Do you want to stay young and healthy for as long as possible? Then you should start doing a training routine with weights. Holly Perkins, a fitness trainer, author of Women's health lift to get lean and a founder of Women's strength nation says, "Weightlifting is very important for your health as it helps prevent many age-related diseases. It becomes more important once you turn 45."

There is a connection between your muscle mass and your health. When a woman hits 30 it becomes hard for her to gain muscle mass as she loses up to five percent of her muscle tissue every ten years. When you build muscles you boost your metabolism, sculpt a strong and firm body and decrease the risk of dangerous diseases such as dyspnea, diabetes, hypertension and atherosclerosis.

Perkins says, "The benefits of weightlifting go even deeper as when you start training with weights you will feel yourself become powerful and strong. That is an incredible feeling".

This strength training routine consists of easy-to-follow exercises such as squats to chair, reverse lunges, seated overhead presses, standing calf raises, bent over rows, supermans, chest flyes, dumbbell pullovers, biceps hammer curls and basic abs.

Perform this training routine 2 or 3 times a week. If you want to improve results you need to add cardio training such as boxing, bicycling or interval running. You can do these exercises at home as all you need to have is a chair, a set of dumbbells and a mat. Scroll down to see the top strength training moves to get a well-proportioned and healthy body at 40 and beyond.

READ MORE: 10-minute wall workout to reduce flab from your arms and tummy

#1. Squats to chair

Credit: BetterMe

Credit: BetterMe

#2. Reverse lunges

Credit: BetterMe

Credit: BetterMe

READ MORE: A beginner's walking program and tips to get you walking anywhere

#3. Overhead presses

Credit: BetterMe

Credit: BetterMe

#4. Standing calf raises

Credit: BetterMe

Credit: BetterMe

#5. Bent over rows

Credit: BetterMe

Credit: BetterMe

#6. Supermans

Credit: BetterMe

Credit: BetterMe

#7. Chest flyes

Credit: BetterMe

Credit: BetterMe

#8. Dumbbell pullovers

Credit: BetterMe

Credit: BetterMe

#9. Biceps hammer curls

Credit: BetterMe

Credit: BetterMe

#10. Basic abs

Credit: BetterMe

Credit: BetterMe

READ MORE: The 28-Day Squat Challenge To Get A Bum You Desire

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.