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HomeFITNESSThese 9 Strength Training Exercises Women Over 40 Must Do!

These 9 Strength Training Exercises Women Over 40 Must Do!


Strength training is a type of physical activity that involves using resistance to increase muscle building bone density and metabolism.

It can help women over 40 prevent the effects of aging such as muscle wasting, osteoporosis and weight gain. It can also improve posture balance mobility and self-confidence.

Exercise For Women Over 40

1- Dumbbell swing

                                 Dumbbell swing

It is a dynamic exercise that engages multiple muscle groups at once such as the hips glutes core shoulders and back. It can help burn calories develop strength and increase power.

2- Goblet squat

                                                Goblet squat

This is a variation of the squat that involves holding a dumbbell close to the chest. It can strengthen the muscles of the lower body such as the quads hamstrings glutes and calves. It can also engage the core and improve posture.

3- Dumbbell Renegade Row

Dumbbell Renegade Row
                               Dumbbell Renegade Row

It’s a combination of a plank and a row that targets the muscles of the upper body
such as the back shoulders and arms. It can also challenge core stability and balance.

4- Glute Bridge

Glute Bridge
                                         Glute Bridge

This is an isolation exercise that activates the glutes and hamstrings. It can help lift and shape the buttocks support the lower back and increase hip mobility.

5- Lunges


This is a basic exercise that involves stepping forward with one leg and lowering the body into a lunge position. It can work the entire lower body especially the quads and glutes. It can also improve balance and coordination.

6- Plank


This is a core exercise that involves keeping the body straight on the elbows and toes. It can strengthen the abdominal muscles, lower back muscles and pelvic floor muscles. It can also improve posture and prevent back pain.

7- Pushup



This is a classic exercise that involves lowering and raising the body using the arms. It can work the muscles of the chest shoulders triceps and core. It can also improve upper body strength and endurance.

8- Tricep Dip

Tricep Dip
                                   Tricep Dip

It is an exercise that involves bending and straightening the arms while supporting the body on a bench or chair. It can target the triceps which are often neglected by women. It can also tone the arms and prevent loose skin.

9- Weight squat

Weight squat
                            Weight squat

This is an advanced version of the squat that involves holding a barbell or dumbbell over the shoulders or in front of the chest. This can increase the resistance and intensity of the squat, which can lead to greater muscle growth and calorie burn.


These are some strength training exercises that women over 40 can benefit from. However, before starting any exercise program it is advisable to consult a doctor or fitness expert to assess your health status and fitness level. You should warm up properly before each session.



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