• Exercise

Benefits of Strength Training for Women Over 40

Published: June 17, 2025
Updated: June 17, 2025
4 mins

Even if you haven’t been working out your whole life, it’s never too late to get started. Strength training doesn’t always have to include heavy weights and painful workouts. You can incorporate strength training into your day-to-day life in a way that works for your lifestyle. Women who engage in strength training may see improvements in heart health, bone health, and joint mobility as they approach their 40s, 50s, and beyond. 

What are the Benefits of Strength Training for Women?

Sarcopenia (loss of muscle mass and strength as you age) is a normal part of getting older. However, strength training can help you delay the loss of bone density once you’ve passed your 40s and into your 60s and 70s. Other health benefits of strength training include the following:

Builds muscle mass

Muscle mass tends to peak around 35, but strength training exercises can help to maintain muscle strength and density as you age. Strength training (also known as resistance training) allows the muscles to contract while lifting weights or engaging in body weight exercises. You can start with low-intensity workouts like yoga, tai chi, and taking a daily walk to improve joint mobility.

May help balance hormones

Many women experience hormonal imbalances in their 40s and 50s due to menopause. Strength training may help reduce menopausal symptoms. Exercising can also improve muscle coordination and reduce the risk of bone fractures. According to health experts, one in two women may be diagnosed with osteoporosis, which increases the risk of bone fractures.

Improves metabolism

Strength training that focuses on endurance can help to increase your metabolism. Endurance strength training is the process of completing a set number of repetitions (reps) of an exercise and gradually increasing it over time.

May help with weight management

Staying consistent with resistance training can help you meet your weight loss goals. Walking for at least 20 to 30 minutes a day or cycling are a few exercises you can try to get started. As the body moves more, it allows the body to burn fat and ATP (molecules that carry energy to cells).

May help improve heart health

Resistance training can reduce the risk of cardiovascular conditions like hypertension and heart disease that tend to affect middle-aged and older adults. Health experts have found that regular resistance training helps participants maintain healthy blood pressure.

Lowers the risk of chronic health conditions

Strength training increases energy levels and improves insulin sensitivity. While exercising alone can’t prevent chronic health conditions like diabetes, it can play a role. Making lifestyle changes is one of the best ways to manage type 2 diabetes. 

When working out, the amount of sugar in the bloodstream goes down. Strength training also strengthens the immune system and can help it fight chronic inflammation.

Strength Exercises You Can Try

Strength training for both women and men depends on your goals and experience with strength training. Before every workout, it’s important to warm up properly and cool down after your exercise. A proper warm-up or cool down may include stretching and deep breathing.

You can start your strength training journey by trying the following five exercises:

1. Goblet squats

Stand with your feet hip-width apart to complete this exercise. Gradually push the hips back and bring the chest and elbows downward, then come up again. You can start by repeating the movement for three sets of 10 before increasing your reps. While doing the exercise, you can use a kettlebell to add weight to your goblet squats or do them without equipment.

2. Glute bridges

Glute bridges activate muscles in the glutes, lower back, and hamstrings. Start by lying down in a comfortable position with the legs bent at the knee. Your legs should be hip-width apart. Slowly push the pelvis upward toward the sky and bring it back down. You can repeat this motion for a set of 10 reps or more.

3. Bulgarian split squats

Bulgarian split squats can help you build muscle strength in your lower body. While standing up straight, bend one leg and place it on an exercise bench or elevated surface. You should stand at least two feet in front of the exercise bench. Bend your knee and lower your body down as far as you can while keeping the shoulders back and chest up. You can complete around 15 reps on each side.

4. Lateral lunges

Lateral lunges help with stability and balance in the lower body. Start by standing with your feet slightly further apart than hip width. Make sure your feet are firmly planted in the ground and gently push your hips back and bend one knee at a time. You can also hold a kettlebell near your chest while doing this exercise for an additional challenge.

5. Planks

Planks are an ideal exercise for increasing abdominal strength. Start by lying flat on your stomach before sitting up on your forearms. Keep your legs straight and come up on your toes while keeping the hips as low as possible. Hold the plank for at least 30 seconds or until you feel like you can’t anymore.

6. Calf raises

If you’re in a hurry, calf raises are a quick and easy exercise to do once a day. Find a stable surface to have for balance. Lift both heels off the floor in slow and controlled movements. You can repeat calf raises around five times or more.

How Can LifeMD Help?

Strength training is one of many ways to lower your risk of common women’s health conditions like osteoporosis and help with weight management. However, it can be difficult to start working out on your own.  LifeMD can help you learn more about healthy habits to help manage common women’s health conditions like menopause as you age.

If weight management is your focus with strength training, the LifeMD Weight Management Program can help you find the right approach.

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