Confessions of a Fitness Girl

Workouts for Women Over 40 with a FREE Workout Planner!

Workouts for Women Over 40: Staying Strong, Healthy, and Fit

I have to admit, even if I don’t like to, that I’m getting older. Or, to put it nicely, I’m gracefully aging! There’s nothing wrong with that. It’s just the cycle of life. We sprout, we bloom, and eventually, we wither. That’s how nature makes room for the new.

As women age, maintaining physical fitness becomes increasingly important for overall health and well-being. For women over 40, exercise is essential for boosting bone density, enhancing cardiovascular health, and maintaining lean muscle mass. Incorporating a variety of workouts can help address these needs effectively. Today we will look into the best types of exercise and workouts for women over 40,  tips and insights to help you get the best results and stay in the best shape of your life.

workouts for women over 40

The Importance of Bone Density and Heart Health

As women age, they face a higher risk of osteoporosis due to decreased bone density. Engaging in weight-bearing exercises, such as resistance training, is a great way to strengthen bones and reduce the risk of osteoporosis. Additionally, cardiovascular exercise is crucial for heart health, reducing the risk of cardiovascular disease, which remains a leading cause of death in North America.

Best Exercises for Women Over 40

Strength Training Workouts

Strength training is essential for building and maintaining lean muscle mass, which naturally decreases with age. This type of exercise helps improve muscle definition and boosts metabolic rate, aiding in fat loss and weight management. Incorporating free weights, resistance bands, and body weight exercises can provide significant benefits. Aim to target major muscle groups with exercises such as:

  • Squats and lunges for the lower body.
  • Push-ups and overhead presses for the upper body.
  • Planks and stability ball rollouts for core strength.

Cardiovascular Exercise

Cardiovascular workouts are vital for maintaining a healthy heart and improving blood flow. Activities like brisk walking, cycling, and swimming are excellent low-impact options that minimize the risk of injury. The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise per week for optimal heart health.

High-Intensity Interval Training (HIIT) can also be a time-efficient way to enhance cardiovascular fitness and burn calories. HIIT involves alternating between short bursts of intense activity and periods of rest or lower-intensity exercise. This method can yield similar results to longer sessions of moderate exercise and is a great way to boost energy levels and cardiovascular endurance. I dont do HIIT personally. I have attempted a few times in the past, but didnt really stick.

Full-Body Workouts

Full-body workouts are a great way to ensure that all major muscle groups are engaged. These workouts can be particularly effective when combined with compound movements that work multiple body parts simultaneously. Examples include:

  • Deadlifts: These target the entire body, focusing on the lower back, glutes, hamstrings, and core.
  • Burpees: Combining cardio and strength training, burpees work the legs, chest, and arms.
  • Rowing: This exercise provides a comprehensive workout, engaging the legs, back, and arms while also improving cardiovascular fitness.

The Role of Resistance Bands and Free Weights

Resistance bands are a versatile and effective tool for strength training, especially for those who may not have access to a gym. They are portable, inexpensive, and provide varying

levels of resistance, making them suitable for all fitness levels. Resistance bands are particularly beneficial for women over 40 as they can help improve muscle strength and joint health with lower risk of injury.

Free weights, such as dumbbells and kettlebells, are also excellent for strength training. They allow for a full range of motion and can be used to perform a wide variety of exercises that target different muscle groups. When using free weights, it is crucial to maintain proper form to prevent injuries and get the most out of your workout.

Benefits of Strength Training

Strength training offers numerous benefits, particularly for women over 40:

  • Increased Bone Density: Regular weight-bearing exercise helps to strengthen bones, reducing the risk of osteoporosis and bone fractures.
  • Improved Muscle Mass: Building lean muscle mass helps increase metabolism, aiding in weight loss and the maintenance of a healthy weight.
  • Enhanced Joint Health: Strengthening the muscles around joints can reduce the risk of injury and improve overall joint function.
  • Better Mental Health: Exercise, including strength training, can boost mood, reduce stress, and improve overall mental health.

Creating an Effective Workout Plan

When designing a workout plan, it’s important to include a variety of exercises that target different aspects of fitness. A balanced workout plan for women over 40 should include:

  • Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise per week. This can include activities like walking, running, cycling, swimming, or HIIT workouts.
  • Strength Training: Include at least two days of strength training per week, focusing on all major muscle groups. Incorporate exercises using resistance bands, free weights, and body weight.
  • Flexibility and Mobility Work: Incorporate stretching and mobility exercises to maintain flexibility and prevent injuries. Yoga and Pilates are excellent options.
  • Balance and Stability Exercises: These are crucial for preventing falls and maintaining functional fitness. Exercises like single-leg stands, stability ball exercises, and balance-focused yoga poses can be beneficial.

Consulting a Personal Trainer

Working with a personal trainer can be incredibly beneficial, especially for those new to exercise or looking to enhance their workout routine. A personal trainer can provide personalized guidance, ensure proper form, and create a tailored workout program that meets individual fitness goals. They can also offer motivation and accountability, which can be crucial for staying consistent with workouts.

Importance of Proper Nutrition

Alongside a well-structured workout plan, proper nutrition plays a vital role in achieving fitness goals. A balanced diet that includes adequate protein, healthy fats, and complex carbohydrates will support muscle growth, energy levels, and overall health. Consulting with a nutritionist or following a meal plan designed to complement your fitness routine can provide the best results.

Addressing Specific Health Concerns

Women over 40 may face specific health concerns that need to be considered when planning a workout routine:

  • Heart Disease: Regular cardiovascular exercise and a heart-healthy diet are crucial for reducing the risk of heart disease. Monitoring heart rate during workouts can help ensure you’re exercising at the right intensity to strengthen the heart muscle without overexertion.
  • High Blood Pressure: Consistent physical activity, particularly cardiovascular exercise, can help lower blood pressure and improve heart health.
  • Weight Gain and Fat Loss: Strength training combined with cardiovascular exercise can effectively combat weight gain and reduce stubborn belly fat, which is common in this age group.
  • Bone Loss: Incorporating weight-bearing exercises and ensuring adequate calcium and vitamin D intake can help mitigate the risk of osteoporosis.
You can download a FREE Workout Planner right here to help with creating a routine.

Low-Impact Exercises

For those concerned about joint health or who are new to exercise, low-impact exercises are a good option. Activities such as swimming, cycling, and brisk walking provide cardiovascular benefits without putting undue stress on the joints. Additionally, exercises like yoga and Pilates improve flexibility, balance, and core strength, which are important for overall fitness and injury prevention.

Sample Weekly Workout Plan

Here’s a sample workout plan that incorporates various types of exercise to ensure a balanced approach to fitness:


  • Cardio: 30 minutes of brisk walking or cycling
  • Strength Training: Full-body workout with resistance bands and free weights (squats, push-ups, rows, overhead presses)


  • Mobility Work: 30 minutes of yoga or Pilates
  • Cardio: 20 minutes of moderate-intensity swimming


  • Strength Training: Lower body focus (lunges, deadlifts, calf raises)
  • Cardio: 15 minutes of HIIT (e.g., sprints alternating with walking)


  • Rest or Light Activity: Gentle stretching or a leisurely walk


  • Strength Training: Upper body focus (bicep curls, tricep extensions, shoulder presses)
  • Cardio: 30 minutes of moderate-intensity cardio (e.g., elliptical machine)


  • Full-Body Workout: Combination of strength training and cardio (burpees, kettlebell swings, mountain climbers)
  • Balance and Stability: Exercises with a stability ball or single-leg stands


  • Rest or Light Activity: Enjoy a low-impact activity like a nature walk or gentle yoga


For women over 40, a well-rounded exercise routine is key to maintaining overall health and fitness. By incorporating strength training, cardiovascular exercise, flexibility, and balance work, you can enhance bone density, improve heart health, and build lean muscle mass. Whether using resistance bands, free weights, or body weight exercises, consistency and proper form are essential for achieving the best results and staying injury-free.

It is crucial to consult with a healthcare provider or a personal trainer before starting any new workout program, especially if you have any pre-existing health conditions. With the right approach, women over 40 can stay active, healthy, and in the best shape of their lives.

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One Comment

  1. This is a fantastic resource for staying healthy and fit as we embrace each stage of life with strength and resilience. thanks for sharing this post

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