As women age, their bodies go through various changes, including a slower metabolism, decreased muscle mass, reduced bone density, and hormonal shifts. These changes highlight the importance of choosing the right exercises to stay fit and strong. However, not all exercises are created equal. Certain workouts can enhance strength, mobility, and overall wellness, while others may put unnecessary strain on joints or increase the risk of injury.
In this post, we’ll break down the best and worst exercises for women over 40 and offer a weekly workout plan to help you stay fit, healthy, and injury-free.
The Best Exercises for Women Over 40
Strength Training (Resistance Workouts)
- Why it’s great: After 40, muscle mass declines at a rate of about 1% per year. Strength training not only combats muscle loss but also helps improve bone density, reducing the risk of osteoporosis. It boosts metabolism, supports weight loss, and improves functional movement.
- Key exercises: Squats, deadlifts, lunges, push-ups, dumbbell rows, and chest presses.
Low-Impact Cardio (Walking, Cycling, Swimming)
- Why it’s great: Cardio remains essential for heart health, but high-impact activities (like running) can strain joints. Low-impact exercises like walking, swimming, and cycling are gentler on the body and still promote cardiovascular health and endurance.
- Key exercises: Brisk walking, cycling (stationary or outdoor), swimming, and using an elliptical machine.
Yoga or Pilates
- Why it’s great: Both yoga and Pilates improve flexibility, balance, and core strength, which are essential for reducing injury risks. They also promote mindfulness and stress reduction, which can be helpful as hormones fluctuate during perimenopause and menopause.
- Key exercises: Sun salutations, Warrior II, downward dog, bridge pose, Pilates hundred, and leg circles.
Core Workouts (Planks, Bridges)
- Why it’s great: A strong core supports posture, balance, and overall body mechanics. Core exercises help protect the spine and reduce lower back pain, which can become more common after 40.
- Key exercises: Planks (regular and side), glute bridges, bird-dog, and leg raises.
Flexibility and Mobility Training
- Why it’s great: Flexibility and mobility exercises keep joints healthy and improve your range of motion. Over time, this can reduce stiffness and keep you moving comfortably throughout daily activities.
- Key exercises: Gentle stretching (hamstring stretch, quad stretch), hip openers, shoulder mobility drills, and dynamic warm-ups.
Try Kiwi for personalized workouts.
The Worst Exercises for Women Over 40
High-Impact Aerobics (Jumping, Running on Hard Surfaces)
- Why it’s problematic: While cardio is essential, high-impact activities like jumping jacks or running on concrete can stress the knees, hips, and ankles, increasing the risk of injury.
- Alternatives: Swap running for brisk walking or swimming, and replace jumping exercises with low-impact alternatives like step-ups or glute bridges.
Heavy Overhead Lifts
- Why it’s problematic: Overhead lifting with heavy weights can put unnecessary strain on the shoulders, especially if flexibility has decreased with age. This can increase the risk of shoulder injuries.
- Alternatives: Use lighter weights and focus on proper form, or opt for lateral raises and front raises with dumbbells to strengthen the shoulders safely.
High-Intensity Plyometrics (Burpees, Box Jumps)
- Why it’s problematic: While plyometrics can improve power and agility, they often involve rapid, high-impact movements that can cause strain or injury to joints, especially if proper form isn’t maintained.
- Alternatives: Opt for controlled movements like lunges, squats, or step-ups instead of jumps.
Full Sit-Ups or Crunches
- Why it’s problematic: Full sit-ups and crunches can strain the neck and lower back, leading to discomfort. Over time, these repetitive movements can worsen posture issues and contribute to spinal pain.
- Alternatives: Swap sit-ups for planks, dead bugs, or leg raises, which are more effective and safer for the core.
Excessive Spinning or Cycling
- Why it’s problematic: While cycling is low-impact, too much of it can lead to hip flexor and lower back tightness. Over-reliance on one type of cardio can also lead to muscle imbalances.
- Alternatives: Vary your workouts to include different types of cardio and strength training to balance muscle development.
Weekly Workout Plan for Women Over 40
Here’s a balanced weekly workout plan designed to build strength, improve mobility, and enhance cardiovascular health while minimizing joint strain. Feel free to adjust according to your fitness level.
Day 1: Full-Body Strength Training
- Warm-up: 5–10 minutes of brisk walking or cycling
- Squats (3 sets of 12 reps)
- Push-ups (3 sets of 10–12 reps, modify as needed)
- Dumbbell rows (3 sets of 12 reps per arm)
- Glute bridges (3 sets of 15 reps)
- Planks (3 sets, hold for 30 seconds each)
Day 2: Low-Impact Cardio + Core
- Warm-up: 30–40 minutes of brisk walking or cycling
- Bird-dog (3 sets of 10 reps per side)
- Side plank (2 sets of 20-second hold per side)
- Leg raises (3 sets of 12 reps)
Day 3: Yoga or Pilates
- 30–45 minutes of a yoga or Pilates routine focused on flexibility, balance, and core strength.
Day 4: Upper-Body Strength
- Warm-up: 5–10 minutes of light cardio
- Dumbbell chest press (3 sets of 10 reps)
- Shoulder lateral raises (3 sets of 12 reps)
- Bicep curls (3 sets of 12 reps)
- Tricep dips (3 sets of 12 reps)
Day 5: Low-Impact Cardio + Mobility
- Warm-up: 30–45 minutes of swimming or cycling
- Hip openers (3 sets per leg, 10 reps)
- Shoulder mobility stretches (3 sets of 10 reps)
- Hamstring stretches (3 sets, 30 seconds hold)
Day 6: Lower-Body Strength
- Warm-up: 5–10 minutes of light cardio
- Lunges (3 sets of 12 reps per leg)
- Step-ups (3 sets of 12 reps per leg)
- Deadlifts (3 sets of 10 reps with moderate weight)
- Calf raises (3 sets of 15 reps)
Day 7: Rest or Active Recovery
- Enjoy a light walk, stretching, or a gentle yoga session.
Staying active and fit after 40 is all about making smart exercise choices that build strength, protect your joints, and support overall health. By focusing on resistance training, low-impact cardio, flexibility, and mobility work, you can maintain a strong and functional body well into your later years. Avoid high-impact or overly intense exercises that can strain joints or cause injury. Stick to a balanced routine, like the weekly plan above, to feel strong, healthy, and energized every day!
Try Kiwi for personalized workouts.
