, check out7 Daily Strength Exercises All Men Should Do for Defined Arms.
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Pushups
The classicpushupis a must-do bodyweight exercise for men in their 30s.
It targets the chest, core, shoulders, and triceps to increase upper-body strength and stability.
Lower with control, and push away with intent."
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Keep your grip at shoulder width regardless of the hand position.
“Start with your feet balanced, slightly turned out, and hip-width apart.
Allow the knees and hips to break together as you begin your descent.
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Lower only where you’re able to maintain control, then push through the floor to stand firm.
“Lunge movements are great for power, strength, or endurance development,” states Nobbe.
“confirm to start and stay balanced while the core remains braced.
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The most significant cue is to step straight back, avoiding narrowing your stance (tight roping).”
Focus on feeling the tension in the glutes as the movement is performed.
Drive the hips up and contract the glutes strong at the top,” says Nobbe.
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They engage the abdominal muscles, back, and shoulders, boosting core strength and improving posture.
Feel yourself breathing into the abs and then squeezing the core as you exhale.
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