9 Essential Exercises Every Woman Over 40 Should Be Doing
Why Your Fitness Needs Change After 40
What worked in your 20s and 30s doesn’t always work anymore. Back then, endless cardio might have kept you lean and energized. But after 35, your body begins to change, and without a shift in your approach, it gets harder to feel strong and balanced.
From perimenopause and through menopause, hormonal fluctuations accelerate muscle loss (sarcopenia) and slow down metabolism. Relying on cardio alone can backfire: it often spikes cortisol, increases hunger, and delays recovery.
To stay strong, protect your bones and joints, and keep your metabolism healthy after 40, it’s crucial to focus on strength training combined with daily walking. Building muscle becomes your greatest ally — not just for how you look, but for how you age.
The Benefits of Strength Training After 40
Strength training isn’t just about sculpting your body. It’s about future-proofing your health. Regular resistance training can:
– Boost metabolism and energy
– Improve bone density and reduce fracture risk
– Support joint stability and balance
– Enhance insulin sensitivity and hormone regulation
– Lower the risk of chronic disease and age-related decline
– Promote longevity
Adding even 2–3 strength-based workouts per week can make a remarkable difference in how you feel — stronger, steadier, and more resilient. Learn more in our guide Strength Training for Women over 40.
9 Exercises Every Woman Over 40 Should Do
These 9 functional, full-body exercises are simple yet incredibly effective for building strength, protecting joints, and promoting longevity.
Deadlifts
Strengthens your entire posterior chain (glutes, hamstrings, back) and builds core stability — essential for posture and injury prevention.
Squats
Builds leg strength, balance, and bone density while engaging your core. A fundamental movement for everyday life.
Walking Lunges
Improves balance, hip mobility, and coordination while sculpting your glutes and thighs.
Push-Ups
A classic bodyweight move that strengthens your chest, shoulders, arms, and core — no equipment needed.
Glute Bridges
Activate and strengthen the glutes, which often weaken with age and sitting. Great for posture and lower back support.
Rows
Strengthen your upper back, improve posture, and support shoulder health — especially important if you spend time at a desk.
Step-Ups
Boost lower body strength, stability, and balance while being gentle on the joints.
Farmer’s Carry
Improves grip strength, shoulder stability, and core engagement — highly functional for daily life.
Plank Holds
Build deep core strength to support your spine, improve posture, and prevent back pain.
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How to Get Started
Over 155,000 people have already seen our post on Instagram highlighting these 9 simple but powerful exercises for women 40+. Hopefully, it has inspired many to start building strength by adding them to their weekly routine.
If you haven’t tried them yet, aim to start with 2–3 exercises this week. Keep the weights manageable and focus on form. As your strength builds, you can increase sets, reps, or resistance.
Strong is the new youthful — and it’s never too late to start.
Final Thoughts
Your 40s and beyond can be some of your strongest, healthiest years. But only if you support your body in the right way. By shifting your focus from endless cardio to smart strength training and daily movement, you can build muscle, protect your joints, and boost your metabolism.
It’s not about doing more — it’s about doing what truly works for your body right now.
