After 40, strength training becomes more important than ever before. Not only do we naturally begin to lose muscle and bone mass in our late 30s (just like men do), but we also lose the protective benefits of oestrogen in perimenopause, which can exacerbate this.
If you've never been interested in going to the gym or getting into the routine of doing a dumbbell workout at home, the idea of working out with weights can feel daunting. The good news is that a couple of simple exercises are all you need in your back pocket to reap the benefits of strength training.
"The exercises in this circuit work the full body and combine two key things for women working out at age 40 and over - functional and compound movements," says Caroline Idiens, an expert PT and women's fitness specialist who shares workouts online at Caroline's Circuits, and with her two million Instagram followers.
"Functional mimics the movement we perform in everyday life, whilst compound engages multiple muscle groups to perform the exercise. When combined, these resistance exercises will improve posture, balance and stability, and build lean muscle, improving strength and boosting your metabolic rate."
In this video, Caroline reveals the exercises she recommends to women over 40 to maintain muscle, get stronger, and stay mobile through life. While it's best to use body weight to begin with, she suggests adding "weights as you progress".
Exercises for women over 40
1. Squats
"Squats are a brilliant compound functional move building lower body strength and engaging the core," says Caroline, whose book Fit at 50: Your Guide to a Stronger, Fitter, and Happier (Mid) Life in Just 6 Weeks by DK Red was released last year.
"You can do bodyweight squats or use weights or resistance bands. This exercise works quadriceps, glutes, hamstrings, [and] core," she says.
Here's how to do a squat:
- Stand with your feet shoulder-width apart.
- As if you're sitting on a chair behind you, push your knees towards the end of your toes and sit down.
- Come down to about 90 degrees if you can.
- Push through your feet to return to standing.
- Complete at least eight repetitions on each leg.
2. Lunges
Lunges are a single-leg movement, so they're excellent for helping to maintain your balance and boost agility. It's also a useful exercise for walkers, runners, those who enjoy doing weighted Pilates workouts, and anyone else who does an activity requiring power from a single leg at a time.
"[It's a] functional move - you can do forward, reverse & lateral lunges. This exercise works the glutes, hamstrings, [and] quads. Again, add weights as needed," says Idiens.
How to do a lunge:
- From a standing position where your feet are shoulder-width apart, step forward with one leg.
- Slowly drop the back leg down to the floor, mirroring the movement with the front, until your front leg comes down to a couple of inches off the floor.
- Push through your front foot and return to standing.
- Switch sides after doing at least eight repetitions on each leg.
3. Push-ups
"Push-ups are a brilliant bodyweight exercise that builds upper body strength and engages the core. Modify as needed (e.g. incline push-ups against the wall or a chair)," she says. "This exercise works your chest, shoulders, triceps, and core."
If you are doing push-ups against a chair, make sure it's stable by resting it against a counter or wall before you start.
How to do a push-up:
- Come down into a plank position on your yoga mat, resting on your hands.
- Beginners may want to start with their knees on the floor as well.
- Make sure your shoulders are stacked over your elbows.
- Bend your elbows and bring your chest towards the floor. Stop when your face is a couple of inches off the floor.
- Push through your hands to return to the starting position.
You can't go wrong with a set of dumbbells. These will be perfectly suited to all of Caroline's exercises and are designed in a useful hexagonal shape to stop them rolling away from you when you put them down.
Caroline uses Unbound dumbbells in many of her workout videos. These are unique, however, as they are made specifically for women's grip. The rubber-coated handle protects your hands.
Short on money and/or space? A pick of the best resistance bands is an excellent way to build strength without investing your storage or cash. For as little as £20, you can get a full set of bands like these, which, when stretched, offer 56kg of weight and come with handles for rowing and curling exercises.
4. Rows
"Rows strengthen your back [and] improve your posture," she says. "Great functional move. They work the back muscles as well as engaging the arms, shoulders & core for stability."
Much like Caroline's other exercises, you can do rows using resistance bands, dumbbells, kettlebells, or a barbell at the gym, whatever suits you.
How to do a row:
- You'll need a weight for this one, so grab your kettlebells, barbell (if you're at the gym), resistance bands, or dumbbells.
- Hinge forward so your back is straight and you are supported by your glutes.
- Bring your arms down in front of you, holding your weights securely, and bring your shoulder blades back and down to stabilise your body.
- Row both arms towards your body, bringing the weights towards your hips.
5. Plank
This is one of the best core exercises to do at home. "Planks [are] a great exercise for building upper body & core strength," says Caroline. "They work your deep core muscles."
Deep core muscles are those deeper in the abdomen and lower back that help support the pelvis and spine - including the pelvic floor, diaphragm, multifidus (muscles that run along either side of the spine), and transverse abdominis (a deep core muscle that helps stabilise the spine).
How to do a plank:
- Position yourself on your hands and knees on your yoga mat.
- Lift your knees off the floor and bring your legs out behind you until they are straight.
- Brace your core by tightening the muscles in your stomach. Imagine you're preparing to cough - or follow our guide to the pelvic tilt, which will also help.
- Hold the position for as long as you can - at least 30 seconds.
How many reps and sets?
While Caroline doesn't specify exactly how many sets and repetitions of these exercises you should do, the consensus when trying to gain muscle and strength is three sets of eight to 12 repetitions, with the plank counted in seconds and minutes.
- Squats: 3 sets, 8 - 12 repetitions
- Lunges: 3 sets, 8 - 12 repetitions on each leg then switch over
- Push-ups: 3 sets, 8 - 12 repetitions
- Rows: 3 sets, 8 - 12 repetitions
- Plank: 30 seconds to a minute
Naturally, if you're new to strength training, you may find it difficult to do eight repetitions or three sets of every exercise. Take it at your own pace and build up to this by staying consistent with workouts two to three times a week.
