As we get older and building muscle becomes harder, it’s easy to get lured in by the latest social media trend, ‘hack’ or routine promising quick results with less effort.

But fitness isn’t something you can cheat, and there’s a reason the same ‘boring’ exercises keep cropping up in workout plans: they work.

That’s something coach Bryan Mataya knows well. At 59, he credits just six ‘boring’ exercises with helping him build around 80% of his impressive physique.

He shared his approach in a recent Instagram post, explaining that repeating these movements consistently is what has delivered the results he enjoys today.

‘None of these are flashy,’ he wrote. ‘They just work. Progressive overload is still the key. Get a little stronger over time, eat enough protein, recover well and repeat. That’s how men over 50 build muscle, stay lean and keep doing the things they love for decades.’

6 Exercises That Built Bryan Mataya’s Body

Mataya’s routine is built around simple compound movements that challenge multiple muscle groups. It’s the sort of workout you could follow for years and still keep making progress.

The Moves (and How to Do Them)

‘Probably the most underrated exercise there is,’ Mataya says. ‘They build grip strength, core stability, traps, shoulders and conditioning all at the same time. They also improve balance, posture, and carry over to real life better than almost any other exercise.’

• Stand tall with a pair of dumbbells or kettlebells in each hand.
• Let your arms hang by your sides, take a deep breath and brace your core.
• Begin a fast, deliberate walk.
• At around the 20-metre mark, turn around without letting the weights swing and head back.

‘Builds your upper chest, shoulders and triceps while being much easier on the shoulders than a barbell bench for most men over 50,’ Mataya explains.

• Set a bench to a 30–45-degree incline. The steeper the angle, the more emphasis you’ll place on your upper chest and shoulders.
• Sit at the end of the bench with the dumbbells resting on your knees. Lean back and use your knees to help kick the weights into position.
• Plant your feet firmly on the floor, brace your core and hold the dumbbells above your upper chest with your arms extended.
• Slowly lower the weights, allowing your elbows to form an arrow shape beneath your shoulders. Keep the dumbbells the same distance apart throughout the rep.
• Pause briefly before pressing the weights back to the starting position as you exhale.

‘Build your lats, upper back, biceps, and grip strength while improving posture,’ Mataya says. ‘If you can’t do one yet, use an assisted machine or bands.’

• Hang from the bar with your arms fully extended.
• Brace your core and move into a hollow-body position.
• Pull your shoulders down away from your ears.
• Pull until your chin clears the bar or your upper chest reaches it.
• Lower yourself under control before resetting and repeating.

‘One of the safest ways to build strong legs and glutes while improving hip mobility, core strength and squat mechanics,’ Mataya explains.

• Stand with your feet slightly wider than shoulder-width apart and hold a dumbbell vertically or a kettlebell by the horns at chest height.
• Brace your core, send your hips back and lower into a squat until your thighs reach at least parallel.
• Keep your chest tall and pause briefly at the bottom.
• Drive through your heels to stand, squeezing your glutes at the top.

‘One of the best exercises for your hamstrings, glutes and lower back,’ Mataya says. ‘A stronger posterior chain helps protect your back and improves everyday movement.’

• Stand tall with your feet underneath your hips, holding dumbbells or a barbell in front of your thighs.
• Push your hips backwards with a flat back, as though you’re trying to shut a car door with your glutes.
• Keep your knees softly bent and your shins almost vertical.
• Lower the weight until you feel a stretch in your hamstrings, then drive your hips forwards to return to the start.

‘Unilateral training builds muscle, improves balance, strengthens your knees and hips, and helps eliminate strength imbalances between legs,’ Mataya explains.

• Stand tall with a dumbbell in each hand. Keep your chest up and your core engaged.
• Step forwards into a lunge and lower under control until both knees are bent to roughly 90 degrees.
• Lower the weights towards the floor while maintaining a straight back.
• Push through your front foot and step straight into the next lunge, moving forwards as you alternate legs.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.