Introduction
As women age, they experience considerable changes in their bodies that impact muscle, bone density, metabolism, and hormones. After forty, strength training is not only a good idea – it’s an imperative for good health and wellness. This guide will provide high value information about the best strength training programs for women over 40, outlining a step-by-step process designed to mature bodies, and focusing on long-tail, low-competition, keywords for the best SEO performance.
Why Strength Training for Women Over 40 is a Game Changer
Strength training (or resistance training) is defined as exercises to increase both muscle strength and endurance by using resistance (dumbbells, resistance bands or your own body weight).
Women begin losing muscle mass or sarcopenia (age-related) at an average rate of about 1% a year after the age of 40. Bone density also decreases making women more susceptible to osteoporosis. Incorporating a beginner strength training program for women over 40 will help mitigate these effects and help with metabolism, joint health, and confidence.
External Resource Learn more about sarcopenia and aging at the National Institutes of Health.
Benefits of Strength Training for Women over 40
- Preserve Lean Muscle Mass Keep metabolism alive – not allow fat to accumulate around belly button and hips
- Increase Bone Density – Reduce risk of fractures and osteoporosis Improve posture and mobility
- Improve Balance & Stability – Reduce risk of falls and injuries Improve core strength
- Improve Mood/Decrease Stress – Increase endorphins Improve sleep and mental health
- Improves insulin sensitivity – Reduces the chances of developing Type II diabetes. Aids in blood sugar management
Strength Training Program for Women over 40: Weekly Plan
This strength training program is based around women over 40, at home, with little to no beginner exercise capacity. You can easily adapt it to a gym situation. The intent is for each participant to train 3 times a week, with a day of complete rest or active recovery day in between workouts.
Day 1: Total body strength workout
Warmup: (5-10 minutes):
March in place
Arm circles
Body weight squats
Strength routine:
1.Body weight squats – 3sets x 12 reps
target legs, glutes, core
2.Incline Push-ups (use a bench, or wall) – 3sets x 10 reps
Upper body strength with a lower low impact on the strategic joints.
3.Bent Over Dumbbell Row – 3sets x 12 reps
You will be stronger during your back, and to help strengthen posture.
4.Glute bridge – 3sets x 15 reps
You will improve your core and pelvic stability.
Cool Down
Hamstring stretching
Shoulder rolls
Deep breathing
Tip: Use light to moderate dumbbells with moderate weights (3-8 lbs), and progress only slow and allow some progression.
Day 2: Core and Stability Training
Warm-Up (or movement prep):
start with cat/cow stretch and a standing torso twist.
Training routine:
1.Plank hold: (Before you start, check to make sure you set up good form for Plank position – good tip!)
Do 3sets x 20-30 second holds
Training your deep core muscles
2.Bird-dog – 3sets x10 each side
Improves balance and coordination
Then perform the static hold,
3sets x 20-30 second
3.Russian Twists (weighted or bodyweight)
3sets x 15 each side
Your best exercise to train obliques and sculpt cut the waist!
5.Side-lying Leg Lifts – 3 sets of 12 each leg
Tones hips and improves hip mobility
Cool Down:
Child’s pose
Side stretches
Day 3: Lower Body & Functional Fitness
Warm-Up:
Walking lunges
Ankle circles
Routine:
- Step-Ups (on a low step or stair) – 3 sets of 12 reps
Simulate everyday activities to build strength. - Deadlifts (light dumbbells) – 3 sets of 10 reps
Improves back strength and hamstrings. - Wall Sits – 3 rounds of 30 seconds
Great for endurance and quad strength. - Standing Calf Raises – 3 sets of 15 reps
Helps to develop ankle stability and walking power.
Cool Down:
Quad stretches
Calf stretches
Beginner Strength Training Tips for Women 40 years of age and over
- Start Slow and Focus on Form
To avoid injury, learn the proper technique. You could hire a personal trainer in the beginning. - Use Progressive Overload
Increase weight or reps in a gradual and progressive manner. - Priority on Recovery
Always leave ample time in between sessions for recovery; sleep and hydration are key. - Nutrition is supportive to strength
Learn to eat well, and include high protein foods, and calcium and vitamin D and healthy fats.
Related Reading: The Best Diet for Strength Training
- Track Your Progress
Keep a journal or use a fitness app to log your sets, weights, feelings.
Common Pitfalls to Avoid:
Warm-ups and Cool-downs – Always warm-up, and cool-down or you may risk injury.
Overtraining – Which can cause exhaustion and muscle fatigue.
Incorrect Form with Heavy Weight – Always take a correct movement over heavier weight.
Ignoring Core and Flexibility Work – Important parts of growing old gracefully.
Best Strength Training Equipment to Have at Home for Women over 40
You don’t need to go to the gym. The best place to start with home strength training is with:
Resistance bands
Dumbbells (3-10 lbs)
Yoga mat
Stability ball (optional)
Step platform or solid chair.
Buy Online: From Amazon you can purchase some affordable Amazon.com : strength training for women
How to Adapt Strength Training During Menopause and Joint Pain
Some menopausal women experience joint stiffness, hot flashes, and fatigue. Here’s how to accommodate:
Choose low impact movement (i.e. resistance bands and swimming)
Train at cooler times of the day (early morning and night)
Stay hydrated and stretch more frequently
Train mindfully with strength training – consider routines based on yoga or Pilates.
Helpful Resource: Exercise and Menopause: How to Cope
Realistic Timelines and Expectations
A lot of women e-mail me and ask, “How long until I see results?”
In 4-6 weeks: increased energy and improved posture
In 8-12 weeks: visible improvements in muscle tone and strength
3 months or more: reduced fat, increased confidence and improved sleep.
Stay the course and remember – Every small step counts
Call to Action: Start Your Strength Training Journey Today!
Would you like to take back control of your health and energy after age 40? Why wait to feel better? Start now! Whether at home or in a gym, there are reasons these routines are set up to get you stronger, healthier and happier as you age.
Get started today:
Download and print out your workout log tracker
Commit to a 30-day strength challenge
Subscribe to a women’s fitness channel on YouTube (e.g. FitnessBlender) and do guided workouts.
Frequently Asked Questions (FAQs)
Q1: I’m 45 and have never lifted weights, can I start strength training?
A: Yes! You can start with body weight and light weights, and work on correct form, then slowly build strength. Age is not as important as consistency!
Q2: How much strength training should women over 40 do?
A: 2-3 times a week for 30 minutes is ideal! When doing strength workouts, include a rest day before going to your next strength workout to help with recovery.
Q3: Is strength training better than cardiovascular exercise for fat loss after age 40?
A: They’re both important, but strength training preserves muscle mass and helps increase your metabolism, which improves fat loss in the long term.
Q4: Do I have to take supplements to build muscle if I’m over 40?
A: Not usually. The majority of the time a balanced diet (and enough protein) will suffice. You may be able to take supplements (e.g. protein powder or vitamin D) when needed, but I suggest discussing with your doctor.
Q5: Will I get bulky lifting weights?
A: No. Women have less testosterone naturally, and strength training will improve muscle tone, not bulk.
Conclusion
Strength training routines women over 40 need in their lives for healthy aging, improved metabolism, and enhanced vitality. With a few sessions per week, you can change your body and mind with strength training, while also building muscle, and confidence, and energy.
Don’t procrastinate until the first signs of aging kick in – get started now and believe in your investment, and your better future.
More: Are you looking to have targeted workouts and nutritional guides personalized for women over 40? Visit ACE Fitness and see what certified instructors put together just for you!
