Reaching your 40s and beyond is powerful but many women notice their old routines stop delivering the results they used to.

The truth? Your physiology after 40 needs a different training strategy.

Here are the 10 best workouts that support your metabolism, muscle, bone health, and long-term vitality.

1. Squats

A foundational lower-body strength builder that improves balance, mobility, and metabolic health.

Why it works:

• Strengthens legs, glutes, and core

• Supports bone density

• Improves daily functional movement

2. Deadlifts

One of the most impactful movements for women over 40.

Why it works:

• Strengthens the entire posterior chain

• Supports posture and spinal health

• Builds lean mass quickly

3. Push-Ups (All Variations)

Upper-body strength becomes more important as hormonal shifts reduce muscle mass.

Start with incline or wall push-ups for perfect form.

4. Step-Ups

A knee-friendly, functional movement that boosts leg strength and stability.

Great for women managing hormonal joint changes.

5. Dumbbell Rows

Upper-back strength is essential for posture especially for women who sit a lot.

6. Glute Bridges

Improve hip strength, stability, and lower-back health.

7. Core Stability Work (Dead Bugs, Bird Dogs, Pallof Press)

Better than planks for most women over 40.

Why:

• Trains the deep core

• Supports spine stability

• Reduces back pain

8. Power Movements (Light Jumps, Med Ball Slams, Fast Lifts)

Stacy Sims emphasises preserving power as we age. It's essential for bone density and neuromuscular control.

These movements should be done safely and progressively.

9. Interval Walking

One of the most accessible (and effective) conditioning tools.

Add short bursts of faster walking followed by recovery periods.

10. Mobility Flow

Improves joint range, reduces stiffness, and enhances recovery.

Include: hip circles, thoracic rotation, ankle mobility.

Additional Tips for Starting Strong

• Prioritise recovery

• Build gradually

• Focus on technique

• Avoid excessive cardio

• Listen to your body’s fluctuations

Conclusion

These 10 workouts create a strong foundation for women over 40 looking to rebuild strength, energy, and vitality.

Want help building a personalised plan that fits your life?Book your Roadmap Call and get a strength-first program tailored to you.