The 5 Best Exercises Every Woman Over 40 Should Be Doing
As we age, our fitness needs change. Women over 40 need workouts that build strength, improve mobility, and prevent injuries—without putting excessive strain on the joints. If you’re looking to stay strong, toned, and pain-free, these five exercises should be the foundation of your fitness routine.
Why Exercise After 40 is Essential
Aging naturally leads to muscle loss, slower metabolism, and hormonal changes that can impact strength and body composition. Incorporating the right exercises into your routine can:
✔️ Boost metabolism and prevent weight gain
✔️ Improve joint health and flexibility
✔️ Enhance bone density to reduce the risk of osteoporosis
✔️ Increase overall energy levels and reduce stress
The Best Exercises for Women Over 40
1. Squats – Build Lower Body Strength & Improve Mobility
Squats are one of the best exercises for maintaining strong legs, glutes, and core stability. They also improve flexibility in the hips and knees, which is essential for injury prevention.
How to do it:
1️⃣ Stand with feet hip-width apart.
2️⃣ Lower your body as if sitting in a chair, keeping your chest lifted.
3️⃣ Press through your heels to return to standing.
4️⃣ Perform 12-15 reps.
Pro Tip: Hold dumbbells or a resistance band for added intensity.
2. Deadlifts – Strengthen the Core & Protect the Lower Back
Deadlifts target the hamstrings, glutes, and lower back, helping to improve posture and reduce lower back pain.
How to do it:
1️⃣ Hold dumbbells or a barbell in front of your thighs.
2️⃣ Hinge at the hips, lowering the weights while keeping your back straight.
3️⃣ Engage your glutes and return to standing.
4️⃣ Perform 10-12 reps.
Pro Tip: Focus on slow, controlled movements to prevent injury.
3. Push-Ups – Strengthen the Upper Body & Core
Push-ups build strength in the chest, shoulders, and triceps while engaging the core for stability.
How to do it:
1️⃣ Start in a high plank position with hands slightly wider than shoulder-width.
2️⃣ Lower your chest toward the floor while keeping your elbows close to your body.
3️⃣ Push back up to the starting position.
4️⃣ Perform 8-12 reps.
Modification: Do push-ups on your knees or against a wall for less intensity.
4. Glute Bridges – Strengthen the Hips & Lower Back
Glute bridges are excellent for hip stability, lower back support, and preventing knee pain.
How to do it:
1️⃣ Lie on your back with knees bent and feet flat on the floor.
2️⃣ Press through your heels to lift your hips while squeezing your glutes.
3️⃣ Lower back down with control.
4️⃣ Perform 15 reps.
Pro Tip: Add a resistance band around your thighs for extra glute activation.
5. Planks – Strengthen the Core & Improve Posture
Planks are a full-body exercise that enhances core stability, spinal alignment, and endurance.
How to do it:
1️⃣ Start in a forearm plank position, keeping your body in a straight line.
2️⃣ Engage your core and hold for 30-60 seconds.
3️⃣ Repeat 2-3 times.
Modification: Drop to your knees if needed or perform a high plank on your hands.
Bonus Tips for Staying Fit After 40
💧 Stay Hydrated – Water helps with muscle recovery and energy levels.
🥗 Fuel Your Body – Prioritize protein, healthy fats, and anti-inflammatory foods.
🧘 Incorporate Mobility Work – Stretching and foam rolling improve flexibility and prevent injuries.
😴 Prioritize Sleep – Quality rest is key for muscle repair and hormone balance.
Final Thoughts
Fitness after 40 doesn’t have to be complicated. By focusing on strength training, core stability, and mobility, you can stay active, prevent injuries, and feel your best at any age.
Want a customized fitness plan designed for women over 40? Contact me today for a consultation!
