As a woman, your body will change as you age. Your energy, muscle tone, and strength might not be where you want them to be. But the good news is you can feel stronger and more confident by adding strength training to your workout routine. 

It can feel daunting to make a change. But here’s some more good news: we compiled 18 strength exercises that you can complete at home with just a little time and basic equipment.

Let’s get started!

18 Strength Exercises for Women Over 40

Upper Body Exercises

1. Wall Push-ups

This exercise strengthens your chest, shoulders, and arms. It’s a great place to start for beginners or for those looking to rebuild upper-body strength. 

How to do it:

• Facing a wall, stand an arm’s length away.
• Place your palms flat against the wall at shoulder height.
• From your toes, lean towards the wall and then return to the starting position.
• Repeat 8-10 times.

2. Modified Push-Ups

Ready to progress? Try Modified Push-Ups.

How to do it:

• Begin with your hands under your shoulders and your knees beneath your hips.
• Walk your hands forward into a push-up position, a straight line from your head to your knees.
• With control, lower your chest towards the floor.
• Press back up to the starting position.
• Repeat 8-10 times.

Feeling strong? Tuck your toes and lift your knees off the ground.

3. Tricep Dips Using a Chair

How to do it:

• Sit on the edge of a chair, gripping the seat with your fingers wrapped around it.
• Walk your feet forward until you’re supporting yourself with your arms. 
• With control, lower your hips below the seat of the chair. 
• Using only your arms, press back up to the starting position.
• Repeat 8-10 times.

Super important – do not use a chair with wheels.

The further your feet are away from the chair, the more challenging this exercise can be. How far can you safely go?

4. Resistance Band Rows

Strengthen your upper back with a resistance band.

How to do it:

• Have a seat on the ground with your legs extended and a resistance band around the arches of your feet. 
• Holding the ends of the band in each hand and with a straight spine, row your arms back towards your body. Be sure to squeeze your shoulder blades.
• With control, return to the starting position.
• Repeat for 10-15 reps.

5. Overhead Press with Dumbbells

This particular exercise is great for improving everyday lifting tasks. 

How to do it:

• Stand with your feet hip-width distance apart while holding a dumbbell in each hand at shoulder height. 
• Press the weights directly over your head. 
• Lower back to the starting position.
• Complete 8-10 repetitions.

Find yourself arching your back? Decrease the weight or sit down.

6. Standing Bicep Curls

How to do it:

• Stand with your feet hip-width distance apart. Hold a dumbbell in each hand by your sides, palms facing forward.
• Curl the weights up to your shoulders, pause, then lower back to the starting position.
• Complete 8-10 reps.

Keep your elbows tucked close to your body as you move through this one.

Lower Body Exercises

1. Bodyweight Squats

Not only will this exercise work your lower body, but it also works your core.

How to do it:

• Stand with your feet slightly wider than your hips.
• Keep your weight in your heels as you lower your body as if sitting down in a chair.
• Press through your legs to return to the starting position. 
• Repeat for 10-15 reps.

Not sure how deep to go? Place a chair behind you as a guide.

2. Lunges

How to do it:

Challenge your balance with lunges. Feel free to use a wall for support.

• Stand with your feet shoulder distance apart. 
• Step your right foot forward and lower until both knees are at 90-degree angles.
• Press back to the starting position.
• Repeat on the other side.
• Complete 10 repetitions on each leg.

3. Glute Bridges

How to do it:

• Lie on your back with your knees bent and feet flat on the floor. 
• Engage your glutes as you lift your hips. Your goal is a straight line from your shoulders to your knees. 
• Pause, then lower back down with control.
• Repeat for 10-15 reps.

Keep your core engaged for this exercise.

4. Calf raises

How to do it:

• Stand tall with your feet shoulder-width apart. 
• Rise onto your toes and hold for 2 seconds. 
• Lower back down.
• Complete for 15-20 reps.

Want a bigger challenge? Try one leg at a time.

Struggling with tired legs after workouts? Try these exercises to naturally fight leg fatigue and boost your endurance.

5. Step-Ups

Use the bottom step of the stairs for this functional exercise.

How to do it:

• Step onto your stair or step with your right foot.
• Bring your left foot up to meet your right. 
• Step down with your leading foot. Your left foot to follow.
• Switch the leading leg; repeat 8-10 times.

6. Wall Sits

Wall Sits are great for building quad endurance.

How to do it:

• Lean your back against a wall with your feet hip-width distance apart.
• Lower down until your quads are parallel with the ground. 
• Hold 15-30 seconds.
• With practice, increase your time.

Core Exercises

1. Plank

How to do it:

• Begin in a tabletop position with your hands under your shoulders and your knees under your hips. 
• Step your feet back with your toes tucked so there’s a straight line from your shoulders to your heels. 
• Hold for 30 seconds.
• With practice, increase your time.

Too intense? Drop to your knees.

2. Dead Bug

How to do it:

• Lie on your back with your arms reaching towards the ceiling. 
• Bend your knees to 90-degree angles with your knees over your hips and your feet flexed.
• Keeping your lower back pressed into the floor, lower your right arm and left leg toward the floor. 
• Return to the starting position and repeat on the opposite side.
• Complete 8-10 reps on each side.

The key to this exercise is to keep your lower back pressed into the ground.

3. Bird Dog

This two-for-one exercise will improve both your balance and your core strength.

How to do it:

• Begin in a tabletop position with your hands under your shoulders and your knees under your hips. 
• Reach your right arm forward and your left leg back. 
• Hold for five seconds before returning to the starting position. 
• Repeat on the opposite side.
• Complete 8-10 reps on each side. 

Full Body Exercises

1. Squat to Press

Combine two great exercises to work your entire body.

How to do it:

• Begin with your feet shoulder-width distance apart, holding dumbbells at your shoulders. 
• Lower down into your squat. 
• As you stand, press the weights over your shoulders. 
• Bring the weights back to your shoulders as you squat.
• Repeat for 8-10 reps.

2. Reverse Lunge with Bicep Curl

Another combo to challenge your balance and your strength.

How to do it:

• Start with your feet shoulder-width apart and a dumbbell in each hand. 
• Step your right foot back and lower into a lunge. 
• Once in your lunge, curl the weights to your shoulders. 
• Lower the dumbbells and return to the starting position.
• Repeat on the left side. 
• Complete 5-7 reps on each side. 

Be sure to keep your knees at 90 degrees in your lunge.

3. Romanian Deadlift

Strengthen your back body with this combo.

How to do it:

• Begin standing with your feet hip-width apart and a dumbbell in each hand, palms toward your shins. 
• With a slight bend in your knees, hinge at your hips, and lower the weights to the floor.
• Return to the starting position by pushing your hips forward.
• Repeat for 8-10 reps.

Note: Keep your back straight throughout the entire exercise. You should feel a stretch in your hamstrings as you lower the weights.

Why Strength Training Matters After 40

After you turn 40, your body begins to change, and strength training can help combat muscle loss and boost your confidence. 

Strength training will help you:

• Keep your metabolism active
• Maintain and build muscle mass
• Reduce the risk of osteoporosis
• Improve your balance
• Boost your energy levels
• Better sleep and stress management

Getting Started: The Basics 

So where do you begin?

Aim to work out 2-3 times a week. Rest days are important, so plan accordingly.

What equipment do you need?

Most of these exercises require no equipment. Some, however, you’ll need a pair of dumbbells, a resistance band, or a sturdy chair.

What else?

Listen to your body. Feeling sore is normal; pain is not. If at any time you feel pain, immediately stop. Also, begin slowly. Work your way up to heavier weights, more reps, and more challenging exercises.

Final Thoughts

Strength training doesn’t need to be complicated, especially after 40. These 18 simple exercises will help you build muscle, protect your bones, and make you feel stronger.

Begin with 3-4 exercises and progress at your own pace. Consistency is key to remaining active!