40 Year Old Strength Training - Best 3 Times/Week

Ans: Hello b,
Every body is different. It will be best if you can go to a physiotherapist or a gym trainer. They need to first assess your body composition, core strength, muscle tone and accordingly they can give you a proper exercises schedule involving all part of your body.
Also suryanamskar is a wonderful exercise that helps the entire body.
All the best!

Ans: Dear Madam/Sir. Appreciate you reach out to improve core strength as many people do neglect core muscle strength. A strong core is essential for better posture, stability, and overall fitness. To strengthen your core, start with a plank, where you lift your body onto your forearms and toes, keeping your back straight and holding the position for 30-60 seconds. Next, try the bird-dog by getting on all fours, stretching one arm forward and the opposite leg backward, holding for a few seconds, and switching sides. The dead bug is another great exercise—lie on your back with arms and legs raised, then slowly lower one arm and the opposite leg before switching. For lower back and glute activation, perform glute bridges by lying on your back with knees bent, lifting your hips up, and lowering them slowly. Russian twists improve oblique strength; sit with bent knees, lean back slightly, and twist your torso side to side. Leg raises help target the lower abs—lie flat, lift both legs straight up, and lower them without touching the ground. Lastly, try the hollow body hold by lying on your back, lifting your shoulders and legs slightly off the ground, and holding the position while keeping your core engaged. Perform these exercises 3-4 times a week for better core strength and stability. Wishing you success in building a strong core!