As a woman, your body will change 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 workout routine.
It can feel scary to make a change. But here’s some more good news: we’ve rounded up 18 strength exercises you can complete at home with little time and basic equipment.
Let’s get started!
18 Strength Exercises for Women Over 40
Upper body exercises
1. Wall push-up
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:
- Facing a wall, stand at arm’s length.
- Place your palms horizontally on the wall at shoulder height.
- From the toes, lean toward the wall, then return to the starting position.
- Repeat 8-10 times.
2. Modified Push-Ups
Ready to move on? Try modified push-ups.
How to do it:
- Start with your hands under your shoulders and your knees under your hips.
- Walk your arms forward in a push-up position, a straight line from your head to your knees.
- With control, lower your chest toward the floor.
- Press back up to starting position.
- Repeat 8-10 times.
Do you feel strong? Curl your toes and lift your knees off the ground.
3. Tricep dips using a chair
How to do it:
- Sit on the edge of a chair, gripping the seat with your fingers wrapped around it.
- Walk your feet forward until you are supporting yourself with your hands.
- With control, lower your hips below the seat of the chair.
- Using only your hands, press back to the starting position.
- Repeat 8-10 times.
Extremely important – do not use a wheelchair.
The further your feet are from the chair, the more difficult this exercise can be. How far can you go safely?
4. Resistance Band Rows
Strengthen your upper back with a resistance band.
How to do it:
- Have a seat on the ground with your legs straight and a resistance band around the arches of your feet.
- Holding the ends of the tape in each hand and with a straight spinebring your arms back towards your body. Make sure to tighten your shoulder blades.
- With control, return to the starting position.
- Repeat for 10-15 reps.
5. Overhead press with dumbbells
This particular exercise is great for improving your daily 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 overhead.
- Lower the back to the starting position.
- Complete 8-10 repetitions.
Do you find yourself arching your back? Lower the weight or sit.
6. Standing Bicep Curls
How to do it:
- Stand with your feet hip-width apart. Hold a dumbbell in each hand by your sides, palms facing forward.
- Roll the weights up to your shoulders, pause, then lower back to the starting position.
- Complete 8-10 repetitions.
Keep your elbows close to your body as you move through it.
Lower body exercises
1. Bodyweight Squats
This exercise will not only work your lower body, but it will also work your core.
How to do it:
- Stand with your feet slightly wider than your hips.
- Keep your weight on 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. Lunges
How to do it:
Challenge your balance with lunges. Feel free to use a wall for support.
- Stand with your feet shoulder-width apart.
- Step your right leg forward and lower until both knees are at a 90-degree angle.
- Press back to starting position.
- Repeat on the other side.
- Complete 10 repetitions on each leg.
3. Buttock bridges
How to do it:
- Lie on your back with your knees bent and your feet on the floor.
- Engage your glutes as you lift your hips. Your goal is a straight line from your shoulders to your knees.
- Pause, then lower the back with control.
- Repeat for 10-15 reps.
Keep your core engaged in this exercise.
4. Calf raises
How to do it:
- Stand with your feet shoulder-width apart.
- Stand up on your tiptoes and hold for 2 seconds.
- Lower the back down.
- Complete for 15-20 reps.
Want a bigger challenge? Try one leg at a time.
Struggling with tired legs after your workout? Try these exercises to naturally combat leg fatigue and boost your endurance.
5. Step-Ups
Use the bottom rung of the ladder for this functional exercise.
How to do it:
- Enter your ladder or go with your right foot.
- Raise your left leg to meet your right.
- Step down with your lead leg. Your left foot to follow.
- Change the front leg. repeat 8-10 times.
6. Wall sits
Wall Sits are great for building quad strength.
How to do it:
- Lean 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.
- With practice, increase your time.
Basic Exercises
1. Board
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 there is a straight line from your shoulders to your heels.
- Hold for 30 seconds.
- With practice, increase your time.
Too intense? Get down on your knees.
2. Dead Bugs
How to do it:
- Lie on your back with your arms reaching towards the ceiling.
- Bend your knees to 90-degree angles with your knees over your hips and your legs bent.
- Keeping your lower back pressed into the floor, lower your right arm and left leg toward the floor.
- Return to the starting position and repeat on the opposite side.
- Complete 8-10 repetitions 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 core strength.
How to do it:
- Start in a tabletop position with your hands under your shoulders and your knees under your hips.
- Reach your right arm forward and your left leg back.
- Hold for five seconds before returning to the starting position.
- Repeat on opposite side.
- Complete 8-10 repetitions on each side.
Full Body Exercises
1. Squat to press
Combine two great exercises to work your entire body.
How to do it:
- Start with your feet shoulder-width apart, holding dumbbells at your shoulders.
- Lower into your squat.
- As you stand, press the weights into your shoulders.
- Bring the weights back to your shoulders as you squat.
- Repeat for 8-10 reps.
2. Reverse Lunge with Bicep Curl
Another combination 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 leg back and lower into a walk.
- Once you arrive, wrap the weights around 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 in your lunge.
3. Romanian Deadlift
Strengthen your back with this combination.
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 in your knees, hinge 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 exercise. You should feel a stretch in your hamstrings as you lower the weights.
Why Strength Training Matters After 40
After you turn 40, your body begins to change, and strength training can help fight muscle loss and boost your confidence.
Strength training will help you:
- Keep your metabolism active
- Maintain and build muscle mass
- Reduce the risk of osteoporosis
- Improve your balance
- Increase your energy levels
- 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. Some, however, will need a pair of dumbbells, a resistance band, or a sturdy chair.
What else?
Listen to your body. Feeling pain is normal. pain is not. If at any time you feel pain, stop immediately. Also, start slow. Move up to heavier weights, more reps and more challenging exercises.
Final Thoughts
Strength training doesn’t have to be complicated, especially after 40. These 18 simple exercises will help you build muscle, protect your bones, and feel stronger.
Start with 3-4 exercises and progress at your own pace. Consistency is the key to staying active!
