After turning 40, many Americans notice that losing belly fat becomes an uphill battle. Muscle mass starts to decline—anywhere from 3% to 8% per decade—making it harder to maintain a fast metabolism. That’s why incorporating regular exercise becomes crucial to keeping your body strong and active. As the body slows down, fat accumulates more easily, especially around the waist. That’s why so many people turn to long sessions of cardio, thinking it’s the only way to fight back against stubborn fat.
But experts say that approach might actually be working against you. Certified personal trainer Ian Groves explained to Eat This, Not That that relying only on cardio can speed up muscle loss, further lowering your metabolism and making fat loss even harder. To see real results, he recommends combining aerobic activity with old-school strength-based exercises that build muscle and burn fat at the same time.
Which classic exercise burns more belly fat than the gym?
Groves highlights one move in particular: push-ups. This timeless exercise does much more than tone your arms—it also strengthens your core, chest, and shoulders while keeping your metabolism active long after your workout ends. Unlike steady-state cardio, which burns calories only during the activity, push-ups trigger what trainers call the “afterburn effect.” That means your body continues torching calories even while you rest, leading to more effective fat loss over time.
Push-ups also have the advantage of accessibility. They can be done anywhere, require no equipment, and can be easily adjusted for different fitness levels. Beginners can start with modified versions on their knees or against a wall, while advanced athletes can increase the challenge with elevated feet or added resistance. The key, Groves notes, is consistency: doing them regularly helps maintain muscle mass, strengthen the upper body, and reduce fat accumulation—especially in the abdominal area.
But push-ups aren’t the only effective old-school move. There are several other compound exercises can deliver impressive fat-burning results when combined in a well-structured routine. These include:
- Squats: Strengthen the legs and glutes while boosting calorie burn throughout the lower body. Keeping your core tight during each rep also helps tone the midsection.
- Deadlifts: Engage multiple muscle groups—from the hamstrings to the back and core—making them one of the most efficient total-body exercises for fat loss.
- Pull-ups: Work the back, shoulders, and arms while improving grip strength and posture. They’re challenging but highly rewarding once mastered.
- Overhead press: Builds strong shoulders and arms while engaging the abdominal muscles to stabilize the body.
- Bench press: A classic strength move that tones the upper body, builds lean muscle, and increases overall metabolic activity.
Groves explains that performing these compound movements boosts fat-burning hormones like growth hormone and testosterone, both of which tend to decline with age. Maintaining these hormone levels through resistance training helps preserve muscle, accelerate metabolism, and prevent the typical midsection fat gain that appears after 40.
Another major advantage of these traditional strength exercises is that they promote functional fitness—meaning they improve how your body moves in daily life. Simple tasks like lifting groceries or climbing stairs become easier, and you’re less likely to experience age-related muscle loss or joint pain.