Strength Training for Women Over 40 | Stronger After Menopause

Are you considering starting strength training in your 40s, but are wondering if it is too late?

Well, you aren’t, and you absolutely should!

Strength training for women has risen in popularity as many have begun to understand that it can help them achieve a lean, toned, and feminine physique.

But this is only part of the picture. After months of training, they begin to notice the additional and dare say more important benefits, including increased energy levels, function, bone density, metabolism, and improvements to stress levels and cognitive function.

And it’s noticeable, as friends, family, and colleagues notice their physical and mental health overhaul.

In this article, we discuss strength training for women over 40. We explore why strength training is essential, the best exercises, common mistakes to avoid, and how to create your strength training routine.

Why Strength Training Is Essential for Women Over 40

Strength training is excellent for optimizing health and human function as it positively impacts many different areas of our health.

However, for women over 40, it is essential as it not only helps to strengthen muscles, bones, and joints but also addresses many of the challenges women face because of the decline in reproductive hormones and the onset of menopause.

Below we highlight some of the benefits of strength training and why it is essential for women over 40.

Preserve Muscle Mass and Strength

Strength training is incredible for preserving muscle mass and strength, which is essential for women over 40. Research shows that muscle mass declines by approximately 3–8% per decade after the age of 30, accelerating to higher rates after 60. This can lead to a gradual loss of strength and function.

Sources show that strength training is an effective method for counteracting age-related muscle loss (sarcopenia), increasing muscle mass, and strength, while improving physical performance, and enhancing muscle quality.

Strengthen Bone Mineral Density

Strength training is a powerful tool for strengthening bone mineral density. During the 40s, women experience a decrease in bone mineral density due to the decline of reproductive hormones estrogen and progesterone.

This is vital for women over 40, as the decline of reproductive hormones estrogen can accelerate bone loss and increase the risk of osteoporosis. Research shows that it is the most important risk factor for bone loss for midlife women, which can lead to deterioration of bone tissue, fragility, and an increased risk of fracture.

Sources show that a major determinant of bone health is mechanical stimuli through muscle contraction and gravity. Strength training using body weight, free weight, machines, and resistance bands can be used to apply resistance using gravity and muscle contractions, promoting bone tissue growth, bone remodeling, and the preservation of bone mass.

Enhances Function

The positive effects for muscle mass, strength, and bone mineral density can improve function. Muscle mass and bone mineral density are closely related, and when they decline, it can lead to loss of function, and frailty, and increase the risk of falls.

Scientific research showed that strength training's ability to increase mass, strength, and bone mineral density can reduce the effects of aging on the neuromuscular system and functional capacity. Strength training in different planes of movement (functional strength training) can help improve and enhance the performance of daily activation.

Support Cognitive Function

Strength training can help improve cognitive function which is invaluable for women over 40. Studies show that the decline in estrogen during the 40s can lead to cognitive changes which can affect memory, learning, difficulty concentrating, and brain fog.

Research shows that physical activity is beneficial for cognitive function, including increased memory and executive function.

Elevates and Stabilizes Mood

Alongside improvements in cognitive function, strength training can regulate mood and mental health. Research shows a decline in estrogen can lead to a negative mood.

Clinical and non-clinical populations have shown a reduction of depressive and anxiety symptoms with regular exercise. When combined with therapy, exercise can be a powerful method for addressing mental health conditions.

Strength Training Guidelines For Women Over 40

Many different components to strength training make beginning feel daunting. To help you start, we discuss key areas to focus on, how to choose the right weight, and how often you should train.

Choosing the Right Weights and Resistance Levels

Choosing the correct resistance is crucial for both the safety of strength training and for different training styles.

Below is a list of evidence-based load recommendations for how different repetition ranges and resistances can be used for specific goals based on one repetition maximum (1RM), which is the maximum amount of weight one can lift with the correct technique.

• Strength — Low repetitions with heavy loads, 1–5 at 80–100% of 1RM
• Hypertrophy — Moderate repetition with a moderate load, 8–12 at 60–80% of 1RM
• Endurance — High repetitions with a light load, 15+ repetitions at 60% or less of 1RM

When selecting the correct weight or resistance, choose a weight that will be challenging to perform for the final repetitions of your last set. Once those repetitions are no longer difficult to perform, you can increase resistance to the next weight increment.

Focus on Progressive Overload

The key to continued growth during strength training is progressive overload. Scientific studies show that progressive overload through increasing weight, sets, repetition, and intensity results in continual growth.

This does not require you to increase load simultaneously across all areas. Here you can increase repetitions for one exercise, add a set for another, and elevate your intensity with another.

We recommend doing it regularly and recording weight, sets, and repetitions. This will ensure you are progressing each session.

Understanding Proper Form and Injury Prevention

Correct technique is essential during strength training to prevent injury and help improve function. During each exercise, we recommend taking each movement through their entire range of motion (ROM) controlling both the lowering and lifting phase of the movement.

Studies show that performing exercise through full ROM may improve muscle size, strength, power, speeds, and body composition. During each set, focus on contracting your target muscle. Research indicates this can help improve your mind-muscle connection, enhancing results.

Selecting the correct weight and performing each exercise with the correct technique will help reduce the occurrence of injury.

How Often Should Women Over 40 Strength Train?

Women over 40 should be performing three to four strength training sessions per week. Evidence indicates that increased resistance training volume promotes greater growth.

Furthermore, it allows for four days of rest between sessions. Here studies suggest that 24–72 hours is optimal for improvements to strength and recovery. During these days we recommend performing cardio, light cardio, and even fit in a massage. This will improve recovery and keep your body fresh for long-term training.

Best Strength Training Exercises for Women Over 40

If you are strength training for the first time, there are foundational movements that can help get your training off to a great start. Below are the best strength training exercises for women over 40.

For each exercise, we list equipment requirements, technique guides, tips, and progression variations for when you want to increase resistance.

Hip Raises

Hip raises a an excellent exercise for glute muscle mass and building hip hinge awareness. The hips and glutes play a crucial role in all movement which involves the hip hinge.

Performing the hip raise is a safe introduction to hip development exercises. Furthermore, we recommend adding them to the beginning of your lower body workouts to activate your glute and engage your hip before your lower body lifts. This will help improve your performance during the session.

Equipment

• Mat

How To Perform Hip Raises

• Lie on your back on your mat and with your hands resting by your sides.
• Place your feet on the floor shoulder-width apart.
• Engage your core muscles and lift your hips toward the ceiling.
• Once your torso and thigh form a straight line, then lower your hips to the floor.

Tips

• Focus on lifting your hips rather than pushing down with your feet. This will improve your ability to target your glutes.
• At the top of each hip raise, pause, and squeeze your glute muscles.

Squats

Consider the king of all strength training exercises, the squat is a phenomenal exercise for developing lower body muscle mass, strength, and function.

Squats are incredible for women over 40. They not only help develop strength and bone density, they can help technique correct lifting technique and hip hinge mechanics which can be transferred to everyday life.

Equipment

• Body weight
• Kettlebell (progression)
• Dumbbell (progression)
• Barbell (progression)

How To Perform Squats

• Standing, space your feet shoulder-width apart and place both hands across your chest.
• Leading back with your hips and lowering them down until they are parallel to the floor.
• Once they reach this position, push yourself back up to the starting position.

Tips

• Lead back with the hips as if you are sitting back on a chair. This will help you form the correct squat technique.
• If you are a beginner, consider using a chair to stand up and sit down. This can help you improve your form and confidence.

Walking Lunges

The walking lunge is a powerful exercise for developing lower body muscle mass and single-leg strength. The walking movement requires control and coordination, which research shows is excellent for developing muscle function and dynamic balance.

Equipment

• Body weight
• Dumbbells (progression)

How To Perform Walking Lunges

• Standing with your feet together, step forward with one foot to form a split stance.
• Lower your knee of the back leg down to the floor until your front leg is parallel to the floor.
• Then push yourself back up, and stride forward with your back leg so your feet are together.
• Alternate legs for the designated number of repetitions.

Tips

• For beginners, we recommend performing a set of walking lunges at half depth. This will help introduce the movement pattern. From here, depth can be gradually increased as strength, balance, and flexibility improve.
• Focus on lowering the back knee to the floor. This will improve the technique.

Kettlebell Deadlifts

Dumbbell Deadlifts are a powerful full-body movement that can be used to develop the correct lifting technique. Studies show they target the backs, hips, and hamstrings, which are capable of lifting considerable loads. This makes them great for increasing muscle size, strength, and function.

Equipment

• Kettlebell
• Dumbbells (Alternative)
• Barbell (Progression)
• Trap Bar (Progression)

How To Perform Kettlebell Deadlifts

• Standing, place your feet shoulder-width apart and hold the kettlebell at the front of your body with both hands.
• Brace your core, and lean forward at the hips until the kettlebell reaches your knees.
• From here, allow the knees to bend and continue lowering until the kettlebell is halfway down the shin.
• Then push back up and once the kettlebell passes your knees, push forward with your hips to return to the upright position.

Tips

• Beginners should start with a light weight and focus on technique.
• Focus on leading back with the hips on the lowering phase and pushing them forward during the lifting phase. This will help you establish the correct form.

Lat Pulldown

The lat pulldown is an upper-body compound exercise that targets the back and arms, helping you sculpt a lean and toned upper body.

Equipment

• Lat pulldown machine

How To Perform Lat Pulldowns

• Sit on the lat pulldown machine and position your knee below the knee pads.
• Reach overhead and grab the bar shoulder-width apart using an overhand grip.
• Lean back slightly and pull the bar toward your collarbone.
• Once it reaches the collarbone, release it back to the starting position.

Tips

• Lean back slightly in the seated position. This will allow the bar to pass your face.
• Pull the bar down using your elbows. This will help you engage your back muscles.

V-Grip Seated Cable Row

The seated cable row like the lat pulldown is an upper-body compound exercise that targets the back and biceps. This provides tone to the upper back while improving posture.

Equipment

• Seated Cable Row
• V-Grip Handle

How To Perform Seated Cable Rows

• Sit on the seated cable row and place your feet on the footrests provided.
• Reach forward and grapes the V-grip handle.
• Push yourself back so your legs are slightly bent and your back is upright.
• Pull the handle toward your belly button until the elbow is bent 90 degrees.
• Then release the handle back to the starting position.

Tips

• Focus on pulling your elbow back. This will help engage the back.
• Before each repetition, pull your shoulder blades back, this will place greater focus on your back muscles.

Seated Machine Chest Press

The seated chest press is an upper-body exercise that targets the chest, shoulders, and triceps. The machine uses a pin-based resistance system which places the weight off to the side, removing resistance away from the body, making it incredibly safe.

Equipment

• Seated Chest Press Machine
• Support Row (Alternative)

How To Perform Seated Machine Chest Press

• Sit on the seated machine chest press and place your feet firmly on the floor shoulder-width apart.
• Grasp the hands using an overhand grip.
• Brace your core and press the handles until your arms are straight.
• Then lower until your elbows are bent at 90 degrees.

Tips

• Keep your feet firmly planted and your core braced for the duration of the set. This will improve your pressing ability.
• Focus on breathing, exhaling as you press, and inhaling as you lower the weight.

Seated Dumbbell Shoulder Press

The dumbbell shoulder press is designed to develop toned shoulders and improve overhead strength. Targeting the shoulders and triceps can help create an athletic, feminine physique.

Equipment

• Bench
• Dumbbells
• Seated Machine Shoulder Press (Alternative)

How To Perform Dumbbell Shoulder Press

• Pick up your dumbbell and sit down on the end of your bench.
• Rest the dumbbell vertically on your thighs.
• Sitting upright, brace your core and press the dumbbell up so your arms are straight directly overhead.
• Lower the dumbbell out toward the side until your elbows are bent at 90-degree angles.
• Then press them back overhead until your arms are straight.

Tips

• Beginners should start with a light weight and focus on technique.
• Brace your core and maintain an upright posture for the duration of the set. This will improve lifting capacity.

Dumbbell Bicep Curls

The dumbbell bicep curl is a popular isolation exercise for sculpting and toning arms.

Equipment

• Dumbbells
• Barbell (Alternative)
• Cable (Alternative)

How To Perform Dumbbell Bicep Curls

• Standing, pick up a pair of dumbbells.
• Position them with your palms facing forward.
• Curl the dumbbell up until your knuckles point toward the ceiling.
• Then lower back down to the starting position.

Tips

• Keep your feet firmly planted on the floor and brace your core. This will provide a strong base to lift from.
• Focus on contracting your bicep muscles as you curl. This will help develop your mind-muscle connection, improving your results.

Cable Triceps Extensions

The cable triceps extension is an isolation exercise that targets the back of the upper arm, defining the arm and upper body.

Equipment

• Cable Machine
• Straight Bar

How To Perform Cable Triceps Extensions

• Standing in front of a cable pulley, adjust it to the highest point and attach a straight bar attachment.
• Position your feet shoulder-width apart and brace your core.
• Grasp the straight bar with an overhand grip and tuck your elbow to your sides.
• Push the bar down until your arms are straight.
• Then release it back to the starting position with your elbows tucked to your sides.

Tips

• Keep the elbows tucked to your sides for the duration of the set. This will improve your ability to isolate the triceps.
• Pause at the bottom of each repetition and focus on contracting the triceps. This helps you target the triceps.

Plank

The plank is a simple and effective exercise for improving core strength and tightening the core. Sources.) indicate that the plank is effective for improving strength and endurance while reducing lower back pain and preventing falls. This makes it invaluable for women over 40.

Equipment

• Mat

How To Perform Planks

• Lie face down on the mat and position your elbows, forearms, and balls of your feet on the mat.
• Brace your core and lift your hips and knees off the floor.
• Your weight should now be resting on your forearms and the balls of your feet.
• Hold this position for the designated duration.

Tips

• Beginners should perform hold for a shorter duration and focus on maintaining a neutral spine.
• Concentrate on breathing and engage your core. This will keep your trunk engaged and increase torso rigidity.

Side Plank

The side plank is a variation that targets the obliques that run down the side of the abdomen. Performed as a hold, it can help improve core strength and function, while helping you develop a toned and trim waistline.

Equipment

• Mat

How To Perform Side Planks

• Lie on your side on the mat with your hips, legs, and feet stacked on top of one another.
• Position the elbow and forearm of the bottom arm on the floor perpendicular to the body.
• Hoist yourself up onto your elbow and side of your bottom foot.
• Hold the side plank position for the desired duration.
• Then gently lower and switch sides.

Tips

• If you lack balance or core strength, perform the hold with your weight resting on your knee instead of your feet. This will reduce resistance and improve balance.
• Focus on breathing and keeping your core engaged for the duration of the set. This will increase torso rigidity, stabilizing the core, and improving balance.

Russian Twists

The Russian twist is a core exercise which is a core exercise that can help tone your core. Performed using twisting motion in the v-sit position, it can develop dynamic stability, while carving out abdominal defining obliques.

Equipment

• Mat
• Fitball (Progression)
• Medicine Ball (Progression)
• Dumbbell (Progression)

How To Perform Russian Twists

• Sit on the mat in the upright position, and place your feet flat on the floor with your knees slightly bent.
• Hold your hands together in front of your body at chest height and lean back at a 45-degree angle.
• Brace your core, and rotate your upper body 45 degrees to the left side.
• Repeat the rotation to the opposite side until your body is rotated 45 degrees.
• Continue to alternate for the desired number of repetitions.

Tips

• Beginners should perform the twist with heels making contact with the floor. This will improve stability.
• Aim to keep your legs straight while your trunk rotates.
• Concentrate on correct breathing, exhaling, and bracing your core as you rotate. This will improve your core and oblique muscle contractions.

Dead Bug

The dead bug is an incredible exercise for improving core strength and control. Performed in the lying position while moving the upper and lower limbs, the core must engage to stabilize the torso. Performing in the lying position makes it safe for all fitness levels.

Equipment

• Mat
• Fitball (Progression)
• Medicine Ball (Progression)
• Dumbbells (Progression)

How To Perform Dead Bugs

• Lie on the mat with your feet flat on the floor.
• Lift your arms in the air so they are directly over your shoulders.
• Lift your feet off the floor with your knees bent so your shins are parallel to the floor.
• Brace your core and begin by lowering your left hand over your head to the floor, and your right leg to the floor.
• Bring them back to the starting position and repeat with the opposite sides.

Tips

• Beginners can start by lowering one limb at a time while bracing your core.
• Focus on keeping your core engaged and your spine neutral for the duration of the set. This will ensure you are working your core muscles and stop you from placing unwanted pressure on the spine.

Beginner Strength Training Routine

Using the exercises listed above, we have provided a beginner strength training routine. This is a full-body program to be performed three days per week, containing exercises, sets, repetitions, rest times, and a weekly schedule to help you plan your rest and recovery day.

Beginner Strength Training Program Weekly Schedule

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Beginner Full-Body Workout

Creating a Sustainable Strength Training Routine

Performing a strength training routine isn’t just about what we do day-to-day, it's about how we combine components to make it sustainable long-term. Below we explore the concepts of how a balanced routine, progressive overload, and recovery can help you train consistently for the best results.

Balancing Strength, Cardio, and Flexibility

Strength training is essential for long-term health and longevity, however, other components such as cardio and flexibility can help enhance function and optimize health.

Cardio (aerobic) training is a powerful tool for adding variety to your training and improving cardiovascular health. Research indicates that aerobic training is characterized by using large muscle groups in a continuous and rhythmic nature, where the cardiorespiratory system supplies oxygen to skeletal muscles, resulting in benefits including reducing the risk of cardiovascular disease. Meanwhile, further studies highlight its positive effects on self-esteem and mental health.

Flexibility is also a vital component of a balanced routine. Sources show that stretching can help improve posture and treat pain. Meanwhile, there is no relationship between stretching and reducing injury, muscle soreness, and improving performance

However, this does not mean it should be overlooked, as evidence shows that it can increase joint range of motion, leading to improvements in function. This allows for greater freedom of movement which can enhance quality of life.

We recommend adding cardio training and flexibility (stretching) routines. These can help improve overall health and enhance flexibility, range of motion, and quality of life.

Progressive Overload: How to Keep Challenging Yourself

Progressive overload is essential during strength training, not only for continued growth but to keep your training interesting. As mentioned, progressive overload ensures that you are providing enough stimulus to promote muscle growth.

However, it goes beyond this, providing you with the challenge that keeps you engaged in your training.

This does not mean each session you must be lifting record numbers, but rather making calculated and incremental adjustments for continued, long-term growth.

Recovery and Rest: Why It Matters More After 40

Recovery and rest are vital for women after 40. Studies show that declining estrogen levels can increase joint pain and inflammation. Exercise and strength training are excellent for muscle and joint health, however, when there is inadequate time to recover it can lead to increased inflammation and potential injury.

As mentioned, 24–72 hours is required for recovery between resistance training sessions. Beyond simple rest and avoiding training, research shows that recovery can improve muscle repair, restore energy (glycogen), rehydration, and manage inflammation.

Common Strength Training Mistakes to Avoid

Many components must come together for an effective strength training routine. Because of this, it can lead to pitfalls that can impact your training. Below we discuss common strength training mistakes and how to avoid them for a successful strength training routine.

Lifting Too Heavy Too Soon

A big mistake for many is lifting too heavy too soon. During the initial stages of strength training, there can be some trepidation surrounding certain lifts in the gym. However, once many find their feet, they can become eager to progress. This can lead to lifting weights beyond their ability, which can result in poor technique and injury.

To avoid this, we recommend progressively overloading your resistance in smaller and more consistent increments. Sure, this may not nearly be as exciting, but it ensures you are continuously making progress safely.

Overtraining

Overtraining is a common mistake that almost everyone makes when doing strength training. Beginners may see those initial results, giving them the fitness bug, and making them want to train every day. While seasoned lifters may chase old personal records, pushing the on with no days off.

However, while this can feel great as it can lead to amazing results, it is not long before the body begins to break down and show signs of overtraining.

Studies show not allowing for adequate recovery can lead to feelings of fatigue, constant soreness, disinterest, poor performance, poor sleep, negative mood, and impaired mental processing.

To avoid overtraining, rest and recovery days are essential. This can be supplemented with a deload week every six to eight weeks. This is where you perform the same routine at 50% resistance with the same intensity. Sources show this can reduce physiological and psychological fatigue, and promote recovery.

Ignoring Mobility and Warm-Ups

A major mistake is not performing warm-ups and ignoring mobility. Often when beginning a session it can be tempting to skip the warm-up and just straight into the work. However, when this happens it can impact the performance of your workout.

Studies show that a warm-up containing dynamic stretch can increase the range of motion, and stretch tolerance, and decrease passive stiffness. Meanwhile, additional evidence suggests that it can prepare the body physically, increasing muscle pliability and temperature while increasing blood flow, and enhancing movement patterns.

Before each session, we recommend performing light cardio using a treadmill, bike, or elliptical. This will help warm muscle tissue and increase blood flow to working muscles.

Following this with dynamic stretches such as rocking hip flexor stretches, leg swings, arm swings, and light sets of your working sets. This will actively lengthen muscle tissue and help mobilize joints.

Not Getting Enough Protein for Muscle Recovery

Dietary protein is an essential part of the muscle-building process. Research shows that it induces a significant rise in protein synthesis, which is needed for muscle growth. However, many overlook protein believing it is for the seasoned gym crowd. This results in many not hitting their daily protein target, stopping them from properly recovering and reaching their potential.

To avoid this, we strongly recommend hitting your daily protein target. The recommended daily intake for protein is 0.8 grams per kilogram of body weight per day regardless of age. However, this number must be increased to 1.4–1.6 g/kg/day for active individuals. This can be achieved by consuming 25–30 grams of protein each meal.

Hitting these targets can be achieved by consuming protein-rich foods and protein supplements. These sources can provide you with a healthy boost of protein to support muscle growth and recovery.

Recap: How to Stay Strong and Healthy After 40

Strength training and physical activity are essential for women 40. The 40s are a decade that comes with many physical and mental challenges. From the decline in estrogen to the effects of aging, it can bring on major events that can impact quality of life.

Fortunately, we have strength training, a powerful intervention that helps turn back the clock.

Key Benefits of Strength Training for Women Over 40

Strength training brings out the best in us, supporting our health, with key benefits including:

• Preservation of muscle mass
• Strengthens bones
• Enhances function
• Supports cognitive function
• Elevates and stabilizes mood

Best Practices for Staying Consistent and Longevity

If you are eager to start strength training, be sure to:

• Prioritize recovery
• Progressively overload
• Do you warm-ups
• Hit your protein targets

Following these guidelines will help improve longevity, leading to incredible results.

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