How to Bring up the “Weak Spots” in Your Body
(Without Breaking Yourself in the Process)
Let’s be real for a second:
There’s always that one area of your body that just won’t seem to change.
Maybe it’s your arms, your core, your back, your legs—or maybe it feels like your whole body is a little behind where you want it to be.
If that sounds familiar, here’s the good news:
You’re not broken. And it’s not your fault.
The real issue isn’t your body—it’s the strategy you’re using.
At AB Fitness, we work with busy adults (especially over 40) who want to feel strong, move better, and finally get results without wasting time or beating themselves up.
When certain muscle groups feel weak or underdeveloped, there’s usually a very fixable reason behind it—and that’s what this guide will help you solve.
Whether you’re struggling to tone your arms, stabilize your core, or strengthen your legs, here’s how to fix it without random workouts, injuries, or frustration.
Here are 4 simple strategies to bring up those “stubborn” areas and get your body moving and feeling better:
✅ 1. Train Your Weakest Areas First
This is one of the easiest ways to see progress—yet most people skip it.
Your body and brain are at their peak energy and focus at the start of each workout. That’s the best time to attack the area that needs the most work.
Let’s say you’re trying to improve core strength or stability. If you save it for the end of your session when you’re tired, rushed, or unfocused—you’ll never train it with enough quality to make a difference.
Instead, place that muscle group at the top of your workout and watch what happens.
According to the National Academy of Sports Medicine (NASM), this also helps activate the nervous system for better recruitment of the right muscle fibers, especially the large, growth-capable ones.
💡 Example: If your lower body feels weak, try opening with step-ups or leg presses instead of finishing with them. You’ll feel stronger, more focused, and more likely to progress week after week.
✅ 2. Train That Area More Often (But Less Each Time)
It’s not about training harder—it’s about training smarter and more consistently.
Research (and decades of real-world results) show that training a muscle group 2–3 times per week leads to better results than blasting it once a week with a high-volume workout.
This is especially true for adults over 40, where recovery, joint health, and energy levels matter more than ever.
💡 Example: If you’re trying to tone your arms, add 2–3 focused sets of biceps and triceps work after your main lifts a few times a week instead of saving everything for “arm day.”
This gives your body more frequent opportunities to grow and adapt—without beating you up.
A good personal trainer will help you find the right frequency and recovery balance, so you’re not undertraining—or worse, overtraining and stalling your progress.
✅ 3. Make Sure You’re Actually Training With Enough Effort
Let’s be honest: some areas of the body are just mentally tougher to train.
Legs, glutes, and even core exercises often fall short—not because you don’t care, but because they’re uncomfortable and hard to push.
But here’s the key: muscle groups won’t grow or change if the effort isn’t there.
I call this UTF or Ugly Training Face
This doesn’t mean going to failure every session or training through pain. It means choosing a weight or resistance that actually challenges you, especially toward the end of each set.
According to Women’s Health, lifting with the right intensity not only improves strength and shape but also supports hormonal balance, metabolism, and long-term health—especially for women in their 40s and 50s.
💡 Pro tip: A qualified personal trainer will ensure that you’re training with the right amount of intensity—without risking injury. They’ll give you the right cues, help you safely push harder, and adjust as you get stronger.
✅ 4. Stick to Smart, Safe, and Stable Movements
The fastest way to stall your progress—or hurt yourself—is using poor form or chasing “fancy” workouts that look cool but don’t actually work.
Especially if you’re over 40, you need movements that feel good on your joints, keep your body aligned, and allow for gradual strength improvements over time.
At AB Fitness, we prioritize exercises like:
-
Cable row Variations
-
Squats
-
Incline curls
-
Glute bridges
-
Plank variations
These movements are simple but effective. They isolate the right muscles, allow for good form, and make it easier to track progress without risking injury. Most of the time our form isn’t good with certain movements and we don’t feel it in the target areas. If you want to improve a certain area of your body you need to have a strong mind muscle connection to that area. Meaning you can feel that area moving and contracting during every set!
Here is a video I did on mind muscle connection:
The NASM emphasizes that consistency and proper mechanics matter more than anything when training over 40—and that’s where having a coach watching your form makes a massive difference.
💡 Form tip: You may think you’re doing an exercise “right,” but small tweaks in foot position, range of motion, or tempo can completely change the impact. A coach’s eye ensures that every rep is helping you—not hurting you.
💪 Why Personal Training at AB Fitness Can Help
If you’ve been trying to figure this out on your own and still feel stuck—that’s exactly why we’re here.
At AB Fitness, you’ll always know what to do — no random workouts, no fluff, just a clear plan that works.
We eliminate the guesswork and give you the structure you’ve been missing. ESPECIALLY when it comes to bring up certain areas of your body that are not responding. You need to intelligently attack those areas and our expert coaches can help with that! Having a coach watch over your program is a cheat code to helping you unlock a new level of fitness!
Plus our expert coaches meet you where you are at now. Meaning we will only give you things you are CAPABLE of doing and progress you in the right manner as your body starts to improve and get stronger!
Our personal training program is designed for adults over 40 who want to:
-
Get stronger
-
Improve posture and balance
-
Work around old injuries or joint pain
-
Tone up in the right places
-
And finally feel confident in their workouts
Every session is led by an expert coach who helps you stay safe, stay consistent, and keep progressing.
You’ll never wonder if you’re doing the right thing—because we’ll guide you every step of the way.
Final Thought:
You’re not too old. You’re not too out of shape. And you’re definitely not too late.
You just need a smarter plan, accountability, and a coach who knows how to help people like you feel strong and in control again.
That’s what we do every single day at AB Fitness—and we’d love to help you do it too.
📞 Call or text us at 516-303-9157 and we’ll show you how to build a plan that works with your body—not against it.