Ladies, as we hit the age of 40, our bodies undergo changes that can make engaging in strength training seem daunting. The stability and strength of our bones and joints may not be what they once were. Drawing on my experience as a physical therapist assistant, I offer you a comprehensive guide to 15 fundamental strengthening exercises for women over 40.
What’s even better is that I’ve crafted a weekly exercise routine incorporating these 15 full-body exercises.
Benefits of Strength Training for Women Over 40
Reasons why women over 40 should practice strength training:
- Maintains and Builds Lean Muscle Mass:
- As women age, there is a natural decline in muscle mass.
- Also, the woman’s body changes hormonally and physically, especially if they gave birth.
- Weight training helps counteract this by promoting the maintenance and growth of lean muscle, supporting a healthier body composition.
- Boosts Metabolism:
- Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat.
- Building and maintaining muscle through strength training can help enhance metabolism, making it easier to manage weight.
Improves Bone Density:
- Osteoporosis becomes a concern as women age.
- Strength training, particularly weight-bearing exercises, helps stimulate bone formation and maintain bone density, reducing the risk of fractures and osteoporosis.
Enhances Joint Health:
- Strengthening the muscles around joints provides better support and stability.
- Reduces the risk of injuries and conditions like arthritis.
- It may help delay common surgeries such as a total hip replacement or knee replacement.
- Promotes Better Posture:
- Strength training targets the muscles responsible for good posture.
- Improved posture not only contributes to a more confident appearance but also reduces the risk of back and neck pain.
- Manages Insulin Sensitivity:
- Regular strength training can improve insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes.
- Increases Functional Fitness:
- Strength training focuses on movements that mimic daily activities.
- This enhances functional fitness, making it easier to perform everyday tasks with greater ease and reduced risk of injury.
- Supports Heart Health:
- Strength training contributes to cardiovascular health by improving blood flow, lowering blood pressure, and reducing the risk of heart disease.
PTA Approved Strengthening Exercises for Women Over 40
Upper Body Exercises:
1. Wall Push-ups:
- Position:
- Stand facing a wall with your feet hip-width apart.
- Ensure there’s enough space to extend your arms fully.
- Extend your arms and place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
- Your fingertips should be pointing straight ahead.
- Keep your body in a straight line from head to heels. Engage your core to maintain stability.
- Position your feet comfortably, slightly apart.
- Movement:
- Lean your body forward, bending your elbows as you lower your chest towards the wall.
- Keep your body in a straight line, and let your heels lift naturally as you lean.
- Lower your chest towards the wall by bending your elbows.
- Your elbows should point diagonally back, not directly out to the sides.
- Continue lowering your chest until your nose is almost touching the wall. Ensure you maintain a controlled movement.
- Push through your palms to return to the starting position, fully extending your arms.
- Repetition:
- Repeat the movement for the desired number of repetitions.
- Beginners may start with 8-12 repetitions and gradually increase as they become more comfortable.
- Breathing:
- Inhale as you lower your chest towards the wall, and exhale as you push back to the starting position.
- Targets: Chest, shoulders, triceps.
2. Dumbbell Rows:
- Stand with your feet shoulder-width apart. Hold a dumbbell (or any free weights) in each hand, with your palms facing your body.
- You can perform this exercise with one knee and one hand on a bench for added stability.
- Bend your knees slightly and hinge at your hips, keeping your back straight.
- Maintain a neutral spine; your back should be flat, not rounded. Engage your core muscles to support your lower back.
- Let the dumbbells hang straight down in front of you, fully extended. This is the starting position.
- Lift one dumbbell toward your hip by bending your elbow, keeping it close to your body.
- Focus on squeezing your shoulder blades together at the top of the movement.
- At the top of the movement, your elbow should be close to your hip, and your upper arm should be parallel to the ground. Squeeze your back muscles to maximize the contraction.
- Lower the dumbbell back down to the starting position in a controlled manner.
- Avoid letting the weight swing or jerking movements.
- Perform the same movement with the opposite arm. This completes one repetition.
- Repetition and Sets:
- Aim for 10-15 repetitions on each arm per set.
- Beginners may start with lighter weights and gradually increase to heavier weights as they become more comfortable.
- Breathing:
- Exhale as you lift the dumbbell and inhale as you lower it.
- Targets: Upper back, lats.
3. Overhead Shoulder Press
- Position
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand, palms facing forward.
- Lift the dumbells to shoulder height.
- Your upper arms should be parallel to the ground, and your forearms should be perpendicular to the ground.
- Engage your core to maintain a neutral spine. Your back should be straight, and your chest should be lifted.
Movement:
- Press the weights directly overhead by extending your elbows.
- Fully extend your elbows without locking them at the top of the movement.
- Your arms should be straight but with a slight bend in the elbow to protect the joints.
- Lower the weights back down to shoulder height in a controlled manner.
- Avoid letting the weights drop or bounce.
- Perform the desired number of repetitions, keeping a controlled and steady pace.
- Breathing:
- Press the weights directly overhead by extending your elbows.
- Fully extend your elbows without locking them at the top of the movement.
- Your arms should be straight but with a slight bend in the elbow to protect the joints.
- Lower the weights back down to shoulder height in a controlled manner.
- Avoid letting the weights drop or bounce.
- Perform the desired number of repetitions, keeping a controlled and steady pace.
- Targets: Shoulders, triceps.
4. Tricep Dips
- Find a sturdy surface (chair) about hip height.
- Grip the edge of the chair with your hands shoulder-width apart, fingers pointing forward.
- Move your feet forward, keeping your knees bent at a 90-degree angle.
- Your arms should be fully extended, supporting your body weight.
- Lower your body by bending your elbows.
- Lower your body until your upper arms are parallel to the ground or your elbows are bent to about a 90-degree angle. This is the bottom of the dip.
- Push through your palms to straighten your arms and return to the starting position.
- Breathing:
- Exhale as you press back up, and inhale as you lower your body.
- Targets: Triceps, shoulders.
5. Bicep Curls
- Position:
- Stand with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Choose a weight that challenges you without compromising your form.
- Keep your feet shoulder-width apart, and stand tall with your chest lifted and shoulders relaxed.
- Maintain a neutral spine with a slight bend in your knees.
- Hold a dumbbell in each hand with a supine (palms facing up) grip.
- Your arms should be fully extended, and the weights should hang by your sides.
Movement
- Without moving your upper arms, bend your elbows and curl the weights towards your shoulders.
- Keep your wrists straight throughout the movement.
- At the top of the movement, your forearms should be perpendicular to the ground, and your biceps should be fully contracted.
- Squeeze your biceps for a moment to maximize the contraction.
- In a controlled manner, lower the weights back down to the starting position.
- Fully extend your elbows without locking them.
- Perform the desired number of repetitions, keeping a controlled and steady pace.
- Breathing:
- Exhale as you lift the weights (during the upward phase of the curl), and inhale as you lower them.
- Targets: Biceps.
Lower Body Exercises
1. Wall Squats:
Position:
- Find a clear, flat wall where you can comfortably lean your back.
- Stand with your back against the wall and your feet shoulder-width apart.
- Your feet should be about 2 feet away from the wall.
- Movement:
- Slowly slide your back down the wall, bending your knees as you go.
- You aim to lower your body until your thighs are parallel to the ground or close to it.
- Ensure your knees are directly above your ankles and your hips align with your knees.
- Your lower back should be pressed against the wall.
- Keep your spine neutral, with your shoulders and upper back against the wall.
- Hold the lowered position, commonly called the squat or wall sit, for the desired duration.
- Beginners may start with 15-30 seconds and gradually increase the time as they become more comfortable.
- Press through your heels and rise up against the wall to the starting position. Take your time to avoid dizziness.
- Perform the desired number of repetitions or hold the squat position for multiple sets.
- Breathing:
- Breathe naturally while holding the squat position. Avoid holding your breath.
- Targets: Quads, hamstrings, glutes.
2. Stationary Lunges
Correct Position:
- Begin by standing with your feet hip-width apart.
- Take a step forward with your right foot.
- The length of your step will depend on your comfort and flexibility, but a comfortable distance is typically around two to three feet.
- Lower your body toward the ground by bending both knees.
- Your back knee should hover just above the floor without touching it, and your front knee should be directly above your ankle.
- Ensure that your front knee doesn’t extend beyond your toes to prevent unnecessary stress on the knee joint.
- Maintain a straight and upright posture throughout the movement.
- Movement:
- In a stationary lunge, there’s no continuous movement.
- The goal is to assume the correct lunge position and maintain it for 15 seconds, repeating this four times.
- You can extend the duration gradually as you advance in your fitness journey.
- Breathing:
- Inhale as you lower your body into the lunge, and exhale as you press back up to the starting position.
- Targets: Quads, glutes, hamstrings.
3. Deadlifts
- Position:
- Start by placing a barbell on the ground in front of you.
- Stand with your feet shoulder-width apart.
- The bar should be close to your shins, and your toes should be pointing forward or slightly outward.
- Ascending Movement:
- Bend at your hips and knees to lower your body down.
- Grip the barbell with both hands using an overhand grip (palms facing you) or a mixed grip (one palm facing you, one palm facing away).
- Keep your back straight and chest up.
- Press through your heels and drive your hips forward to lift the barbell.
- Keep it close to your body throughout the movement.
- At the top of the movement, stand tall with your shoulders back, and your hips fully extended.
Descending:
- Squeeze your glutes to maximize the contraction.
- Lower the barbell by hinging at your hips and bending your knees.
- Keep the bar close to your body as it descends.
- Descend with control, ensuring that your back stays straight and your core remains engaged.
- Perform the desired number of repetitions, maintaining proper form.
- Breathing:
- Inhale as you lower the bar and exhale as you lift it.
- Targets: Hamstrings, glutes, lower back.
4. Leg Press
How to Perform:
- Start by adjusting the seat and backrest of the leg press machine to align with your body.
- Choose a weight that challenges you but allows you to maintain proper form.
- Place your feet shoulder-width apart on the footplate.
- Ensure that your knees are aligned with your feet. They should be pointing in the same direction as your toes, not inward or outward.
- Grasp the handles on the sides of the machine or hold onto any provided handles. This helps with stability during the exercise.
- Lower the platform until your knees are bent at approximately a 90-degree angle or slightly more, but avoid letting them go too far past your chest.
- Push the platform back up to the starting position by extending your knees and straightening your legs. Fully extend your legs without locking your knees.
- Perform the desired number of repetitions, maintaining a controlled and steady pace.
- Breathing: Exhale as you push the platform away from you, and inhale as you lower it back down.
- Targets: Quads, glutes.
- If you do not have a leg press machine, you can also use resistance bands.
5. Calf Raises
Position:
- Begin by standing upright with your feet hip-width apart.
- Keep your posture straight, shoulders back, and your core engaged.
- If you’re new to calf raises or want extra support, find a stable surface to hold onto for balance. This could be a wall, a sturdy piece of furniture, or a railing.
- Movement:
- Slowly lift your heels off the ground by pushing through the balls of your feet.
- Ensure you’re lifting your heels directly upward, not rolling onto your feet’ outer or inner edges.
- Lift your heels as high as possible, squeezing your calf muscles at the top of the movement.
- Your weight should be on the balls of your feet.
- Hold the raised position for a moment to maximize the contraction in your calves.
- Lower your heels back down to the starting position.
- Perform the desired number of repetitions, maintaining a controlled and steady pace.
- Breathing:
- Exhale as you lift your heels, and inhale as you lower them.
- Targets: Calves.
Core Exercises
1. Knee Planks
How to Perform:
- Begin on a comfortable surface with your hands directly under your shoulders and your knees under your hips.
- Ensure that your wrists are in line with your shoulders, and your fingers are spread wide for stability.
- Lift and extend your leg behind you. Your body should now be in a straight line from your head to your knees.
- Gently lower your knees to the ground, creating a modified plank position.
- Avoid sagging your hips or arching your back.
- Hold the knee plank position for the desired duration. Beginners may start with 20-30 seconds and gradually increase as they become more comfortable.
- Gently lower your body to the mat by returning your hands and knees to the starting position.
- Breathing: Breathe naturally. Inhale through your nose and exhale through your mouth, focusing on steady breaths.
- Repeat: Perform the knee plank for the desired number of repetitions or hold for multiple sets.
- Targets: Core muscles.
2. Russian Twist
- How to Perform:
- Begin by sitting on the floor with your knees bent and your feet flat on the ground.
- Your back should be straight, and your torso should be at a slight lean backward, forming a V-shape with your thighs.
- Engage your core muscles by pulling your belly button toward your spine. This helps stabilize your spine and support your lower back.
- Interlock your hands in front of you or hold a weight or medicine ball with both hands. This will add resistance to the exercise and intensify the workout.
- Lift your feet off the ground, balancing on your sit bones.
- Your shins should be parallel to the ground, creating a V-shape with your upper and lower body.
- Twist your torso to one side, bringing your hands or the object toward the ground beside your hip. Keep your back straight, and avoid rounding your spine.
- Return to the center and then twist to the other side, bringing your hands or the object beside your hip on the opposite side.
- Tips: Perform the twists in a controlled manner, maintaining a steady pace. Avoid rushing through the movement.
- Breathing: Exhale as you twist to each side, and inhale as you return to the center.
- Targets: Obliques.
3. Mountain Climbers
- How to Perform:
- Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Keep your core engaged to maintain stability.
- Ensure that your wrists are directly under your shoulders. Your fingers should be spread wide for stability.
- Lift your right knee off the ground and bring it toward your chest.
- Quickly switch legs by returning your right foot to the starting position while simultaneously bringing your left knee toward your chest. This creates a running or climbing motion.
- Continue alternating legs at a rapid pace, mimicking the motion of running in place.
- Tips:
- Perform the mountain climbers with controlled and deliberate movements. Avoid bouncing or jerking.
- Maintain a straight line from your head to your heels. Avoid letting your hips sag or lift too high.
- Breathing:
- Breathe rhythmically.
- Inhale and exhale steadily as you perform the exercise.
4. Deadbug
How to Perform:
- Lie on your back on a mat with your arms extended straight up toward the ceiling.
- Keep your legs lifted off the ground, knees bent at a 90-degree angle. This is your starting position.
- Activate your core muscles by pressing your lower back into the mat. Ensure there’s no arch in your lower back.
- Lower your right arm and left leg toward the ground simultaneously.
- Straighten your leg, but don’t let it touch the ground.
- At the same time, lower your right arm backward, reaching it toward the floor without letting it touch.
- As you lower your arm and leg, focus on maintaining contact between your lower back and the mat. This helps engage your core and prevents arching.
- Bring your right arm and left leg back to the starting position, returning to the 90-degree angle.
- Repeat the movement on the opposite side.
- Breathing: Each time you extend your arm and leg, exhale, and inhale as you return to the starting position.
- Tips: Perform the Deadbug exercise at a steady pace, focusing on controlled movements rather than speed.
5. Bird-Dog Exercise:
- How to Perform:
- Begin on your hands and knees in a tabletop position.
- Your hands should be directly under your shoulders, and your knees should be under your hips.
- Lift your right arm straight out in front of you, parallel to the floor. Keep your arm in line with your shoulder, and avoid lifting it too high.
- At the same time, extend your left leg straight back behind you.
- Your leg should be parallel to the floor, and your toes should be pointing down. Maintain a straight line from your hand to your foot.
- Hold the extended position for a moment, focusing on maintaining balance and stability. Keep your hips square to the ground.
- Slowly lower your arm and leg back to the starting position.
- Repeat the movement on the other side by extending your left arm and right leg.
Breathing: Each time you extend your arm and leg, exhale, and inhale as you return to the starting position.
Tips:
- Perform the Bird Dog exercise at a steady pace, focusing on controlled movements rather than speed.
- Activate your core muscles by pulling your belly button toward your spine. This helps stabilize your spine and maintain a neutral position.
Breaking Down Exercise Jargon
Let’s break down these terms in simple terms for a woman over 40 engaging in strength training:
- Training Load:
- Simple Explanation: The amount of weight you lift during your workout.
- Example: If you’re doing bicep curls with a 10-pound dumbbell, that’s your training load for that exercise.
- Training Volume:
- Simple Explanation: How much work you do in a workout.
- Example: If you do 3 sets of 10 squats with a 20-pound barbell, your training volume for squats is 3 sets x 10 reps = 30 squats.
- Training Frequency:
- Simple Explanation: How often you work out.
- Example: If you strength train on Monday, Wednesday, and Friday, your training frequency is three times a week.
- Training Duration:
- Simple Explanation: How long your workout lasts.
- Example: If your strength training session takes 45 minutes, that’s your training duration.
- Training Recovery:
- Simple Explanation: The time your body needs to rest and repair between workouts. This will reduce the chance of injury.
- Example: Taking a day off between strength training sessions to allow your muscles to recover.
For a woman over 40 in a strength training routine
- Training Load: Choose weights that challenge you but allow you to complete your desired reps with good form.
- Training Volume: Aim for a balanced mix of exercises for different muscle groups, and gradually increase volume as your strength improves. The greater volume will promote more balance.
- Training Frequency: Start with 2-3 sessions per week and adjust based on how your body responds. Listen to your body – if you’re feeling fatigued, a day of rest may be beneficial.
- Training Duration: A 30-60 minute strength training session is generally effective. Focus on quality rather than quantity.
- Training Recovery: Ensure you have rest days between strength training sessions. Sleep well, stay hydrated, and consider lighter activities like walking or yoga on recovery days. Remember older people need a longer recovery time.
Remember, the key is finding a balance that works for you. Always consult with a healthcare provider before starting a new workout program, and feel free to adjust these factors based on your fitness level, preferences, and any specific health considerations you may have.
30-Minute Weekly Workout Structure
Here is an ideal week of strength training exercises for women over 40. If you have severe arthritis, please see a certified personal trainer or physical therapist. Please start the exercise with a warm-up and end it with a cool down or stretch.
Day 1: Arm Day (30 Minute)
- Warm Up (5 Minute)
- Wall- Push Ups
- Dumbbell Rows
- Overhead Shoulder Press
- Tricep Dips
- Bicep Curls
- Duration:
- Complete each exercise for 45 seconds, constituting one set.
- The number of sets should be based on your comfort and feelings.
- Allow yourself adequate rest periods between each exercise.
- In this example: You will complete 3 sets of the 5 exercises for 45 sec each with 15 sec rest in between.
- Cool Down (5 Minute)
Day 2: Rest Day
Day 3: Leg Day (30 Min)
- Warm-up (5 Minute)
- Wall Squats
- Stationary Lunges
- Deadlifts
- Leg Press
- Calf Raises
- Duration:
- Complete each exercise for 45 seconds, constituting one set.
- The number of sets should be based on your comfort and feelings.
- Allow yourself adequate rest periods between each exercise.
- In this example: You will complete 3 sets of the 5 exercises for 45 sec each with 15 sec rest in between.
- Cool Down (5 Minute)
Day 4: Rest Day
Day 5: Core Day
- Warm-up (5 minute)
- Knee Planks
- Russian Twists
- Mountain Climbers
- Deadbug
- Bird-Dog Exercise
- Duration:
- Complete each exercise for 45 seconds, constituting one set.
- The number of sets should be based on your comfort and feelings.
- Allow yourself adequate rest periods between each exercise.
- In this example: You will complete 3 sets of the 5 exercises for 45 sec each with 15 sec rest in between.
- Cool Down (5 Minute)
Day 6: Rest Day
Day 7: Active Recovery (Yoga, Walking, or Light Stretching)
Before starting any new exercise program, especially for older women, it’s crucial to consult with a healthcare provider or fitness professional. They can provide personalized advice based on individual health considerations, ensuring a safe and effective approach to strength training.
Additionally, listen to your body, progress gradually, and modify exercises as needed to suit your fitness level and any specific health concerns.
The Takeaway
Incorporating these 15 strengthening exercises into your routine can help improve women’s health by building and maintaining strength, improving posture, and enhancing overall well-being.
Always prioritize proper form, start with a weight that challenges you but allows for control, and listen to your body. Consult with a fitness professional or healthcare provider before starting any new exercise program, and enjoy the journey to a stronger, healthier you.
The Good Mind and Body assumes no responsibility or liability for any errors or omissions in the content of this site. The use of the information is at the user’s own risk. Not Financial, Legal, or Medical Advice: The content on this website does not constitute financial, legal, medical, or any other professional advice. Users should consult with the relevant professionals for specific advice related to their situation. The information contained in this site is provided on an “as is” basis with no guarantees of completeness.
References
- Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
- Kisner, C., & Colby, L. A. (2012). Therapeutic exercise: Foundations and techniques (6th ed.). FA Davis Company.
Leave a Comment