Strength Training for Women Over 40: 10 Beginner-Friendly Exercises to Get You Started

If you've been thinking about diving into the world of strength training to stay strong, healthy, and confident as you age, you're in the right place.

​I'm here to guide you through the ins and outs of strength training and introduce you to the ten best exercises for beginners. Let's embark on this journey together and reclaim our strength!

Why Strength Training?

Before we jump into the exercises, let's talk about why strength training is a fantastic choice for women in their 40s and beyond. As we age, our metabolism starts to slow down and our muscle mass also begins to naturally decline.

​Strength training helps counteract these changes and offers a multitude of benefits, including:

• Increased Metabolism: Building lean muscle mass revs up your metabolism, helping you maintain a healthy weight.
• Bone Health: Strength training can improve bone density, reducing the risk of osteoporosis.
• Improved Posture: A stronger core and back can enhance your posture and reduce the risk of back pain.
• Stress Relief: Exercise releases endorphins, reducing stress and boosting mood.
• Functional Fitness: Everyday activities become easier with increased strength and endurance.

Now, let's dive into the ten best strength training exercises for beginners. We'll walk through them step by step, and remember, it's all about progress, not perfection.

1. Squats

​Squats are a fantastic lower body exercise. Stand with your feet hip-width apart, push your hips back, and bend your knees, as if you're sitting in a chair. Make sure your knees don't go past your toes. Return to standing.

2. Push-Ups

Strengthen your upper body with push-ups. Start with modified knee push-ups and work your way up to full push-ups. Keep your body in a straight line, and lower your chest to the ground.

3. Planks

​Plank exercises are excellent for your core. Looking face down, support your body by pressing your palms and toes into the floor, keeping your body in a straight line. Your hands should be under your shoulders. Make sure your hips aren't drooping towards the floor or hiked up towards the ceiling. Hold for as long as you can with good form, gradually increasing your time.

4. Dumbbell Rows

With a dumbbell in each hand, bend at your hips, keeping your back straight, and pull the weights up to your hips. This exercise works wonders for your upper back. You can also focus on one arm at a time and place your opposite knee on a bench.

5. Lunges

Lunges are great for leg strength and balance. Step one foot forward and lower your body until both knees form a 90-degree angle. Then push back to standing.

6. Deadlifts

This exercise strengthens your lower back and glutes. Keep your back straight as you bend at your hips to lift a barbell or dumbbells from the ground.

7. Wall Sits

Find a wall and "sit" against it with your knees bent at a 90-degree angle. This is a terrific way to build strength in your thighs.

8. Bicep Curls

Holding a pair of dumbbells, stand with your arms fully extended and curl the weights toward your shoulders. Focus on squeezing your biceps.

9. Tricep Dips

Sit on the edge of a sturdy chair or bench. Place your hands beside your hips with your fingers pointing towards your feet. Press your palms to lift your body and slide forward just so your behind clears the edge of the chair or bench. Your legs can be bent or extended with your feet about hip-width apart. Lower your body until your elbows are bent between 45 and 90 degrees. Push yourself back up slowly until your arms are almost straight and repeat. This targets your triceps.

10. Weighted Step-Ups

Stand with a sturdy bench, step, or plyo box in front of you. Holding a pair of dumbbells in your hands by your side, step up with your left foot, pressing through the heel to straighten your left leg. Bring your right foot up to meet your left foot on top of the step. Step your right foot back down to the ground, then bring your left foot down to meet it on the ground. It's great for leg strength and balance.

Tips for Getting Started

Here are a few tips to help you get started and ensure you have a comprehensive understanding of how to begin your strength training journey effectively.

1. Start with the Proper Weight

When choosing weights for your strength training exercises, it's important to find the sweet spot that challenges you without causing you to compromise your form. Here's how to do it:
 
Select an Appropriate Weight: Begin with a weight that allows you to perform 8-12 repetitions with good form. If you can easily complete more than 12 reps, the weight is too light. If you struggle to complete 8 reps with proper form, it may be too heavy.

Progress Gradually: As you get stronger, gradually increase the weight. Small increments, such as adding 2-5 pounds, are ideal. This progressive overload is key to ongoing improvement.

2. Focus on Compound Exercises

​Compound exercises are movements that engage multiple muscle groups simultaneously, making them highly effective for overall strength development. Examples of compound exercises include squats, deadlifts, and push-ups. Here's why you should incorporate them into your routine:
 
Efficiency: Compound exercises save you time by working multiple muscles at once, making your workouts more effective.
 
Functional Strength: These movements mimic real-life activities, helping you stay fit for daily tasks and activities.

3. Include Rest Days

​Rest days are essential for muscle recovery and growth. Here's how to incorporate them into your strength training routine:
 
Frequency: Aim to have at least one or two rest days each week. These days allow your muscles to repair and become stronger.
 
Listen to Your Body: Pay attention to any signs of overtraining, such as extreme soreness, fatigue, or decreased performance. If you notice these signs, don't hesitate to take an extra day off or engage in low-intensity activities like walking or yoga.

4. Pay Attention to Form

Proper form is crucial in strength training to prevent injuries and ensure you're targeting the right muscles. Here's how to maintain good form:
 
Educate Yourself: Take the time to learn about the correct form for each exercise you perform. You can find instructional videos, hire a personal trainer for a session, or work out with a knowledgeable friend.
 
Start with Light Weights: Begin with a weight that allows you to maintain proper form. Sacrificing form to lift heavier weights is counterproductive and increases the risk of injury.

5. Consider Working with a Certified Trainer

If you're new to strength training or have specific goals, working with a personal trainer can be incredibly valuable. Here's how a trainer can help:
 
Personalized Guidance: A trainer can create a customized workout plan tailored to your goals and fitness level.
 
Feedback and Motivation: They provide feedback on your form, motivate you to push your limits, and adapt your program as you progress.

In Summary

Ladies, it's never too late to start strength training. These exercises are your stepping stones to a stronger, healthier, and more confident you. 

Remember, consistency is key in strength training. Results won't happen overnight, but with dedication and patience, you'll see improvements in your strength, posture, and overall well-being.

Stay motivated, stay focused, and enjoy the journey toward a stronger, healthier you!




​Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or starting any supplements.