Top 5 Strength Training Moves Every Woman Over 40 Should Know

27 Sep Top 5 Strength Training Moves Every Woman Over 40 Should Know

Starting a new workout routine can feel overwhelming. But strength training doesn’t need to be complicated. These five essential exercises are perfect for beginners—and incredibly effective for women over 40.

1. Squats

Strengthens: Legs, glutes, core.
Why: Squats mimic daily activities like sitting and standing. They also help prevent bone loss in hips and spine.

2. Deadlifts (Dumbbells or Barbell)

Strengthens: Glutes, hamstrings, back.
Why: Improves posture, teaches safe lifting mechanics, reduces back pain risk.

3. Push-Ups (Modified or Full)

Strengthens: Chest, shoulders, triceps, core.
Why: A versatile move that builds upper-body strength and confidence fast.

4. Rows (Dumbbells or Resistance Bands)

Strengthens: Back, shoulders, arms.
Why: Counters tech-neck posture and improves shoulder health.

5. Plank Variations

Strengthens: Core, shoulders, stability muscles.
Why: A stronger core protects your spine, improves balance, and supports every other exercise.

How to Get Started

• Aim for 2–3 sessions per week.

• Focus on form, not heavy weights.

• Progress gradually—consistency is more important than intensity.

Inspiring Note

Anne Marie Chaker, in her 40s, transformed her health through weightlifting, reporting higher energy, less stress, and newfound confidence (Business Insider).

👉 Start with these five moves, and you’ll build a foundation of strength that supports every part of your life after 40. Click here to learn more about personalized one on one weight training opportunities.