As a woman, your body changes as you get older. Your energy, muscle tone and strength may not be where you want them to be. But the good news is that you can feel stronger and more confident by adding strength training to your exercise routine.
It can be difficult to change something. But there’s even more good news: we’ve put together 18 strength exercises that you can do at home with a little time and basic equipment.
Let’s get started!
18 strength exercises for women over 40
Upper body exercises
1. Push-ups against the wall
This exercise strengthens your chest, shoulders and arms. It’s a great place to start for beginners or those looking to regain upper body strength.
How to do it:
- Face a wall and stand at arm’s length.
- Place your palms flat against the wall at shoulder height.
- Lean toward the wall from your toes and then return to the starting position.
- Repeat 8-10 times.
2. Modified push-ups
Ready to make progress? Try modified push-ups.
How to do it:
- Start with your hands under your shoulders and your knees under your hips.
- Walk your hands forward in a push-up position, a straight line from your head to your knees.
- Lower your chest toward the floor in a controlled manner.
- Press back to the starting position.
- Repeat 8-10 times.
Do you feel strong? Tuck your toes and lift your knees off the ground.
3. Triceps dips using a chair
How to do it:
- Sit on the edge of a chair and grasp the chair with your fingers wrapped around it.
- Walk your feet forward until you support yourself with your arms.
- Lower your hips under the seat of the chair in a controlled manner.
- Using only your arms, push yourself back to the starting position.
- Repeat 8-10 times.
Super important – don’t use a chair with wheels.
The further your feet are from the chair, the more challenging this exercise can be. How far can you go safely?
4. Rows of resistance bands
Strengthen your upper back with a resistance band.
How to do it:
- Sit on the floor with your legs extended and a resistance band wrapped around the arches of your feet.
- Hold the ends of the band in each hand and with one straight spineRow your arms back to your body. Make sure you squeeze your shoulder blades.
- Return to the starting position in a controlled manner.
- Repeat for 10-15 reps.
5. Overhead press with dumbbells
This particular exercise is great for improving everyday lifting tasks.
How to do it:
- Stand with your feet hip-width apart while holding a dumbbell in each hand at shoulder height.
- Press the weights directly above your head.
- Lower back to the starting position.
- Complete 8-10 reps.
Do you find yourself arching your back? Lower the weight or sit down.
6. Standing biceps curls
How to do it:
- Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides, palms facing forward.
- Curl the weights up toward your shoulders, pause, and then lower back to the starting position.
- Complete 8-10 reps.
Keep your elbows close to your body as you move through this.
Lower body exercises
1. Bodyweight squats
This exercise will not only work your lower body, but also your core.
How to do it:
- Stand with your feet slightly wider than your hips.
- Keep your weight in your heels as you lower your body as if you were sitting in a chair.
- Press through your legs to return to the starting position.
- Repeat for 10-15 reps.
Not sure how deep to go? Place a chair behind you as a guide.
2. Falling out
How to do it:
Challenge your balance with lunges. Feel free to use a wall for support.
- Stand with your feet shoulder distance apart.
- Step your right foot forward and lower until both knees are at a 90-degree angle.
- Press back to the starting position.
- Repeat on the other side.
- Complete 10 reps for each leg.
3. Glute bridges
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your glutes as you lift your hips. Your goal is a straight line from your shoulders to your knees.
- Pause and then lower in a controlled manner.
- Repeat for 10-15 reps.
Keep your core engaged for this exercise.
4. Calf goes up
How to do it:
- Stand straight with your feet shoulder-width apart.
- Stand on your toes and hold for 2 seconds.
- Lower again.
- Complete for 15-20 reps.
Do you want a bigger challenge? Try one leg at a time.
Do you suffer from tired legs after exercise? Try these exercises to naturally combat leg fatigue and increase your endurance.
5. Step ups
Use the bottom step of the stairs for this functional exercise.
How to do it:
- Step on your steps or step with your right foot.
- Raise your left foot to meet your right foot.
- Step off with your lead foot. Your left foot should follow.
- Switch front leg; repeat 8-10 times.
6. Wall seat
Wall Sits are great for building quad endurance.
How to do it:
- Rest your back against a wall with your feet hip-width apart.
- Lower until your quads are parallel to the ground.
- Hold for 15-30 seconds.
- By practicing you will increase your time.
Core exercises
1. Shelf
How to do it:
- Start in a tabletop position with your hands under your shoulders and your knees under your hips.
- Step your feet back with your toes tucked in so that there is a straight line from your shoulders to your heels.
- Hold for 30 seconds.
- By practicing you will increase your time.
Too intense? Drop to your knees.
2. Dead insect
How to do it:
- Lie on your back with your arms reaching toward the ceiling.
- Bend your knees at a 90-degree angle with your knees over your hips and your feet bent.
- Keep your lower back pressed into the floor and lower your right arm and left leg toward the floor.
- Return to the starting position and repeat on the other side.
- Complete 8-10 reps on each side.
The key to this exercise is to keep your lower back pressed into the ground.
3. Bird dog
This two-for-one exercise will improve both your balance and your core strength.
How to do it:
- Start in a tabletop position with your hands under your shoulders and your knees under your hips.
- Extend your right arm forward and your left leg back.
- Hold for five seconds before returning to the starting position.
- Repeat on the other side.
- Complete 8-10 reps on each side.
Exercises for the whole body
1. Squat to press
Combine two great exercises to train your entire body.
How to do it:
- Start with your feet shoulder-width apart and hold dumbbells on your shoulders.
- Lower into your squat.
- While standing, press the weights over your shoulders.
- Return the weights to your shoulders as you squat.
- Repeat for 8-10 reps.
2. Reverse lunge with biceps curl
Another combo to challenge your balance and strength.
How to do it:
- Start with your feet shoulder-width apart and a dumbbell in each hand.
- Step your right foot back and lower it into a lunge.
- Once in your lunge, curl the weights toward your shoulders.
- Lower the dumbbells and return to the starting position.
- Repeat on the left side.
- Complete 5-7 reps on each side.
Make sure to keep your knees at a 90-degree angle during your lunge.
3. Romanian deadlift
Strengthen your back body with this combo.
How to do it:
- Start standing with your feet hip-width apart and a dumbbell in each hand, palms facing your shins.
- With a slight bend at your knees, hinge at your hips and lower the weights to the floor.
- Return to the starting position by pushing your hips forward.
- Repeat for 8-10 reps.
Note: Keep your back straight throughout the entire exercise. You should feel a stretch in your hamstrings as you lower the weights.
Why strength training is important after 40
After you turn 40, your body starts to change, and strength training can help combat muscle loss and boost your confidence.
Strength training helps you:
- Keep your metabolism active
- Maintain and build muscle mass
- Reduce the risk of osteoporosis
- Improve your balance
- Increase your energy level
- Better sleep and stress management
Getting started: the basics
So where do you start?
Aim to exercise 2-3 times a week. Rest days are important, so plan accordingly.
What equipment do you need?
Most of these exercises require no equipment. However, some require a pair of dumbbells, a resistance band, or a sturdy chair.
What else?
Listen to your body. A painful feeling is normal; no pain. If you feel pain at any time, stop immediately. Also start slowly. Work your way up to heavier weights, more reps and more challenging exercises.
Final thoughts
Strength training doesn’t have to be complicated, especially after age 40. These 18 simple exercises will help you build muscle, protect your bones and make you feel stronger.
Start with 3-4 exercises and continue at your own pace. Consistency is the key to staying active!
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