Beginner’s Strength Training Guide For Over 40 Female At Home

They say life begins at 40, which is most women’s prime. Therefore, turning 40 is the perfect time to incorporate strength training into your workout routine. 

Strength training can help improve:

• Overall health
• Muscle mass
• Bone density
• Balance (1)

Building strength can make you feel stronger and more confident, even slowing aging. 

You can continue enjoying your favorite activities without worrying about physical limitations.

Here’s a comprehensive guide to strength training in your 40s. 

It includes tips, exercises, and a sample workout plan to help you start your journey towards a stronger and healthier body.

Can A Woman Get In Shape After 40?

Women can get in shape after 40 through strength training.

Most fitness experts recommend strength training for women in their 40s and beyond. It offers numerous benefits that can positively impact physical and mental well-being (2).

• To Counter Age-Related Changes

Strength training helps combat natural age-related changes in the body (3), such as decreased muscle mass and bone density loss (4). 

By engaging in regular strength exercises, you can maintain or even increase your muscle mass, which helps boost metabolism and maintain a healthy weight (5).

Strength training also helps to strengthen bones, reducing the risk of osteoporosis and fractures (6). Strong bones are essential for women in their 40s, who may experience a decline in bone density due to hormonal changes.

• To Improve Daily Functioning

Strength training is crucial in improving overall functional fitness and quality of life. 

This exercise enhances muscle strength and endurance (3), which can help with everyday activities such as:

• Maintaining good posture
• Carrying groceries
• Lifting objects

Alongside other mobility exercises, it also promotes balance and stability, reducing the risk of falls and related injuries (7).

• For Mood Improvement And Mental Health

Not only does strength training have physical benefits, but it also has a positive impact on mental well-being. 

Exercise, including strength training, has been shown to release endorphins, which are known as “feel-good” hormones that help reduce:

• Stress
• Anxiety
• Depression (8). 

It can also boost self-confidence and body image, leading to a greater sense of empowerment and self-assurance.

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• For Disease Prevention

Researchers have linked strength training to a lower risk of developing chronic diseases. Strength exercises increase heart rate, improving cardiovascular health. 

Strength training also helps regulate blood pressure and lower cholesterol levels, reducing the risk of heart disease (9).

Regular strength training can prevent or manage many lifestyle-related conditions, including diabetes, obesity, and arthritis. Thus, it is a crucial component of a healthy lifestyle.

• To Look Good

Let’s face it; we all want to look good, regardless of age. 

Strength training can help improve body composition by increasing muscle mass and reducing body fat percentage (10). This balancing effect leads to a more toned and defined physique, giving you a youthful and fit appearance.

Read more: Intermittent Fasting for Women Over 45: Does It Help With Perimenopause?

How To Start Weight Training For Females Over 40?

Before starting any new workout routine, it is essential to consult with your doctor, especially if you have any existing health conditions or injuries. Once you get the green light from your doctor, it’s time to begin your strength training journey!

• Choose Your Equipment

One of the best things about strength training is that it can be done anywhere and with minimal equipment. 

For beginners at home, some essential equipment that can be helpful includes: 

• Resistance bands
• Dumbbells
• A stability ball

These items are affordable and versatile; you can store them in a small space.

Calisthenics strength training also allows you to minimize the use of equipment, such as using your body weight instead of free weights or gym equipment.

• Learn The Proper Form

Proper form ensures maximum results and prevents injuries (11). 

Research or consult with a personal trainer on performing each exercise correctly. 

Start with lighter weights and focus on maintaining good form before increasing the weight.

• Plan Your Workouts

Aim for at least 2-3 weekly strength training sessions, allowing your muscles time to rest and recover between workouts. 

To avoid boredom and plateauing, mix up your routine by incorporating different exercises targeting various muscle groups and increasing weight, repetitions, and intensity over time.

Sample Home Workout Plan For Women Over 40

Here’s a sample workout plan to start your strength training journey.

This full-body workout builds strength and improves muscle tone by using: 

• Resistance bands
• Stability balls
• Body weight
• Dumbbells

It targets multiple muscle groups, including the legs, arms, core, and shoulders.

Start with a weight that challenges you but allows for proper form. Gradually increase the weight as your strength increases.

Rest for 1-2 minutes between sets, depending on how your body feels.

Warm-Up

• Skipping rope or light jogging for 3-5 minutes.
• Arm circles, shoulder rolls, and leg swings to loosen up the muscles.

Strength Training Circuit

(Repeat each exercise for 8-10 reps and 3 sets)

1) Squats with Resistance Band:

• Stand with your feet shoulder-width apart, placing the resistance band just above your knees.
• Lower your body into a squat position, keeping your chest and knees aligned with your toes.
• Push through your heels and return to the starting position, squeezing your glutes at the top.
• Repeat for 8-10 reps.

2) Push-ups:

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body by bending your elbows, keeping them close to your torso.
• Push back up to the starting position, engaging your chest and triceps.
• Modify by performing push-ups on your knees or against a wall if needed.
• Repeat for 8-10 reps.

3) Bent-Over Rows with Dumbbells:

• Hold a dumbbell in each hand, hinge at the hips, and keep your back straight.
• Pull the dumbbells up towards your chest with your palms facing your body, squeezing your shoulder blades together.
• Lower the dumbbells back down in a controlled manner.
• Repeat for 8-10 reps.

4) Lunges with Bicep Curls using Dumbbells:

• Hold a dumbbell in each hand, and stand tall with your feet hip-width apart.
• Step forward with your right foot, lowering your body into a lunge position.
• Curl the dumbbells towards your shoulders as you lunge, engaging your biceps.
• Push through your front heel to return to the starting position, then extend your arms to lower the dumbbells with control.
• Alternate legs and repeat for 8-10 reps on each side.

5) Tricep Dips using a Bench or Chair:

• Position your hands shoulder-width apart on a bench or chair, facing away from it.
• Walk your feet forward, sliding your hips off the bench, keeping your legs bent at a 90-degree angle.
• Lower your body by bending your elbows, keeping them close to your body.
• Push back up to the starting position, engaging your triceps.
• Repeat for 8-10 reps.

6) Plank Hold:

• Start in a high plank position with your palms flat on the floor, shoulder-width apart.
• Engage your core, keeping your body straight from head to heels.
• Hold this position for 30 seconds, focusing on maintaining proper form and breathing steadily.

7) Shoulder Presses with Dumbbells:

• Hold a dumbbell in each hand, with your arms bent at a 90-degree angle, palms facing forward.
• Press the dumbbells up overhead, fully extending your arms.
• Lower the dumbbells back down to the starting position, maintaining control.
• Repeat for 8-10 reps.

8) Glute Bridges on a Stability Ball or Floor:

• Lie on your back with your feet flat on the stability ball or floor, hip-width apart.
• Engage your glutes and lift your hips off the ground, creating a straight line from your shoulders to your knees.
• Squeeze your glutes at the top, then lower your hips back down.
• Repeat for 8-10 reps.

9) Russian Twists with a Light Weight or Medicine Ball:

• Sit on the floor with your knees bent and feet lifted off the ground, holding a weight or medicine ball in your hands.
• Lean back slightly, engage your core, and twist your torso to the right, touching the weight or ball to the floor.
• Twist your torso to the left, touching the weight or ball to the floor on the opposite side.
• Repeat this twisting motion for 8-10 reps on each side.

10) Hamstring Curls using a Stability Ball or Lying Leg Curls using a Resistance Band:

Using a Stability Ball: Lie on your back with extended legs, placing your heels on top of the stability ball.

• Engage your hamstrings, lift your hips, bend your knees, and roll the ball towards your glutes.
• Extend your legs back out, rolling the ball away from your glutes.
• Repeat for 8-10 reps.

Using a Resistance Band: Wrap the band around a sturdy object and lie face down on the floor.

• Loop the band around your ankles and bend your knees, bringing your heels towards your glutes.
• Slowly extend your legs back out, maintaining tension on the band.
• Repeat for 8-10 reps.

Cool-Down:

• Stretching exercises targeting major muscle groups for 5-10 minutes.

How Often Should A 40 Year Old Woman Strength Train?

According to Mayo Clinic, a 40-year-old woman can benefit from strength training 2-3 times weekly (2). 

This frequency allows enough time for the muscles to recover and adapt to the training, leading to strength gains and improved overall fitness. 

Additionally, experts recommend incorporating various exercises that target different muscle groups for well-rounded results.

However, listening to your body and adjusting the frequency according to your needs and abilities is essential. 

If you are new to strength training or have underlying health conditions, start with one weekly session and gradually increase as you become more comfortable with the exercises.

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How Much Weight To Lift for a 40 Year Old Woman?

The weight lifted during strength training depends on the following:

• Fitness level
• Overall health status
• Previous experience

As a 40-year-old woman, start with weights that challenge you but still allow for proper form and control.

A good rule of thumb is to choose a weight that allows you to perform 8-12 repetitions with proper form before you become fatigued.

If you cannot complete 8 reps, the weight may be too heavy, and if you can easily do more than 12 reps, the weight may be too light.

Gradually increasing the weight as your strength improves will help prevent plateaus and continue progress in your fitness journey. 

Consult a certified personal trainer for personalized guidance and ensure proper form and safety during strength training.

How Long Does It Take To See Results From Strength Training For Females Over 40?

The speed at which someone can see results from strength training varies depending on individual factors such as:

• Diet
• Genetics
• Consistency with the workouts

Most women over 40 can see noticeable results within 4-8 weeks when they maintain: 

• Proper nutrition
• Smart lifestyle choices
• A consistent training routine

Initially, there may be an increase in muscle soreness as the body adjusts to the new exercises. 

Sore muscles are normal and should subside as your muscles grow and strengthen. Listen to your body and make adjustments to prevent injury and promote progress.

Not all results may be visible, as strength training has many health benefits beyond physical appearance. 

In a few weeks, you may:

• Feel stronger
• Have improved energy levels
• Notice increased flexibility and balance

These non-scale victories are as important as physical changes, and you should celebrate them!

What Exercises Should Not Be Done After 40?

No specific exercises should be avoided entirely after 40, as each person’s body and capabilities are unique. 

A 40 year old who has been active and regularly strength trains may be able to perform high-impact exercises such as jumping squats or burpees with proper form and no discomfort.

Age is not a defining characteristic of what an individual’s body can do. There are plenty of women who are elite athletes well after their 40s. 

However, if you have any underlying health conditions or are new to exercise, you must consult a healthcare provider before starting any new exercise routine. It’s advisable to listen to your body and avoid any movements or exercises that cause pain or discomfort.

How Do I Jumpstart My Weight Loss At 40?

• Set Realistic Goals

Start with clear, attainable goals to stay motivated. 

If want to lose weight, focus on losing 1-2 pounds per week—this is safe and sustainable (12). 

Remember, the main goal is improving your overall health, not just what you see on the scale. To keep your spirits high, celebrate non-scale victories (like feeling more energetic or fitting into your clothes better).

• Incorporate Strength Training Into Your Routine

Strength training is a game-changer for women over 40. 

It helps preserve and build muscle mass, which naturally decreases with age (13). More muscle means a faster metabolism, which aids in burning calories even at rest (5).

• Start Slow: Begin with resistance bands, light dumbbells, or bodyweight exercises.
• Focus on Form: Learn proper techniques to avoid injuries. Quality matters more than speed or quantity.
• Consistency is Key: Aim for 2-3 weekly strength sessions. 

To target multiple muscle groups, you can follow a routine that includes squats, lunges, plank holds, and resistance band rows.

• Make Smart Nutritional Choices

Nutrition plays a significant role in weight loss and overall well-being (14). 

Eating a balanced diet tailored to your body’s needs will help you feel full and satisfied while still creating a calorie deficit (15).

• Increase Protein Intake 

Protein helps preserve muscle and prevents hunger (16). 

Eat lean proteins like these at every meal:

1. Chicken
2. Beans
3. Eggs
4. Fish
5. Tofu

• Load Up on Fiber

Foods high in fiber, such as these, help digestion and regulate appetite, keeping people fuller for longer (17):

1. Whole grains
2. Vegetables
3. Legumes
4. Fruits 

• Choose Healthy Fats 

Incorporate sources of healthy fats that provide energy and promote heart health, such as (18):

1. Avocados
2. Olive oil
3. Seeds
4. Nuts

• Limit Refined Carbs and Sugar 

Avoid foods high in refined carbohydrates and added sugars, such as:

1. Sugary drinks
2. Pastries
3. Candy

Instead, use complex carbohydrates like:

1. Sweet potatoes
2. Quinoa
3. Oats

Read more: Fattening Foods: Full List of the Most Notorious Diet Busters – What Makes the Food Fattening?

• Stay Hydrated 

Sometimes, thirst is mistaken for hunger. Drinking enough water throughout the day can aid digestion and curb unnecessary snacking (19).

Tip: Try meal prepping or having backup healthy snacks to avoid resorting to unhealthy choices (20). To learn more about meal prep for weight loss, check out our in-depth article on the topic.

Eating mindfully—slowing down and enjoying your meals without distractions—also prevents overeating (21).

• Prioritize Physical Activity

Regular movement beyond strength training is vital for long-term weight management. While you can plan workouts, your daily activity levels also matter.

• Cardio Workouts 

Incorporate moderate-intensity cardio 3-4 times weekly to burn extra calories and improve heart health (22), such as:

1. Brisk walking
2. Dancing 
3. Cycling

• Active Lifestyle Changes 

Simple tweaks can make a huge difference, such as:

1. Taking the stairs
2. Parking farther from the store
3. Going for a short walk after meals

• Flexibility and Balance 

Yoga or pilates can help improve flexibility, reduce stress, and strengthen your core—excellent complements to your routine (23).

• Manage Stress and Sleep Well

Stress and poor sleep quality can wreak havoc on your weight loss progress (24, 25). 

Stress raises cortisol levels, leading to weight gain or difficulty losing weight (26), especially around the midsection.

• Practice Meditation or Deep Breathing 

Just 5-10 minutes a day can make a significant difference. 

• Schedule Downtime 

Make time for things you love, such as:

1. Reading
2. Gardening
3. Spending time with loved ones

• Prioritize Sleep

Aim for 7-9 hours of sleep each night. 

Develop a bedtime routine by:

1. Going to bed at the same time every night
2. Creating a calm, dark sleep environment
3. Reducing screen time before sleep

Frequently Asked Questions

• Can you get a flat stomach after 40?

Yes, it’s possible to achieve a flat stomach after 40 with proper nutrition, regular strength training, and cardio exercises (27). Focus on reducing overall body fat through a balanced diet, incorporating resistance exercises like planks and squats to strengthen your core, and maintaining consistency (28).

• How can a woman look younger at 40 naturally?

A woman can look younger naturally at 40 by staying hydrated, eating a diet rich in antioxidants, healthy fats, and vitamins, and engaging in regular exercise like strength training and yoga. Prioritizing quality sleep, managing stress, and protecting the skin with sunscreen and moisturizers can also promote a youthful appearance (29).

• What exercise burns the most belly fat for females?

While no exercise specifically targets belly fat, strength and high-intensity interval training (HIIT) are highly effective at burning calories and reducing overall body fat (2, 30). Exercises like planks, mountain climbers, and Russian twists can help tone the abdominal area with a healthy diet.

• Is 20 minutes of strength training enough?

Yes, 20 minutes of strength training can be enough if done consistently with proper intensity. Focus on compound exercises like squats, push-ups, and deadlifts that work multiple muscle groups to maximize efficiency. It’s essential to increase resistance or weight over time for continued progress.

The Bottom Line

Strength training at home is a powerful way for women over 40 to improve overall health. It helps build and maintain muscle mass, boosts bone density, and increases metabolism, which can counteract age-related changes. 

Regular strength exercises enhance daily functioning, improve balance, and support mental well-being by reducing stress and boosting confidence.