As women age, maintaining physical fitness becomes even more critical, and strength training plays an essential role in this endeavor. Especially for those over 40, strength training not only helps combat the loss of muscle mass that naturally accompanies aging, but it also reduces the risk of osteoporosis and improves overall body strength and balance.

This article outlines five effective strength training exercises that are particularly beneficial for women over 40, helping them to stay healthy, energetic, and resilient. These exercises can be incorporated into your regular workout routine to promote strength, stability, and vitality.

Why should women above 40 exercise regularly?

Maintaining Bone Health:

Regular exercise, especially weight-bearing exercises like walking, jogging, or strength training, can help improve bone density and reduce the risk of fractures.

Managing Weight and Metabolism:

Metabolism tends to slow down with growing age which leads to weight gain. Regular exercise can counteract this by boosting metabolism, burning calories, and preserving muscle mass. It helps women above 40 maintain a healthy weight and mitigate the risk of chronic conditions like heart disease, diabetes, and certain cancers.

Preserving Muscle Strength:

Aging leads to muscle loss, which can affect mobility and daily activities. Resistance training exercises, such as lifting weights or using resistance bands, help preserve muscle strength and tone. Strong muscles provide better support for joints and enhance overall functional fitness.

Reducing Menopausal Symptoms:

Many women experience uncomfortable symptoms during menopause, such as hot flashes, mood swings, and sleep disturbances. Regular exercise has been shown to alleviate some of these symptoms, improving mood, reducing stress, and promoting better sleep patterns.

Boosting Mental Well-being:

Exercise offers numerous mental health benefits, including reducing anxiety, depression, and cognitive decline. Engaging in physical activity releases endorphins, the feel-good hormones that can enhance mood and overall well-being. It also provides an opportunity for social interaction and can serve as a form of self-care.

Effective exercises for women above 40:



The plank is one of the most effective exercises for strengthening the core. It helps to build stability and balance, improving posture. Planks can also be modified depending on fitness levels. To perform a plank, lie down on your belly and prop yourself up on elbows and toes. Keep your body in a straight line from head to toe and hold for 30 seconds and repeat two to three times. The benefit of planks is that they not only work your core but also engage the muscles in your upper and lower body.


Push Up

Push-ups are a great exercise for building strength in the chest, shoulders, arms, and core. To do a basic push-up, get into plank position with your hands slightly wider than shoulder-width apart. Bend your elbows to lower down until your chest almost touches the ground. Push back up until arms are straight and repeat and to make it harder, do a single-leg push-up with each leg separately or try decline push-ups with your feet elevated on a box or step.



Lunges are great for targeting all the major muscles in the lower body such as the quads, hamstrings, and glutes. To do a basic lunge, stand with feet hip-width apart and then take a big step forward. Lower your back knee to the ground while keeping your front knee bent at 90 degrees. Push through the front heel to stand back up and repeat on the opposite side. You can also hold dumbbells or kettlebells in each hand for an added challenge.



Burpees are a great exercise for targeting the entire body. To do a burpee, stand with feet hip-width apart and then lower your hands down to the ground. Jump back into plank position and then jump your feet back up towards your hands. Immediately jump up as high as you can and repeat. This is an explosive move and will get your heart rate up as well as build strength. When you regularly incorporate burpees into your workouts, you will notice a significant improvement in overall strength and fitness.



Squats are an excellent exercise for building strength in the lower body, specifically targeting the glutes, hamstrings, and calves. To do a basic squat, stand with feet slightly more than shoulder-width apart and keep your chest and head up as you lower your body down. Once your thighs are parallel to the ground, slowly rise back up and squeeze your glutes at the top. Squats will help you with daily activities such as climbing stairs and lifting heavy items.



To summarize, strength training exercises are an important aspect of any workout regimen, especially for women over 40. Incorporating exercises like lunges, burpees, and squats into your routine is a great way to build strength, endurance, and mobility. When done consistently and properly, these exercises can help you stay fit throughout middle age and beyond.


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