Strength Training for Women Over 40

Benefits | Get Started | Exercises | Make Progress | Common Concerns | Workout | Supplements

Looking to get fit in your 40s? Strength training is one of the most beneficial forms of training for people of all ages, but as you get older it becomes even more important -- especially for women.  

PureGym Manchester Exchange Quay based Personal Trainer Sarah Wilkinson shares everything you need to know on how to strength train as a woman over 40, from getting started to the benefits.

As we age, our bodies naturally begin to change. But many of the less-welcome physical and emotional aspects of getting older can be slowed down or even stopped by strength training. It's not just about being strong in the gym!

"Everyone loses muscle mass and bone density with age, but the impact can be more significant for women," Sarah says. "Strength training doesn't just make you more toned -- it strengthens your bones, improves your posture, and helps make everyday activities easier."

Some of the benefits of low impact strength training for women over 40 include:

• Preserves muscle mass: Women typically lose 3-8% of muscle mass per decade after 30, and even more after menopause. Regular strength training not only counteracts this loss but can even help to increase muscle mass. More muscle mass is key in creating a 'toned' appearance, but has health benefits too including a higher metabolism and increased protection against falls as we age.

• More strength: Strength is one of those use it or lose it situations and can significantly decline as we get older. Strength training helps you to stay independent and in shape as you get older and makes day to day activities like carrying the shopping or moving furniture much easier.

• Improves bone density: The risk of osteoporosis drastically increases in women after menopause due to declining oestrogen levels. Strength training is one of the best ways to prevent against bone loss, and even improve bone density. Learn more about exercise and osteoporosis here.

• Supports heart health: Weight training has been shown to reduce blood pressure, improve cholesterol profiles, and regulate blood sugar levels, protecting against chronic diseases that are more common as we age.

• Enhances sleep quality: Sleep quality can worsen as we age, especially during and after the menopause. Regular strength training is linked to improved sleep duration and quality, which can help with everything from mood to weight management.

If you're new to the gym or using weights, beginning a weight training journey after 40 might feel daunting. Working with a Personal Trainer or attending a weight based fitness class can be a great way to ease in and learn some new exercises. We have some more advice on dealing with gym nerves here.

If you're ready to start strength training on your own, here are Sarah's top tips for beginner weight training women over 40:

The most effective strength training over 40 female routines will focus on functional movements, not just gym strength, as this will help to improve your quality of life outside of the gym. These multi joint compound exercises are also the most effective way to build full body strength.

Sarah recommends getting started with these basics:

• Squats. There are many types of squat, all of which build the lower body muscles and movement patterns that mimic getting out of a chair or off the sofa with ease.

• Shoulder press. Shoulder press exercises help you maintain strength for lifting and pushing things overhead.

• Step-ups. Weighted or unweighted step ups help with unilateral (single legged) movements like stairs, or getting up off the floor.

• Deadlifts. Deadlifts are a fundamental exercise that helps build the strength to picking things up safely with less risk of back injury.

• Rows. Rows strengthen the muscles that improve our posture and reduce neck and back pain.

If you want to see continuous improvement when weight training over 40, you need to make your workouts increasingly more challenging as you build strength. This is known as progressive overload and is key to making long term gains.

The most common way to do this is to make the weights more heavy, but there are are a lot of factors you can adjust to keep making progress and find new ways to enjoy strength training. Remember to track your progress so you can look back at how far you've come.

• Load: Increasing the weight is a simple way to keep the progress coming. When an exercise gets too easy, increase the weight by 5-10%.
• Volume: Adjusting the reps and sets is another easy way to increase the challenge, for example adding an extra rep on to the end of your set. You can also try alternating between higher rep ranges (12-15) for endurance and lower rep ranges (6-8) for strength.
• Time under tension: Changing the tempo of your lifts can kickstart progress without needing more weight. Try slowing down the eccentric (lowering) phase of the exercise, adding pulses, or pausing in your end range.
• Exercise variations: Every strength exercise can be done with different equipment, or a different variation ranging from bodyweight to free weights. For example, you could start with body weight squats, then dumbbell squats, then barbell squats, as you get stronger.

Many women over 40 hesitate to do any strength training due to stubborn misconceptions. Let’s bust those myths so you can start reaping the health benefits of this style of training:

Building bulky muscle mass is hard work, and requires consistency, patience, intense training, and the right nutrition. For women, it is even more challenging due to hormones. Over 40 female weight training typically leads to a toned physique with reduced bodyfat, rather than a big muscular frame.

Research shows that adults can build muscle and strength at any age, and that regular resistance training is effective at all ages. The older we get, the more important it is to increase our strength and muscle mass to protect against age related declines. And the challenge of learning new skills and techniques will be great for your cognitive health too.

Strength training is actually one of the best things you can do to prevent joint pain, as it strengths the supporting muscles around the joints. While you may want to avoid high impact exercises, strength training for women over 40 can alleviate and prevent joint pain.

Strength training doesn’t have to be time consuming – just two to three 30 minute sessions per week is enough to get results.

Ready to start building strength? Give this workout a try!

Warm up

• 2 minutes on rowing machine or cross trainer

• 1 minute hamstring stretches

• 1 minute hip openers

Workout

Do 3 sets of 6-10 reps for each exercise, with 60-90 seconds rest between each set.

1. Glute bridges: Control the movement up, squeeze the glutes at the top.

2. Goblet squats: - pause at the bottom, and don't rush through the movement.

3. Dumbbell deadlifts: - focus on mastering technique before progressing to heavier weights.

4. Chest supported rows: - keep your chest pressed against the pad of the bench throughout.

5. Dumbbell shoulder press: - brace the core to support the movement of the upper body.

Core work:

• Deadbug isometric hold for 30 seconds

• Heel taps for 30 seconds

Cool down

• 30 seconds static stretching: hamstrings, quads, glutes, chest, shoulders

Good nutrition should be the foundation of any training, but certain supplements can be useful. Here are some of the best weight training supplements for women over 40 - remember to consult a medical professional before starting any supplements:

• Protein powder: This is a convenient way to meet increased protein needs for muscle recovery.

• Vitamin D and calcium: These vitamins and minerals work together to support bone health.

• Omega-3 fatty acids: May help reduce exercise inflammation and support joint health.

• Magnesium: Supports muscle function, energy production, recovery, and better sleep.

• Creatine monohydrate: Creatine has been shown to help with strength and performance.

Weight training for women over 40 is an empowering way to invest in your health, independence, and quality of life now and long into the future. Book a session with one of our Personal Trainers who will get you started with a safe and enjoyable routine. Find your nearest PureGym here.