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As we age, our bodies change and various challenges arise that can affect our health and well‑being. For women over 40, this is often associated with a decline in hormones, a slowing metabolism, and changes in bone density. However, instead of avoiding these changes, we can face them proactively. How? By emphasizing the right type of exercise that supports health, strength, endurance, and mental well‑being. Here are 5 exercises that women over 40 should incorporate into their weekly training plan to stay fit, healthy, and vital.
1. Leg raises – ideal for strengthening the abdominal muscles
Leg raises are an effective exercise for activating the abdominal muscles and strengthening the core. This simple movement helps improve stability and tighten the abdomen, which is important for maintaining proper posture.
Procedure:
- Lie on your back, keep your legs together and straight.
- Slowly lift your legs, keeping them straight.
- Lower your legs slowly back toward the floor until they are 10 cm above the floor.
- Hold this position for 5 to 15 seconds and repeat the exercise.
This exercise improves not only muscle strength but also flexibility. Great for women who want to strengthen their core and improve overall stability.
2. Squats – an exercise to tone the legs and back muscles
Squats are one of the most effective exercises that tone the glutes, thighs, hamstrings, and even the lower back. This is very important because muscles can weaken with age and posture problems may occur.
Procedure:
- Stand with your feet slightly wider than shoulder-width and your knees pointing in line with your toes.
- Keep your shoulders back, chest and back straight.
- Slowly bend your knees and lower your hips toward the floor as if you were going to sit on a chair.
- Keep your back straight and go down until your hips are level with your knees.
- Then return to the starting position.
Squats help not only to strengthen the lower limb muscles but also improve stability and balance, which is crucial in later life for preventing falls.
3. Lunges – for strong legs and a toned butt
Lunges are an excellent exercise for toning the legs and glutes. Regular practice of this exercise helps increase knee stability and strengthens the muscles of the lower limbs.
Procedure:
- Stand upright, keep your back straight and shoulders pulled back.
- Step forward with one leg and slowly lower your hips until the front knee is at a right angle.
- The front knee should be directly above the ankle; the back knee should not touch the ground.
- After a moment, return to the starting position and repeat on the other leg.
Lunges strengthen not only the legs but also improve coordination and stability, which is key to preventing injuries, especially for women after the age of 40.
4. Plank – a static exercise to strengthen the core
The plank is one of the best exercises for strengthening the core. This exercise not only strengthens the abdominal muscles but also stabilizes the spine and improves overall strength.
Procedure:
- Lie on the floor, support yourself on your forearms and toes.
- Keep your body in a straight line from head to heels.
- Try to hold this position for at least 20 seconds and gradually increase the time as you get stronger.
The plank is a great exercise that helps strengthen not only the abs but also the lower back and shoulders. Gradually increase the duration of the hold and you will feel stronger and more stable.
5. Burpees – a full‑body exercise to improve fitness and coordination
A burpee is an intensive exercise that engages the whole body and is great for improving cardiovascular fitness and toning muscles. This exercise combines a squat, plank, and jump, making it a challenge for the entire body.
Procedure:
- Start standing with your feet shoulder‑width apart.
- Bend your knees and place your hands on the floor.
- Jump your feet back until you reach the plank position.
- Jump back and leap up with your hands overhead.
- Repeat this movement in a smooth rhythm.
Burpees improve not only strength but also endurance and coordination. Although it is a more demanding exercise, you can start slowly and gradually add repetitions.
Why is strength training important for women over 40?
With increasing age, women experience a decline in estrogen levels, which affects bone health. Strength training is one of the best ways to strengthen bones, increase muscle mass, and improve metabolism. Regular strength training can help reduce the risk of osteoporosis, type 2 diabetes, and heart disease. It can also improve mental well‑being, boost self‑confidence, and provide energy for everyday life.
Incorporating these 5 exercises into your training plan will help you stay healthy, strong, and energetic even at an older age. Remember that correct execution of exercises is key to minimizing the risk of injury.
