Best Exercises for Women Over 40: Stay Strong, Fit & Energized

Turning 40 is not the end of your fitness journey — it’s the beginning of a smarter, more empowered one. While your body changes with age, staying active becomes even more crucial for maintaining energy, bone density, mental clarity, and a healthy metabolism.

The good news? You don’t need extreme workouts or hours at the gym to see results. The best exercises for women over 40 are about working with your body — not against it. Whether you're restarting your fitness routine or looking to take things up a notch, this guide has your back.

Why Exercise Is Even More Important After 40

Once you hit your 40s, a few key changes start to happen:

• Muscle mass naturally declines (by as much as 3–5% per decade).

• Bone density can decrease, raising the risk of osteoporosis.

• Metabolism slows down, making weight management trickier.

• Hormonal changes (hello, perimenopause!) affect mood, sleep, and energy levels.

But here's the silver lining: exercise is one of the best ways to counteract all of these. Regular movement boosts metabolism, improves mood, strengthens bones, and helps preserve lean muscle mass.

Let’s explore the best types of exercises to prioritize in your 40s and beyond.

1. Strength Training: Build Muscle, Burn Fat

If there’s one non-negotiable, it’s strength training.

Why it matters: After 40, you lose muscle faster — and that muscle helps keep your metabolism revved and your body strong. Resistance training helps strengthen your bones, supports healthy joints, improves posture, and lowers your risk of injury as you age.

How to do it:

• Use dumbbells, resistance bands, or bodyweight (think squats, lunges, push-ups).

• Try to strength train two to three times a week, making sure to work all your major muscle groups — arms, legs, core, and back.

• Begin with lighter weights or just your bodyweight, focus on getting the form right, and slowly build up as your strength improves.

Tip: Don’t be afraid to lift heavier weights over time — it won’t make you bulky, but it will help you feel stronger and leaner.

2. Low-Impact Cardio: Heart Health Without the Strain

You don’t need to run marathons. In fact, low-impact cardio is gentler on joints while still giving your heart and lungs the love they need.

Top choices:

• Brisk walking

• Swimming

• Biking

• Dancing

• Elliptical training

Benefits:

• Supports weight management

• Reduces risk of heart disease

• Improves stamina and mood

Try to get in about 150 minutes of moderate cardio each week. That’s just 30 minutes, 5 days a week — totally doable!

3. Yoga or Pilates: Flexibility Meets Strength

Both yoga and Pilates offer a powerful combo of flexibility, balance, and core strength — all of which become more important with age.

Yoga benefits:

• Enhances joint mobility and posture

• Calms the nervous system (goodbye stress!)

• Builds functional strength

Pilates perks:

• Strengthens deep core muscles

• Improves pelvic floor health

• Supports spine alignment

Try adding 2–3 sessions per week, even if they’re short. Online videos and classes make it easy to get started from home.

4. High-Intensity Interval Training (HIIT): Big Results in Less Time

Pressed for time? HIIT delivers big results in small doses.

What is it? Alternating between short bursts of high effort (like sprinting or jumping jacks) and recovery periods.

Why it works:

• Burns fat efficiently

• Boosts heart health

• Preserves lean muscle

• Saves time (workouts can be as short as 15–20 minutes!)

If you're new to HIIT, start slow. Just one session a week can kickstart progress and boost your energy levels.

5. Balance & Mobility Work: Don’t Skip This One

Balance and mobility aren’t just for yogis — they’re essential for preventing falls, improving coordination, and keeping you agile in daily life.

Simple exercises include:

• Standing on one leg

• Heel-to-toe walks

• Controlled leg swings

• Tai Chi or gentle stretching

You can incorporate balance training daily — even while brushing your teeth or waiting for the kettle to boil.

Bonus: Walking — The Underrated MVP

Don’t overlook how powerful a simple walk can be. It’s low-impact, free, and incredibly effective.

Walking benefits:

• Supports mental health

• Aids digestion

• Improves circulation

• Easy to do anywhere

Try for 8,000–10,000 steps a day or go for a 30-minute walk after dinner — it helps stabilize blood sugar and clear your mind.

Tips for Getting Started (and Staying Motivated)

• Pay attention to your body: rest and recovery are just as essential as your workouts.

• Start small: Don’t aim for perfection. At the beginning, staying consistent is more important than pushing for high intensity.

• Stay hydrated and prioritize sleep — your body needs both to function well.

• Mix it up: Keep your workouts interesting by switching between different types.

• Focus on victories beyond the scale — like increased energy, better sleep, and feeling more powerful.

Exercise in your 40s isn’t about chasing a “perfect” body — it’s about building a strong, vibrant, and healthy foundation for the decades ahead. With the right mix of strength, cardio, mobility, and self-compassion, you can feel better than ever.

So whether you're lifting weights, walking your dog, or flowing through a yoga class — keep moving.