Best Strength Exercises for Women 40+
Strength training isn’t just about lifting weights—it’s about building a strong, resilient body that carries you through life with confidence. If you’re over 40, the right strength exercises can help preserve muscle mass, boost metabolism, improve bone density, and prevent injuries.
The Must-Do Strength Moves
To maximize results, you need a combination of compound movements, which work multiple muscle groups, and functional exercises, which support everyday movement. Here are my top picks:
1. Squats
Squats build lower body strength, improve mobility, and support bone density. They also mimic real-life movements like sitting and standing, making them essential for longevity.
2. Deadlifts
Deadlifts strengthen the posterior chain (glutes, hamstrings, and back), which is critical for preventing lower back pain and maintaining strong posture.
3. Push-Ups
Push-ups are a fantastic upper body and core exercise. Whether modified on your knees or done traditionally, they build strength in your chest, shoulders, and arms.
4. Rows
Rows strengthen the back muscles, counteract poor posture, and help prevent the hunched-over look that can come with aging.
5. Planks
Core strength is vital for balance, posture, and preventing injuries. Planks work your deep core muscles while also engaging your shoulders and glutes.
How to Get Started
If you’re new to strength training or want expert coaching, my LIVE virtual strength training sessions guide you through proper form, progressions, and a structured workout plan to help you build strength safely.
