7 Exercises For Women in Their 40s That They Should do Every Week

From workout routines for women in their 40s and how to get fit in your 40s to the best fitness exercises to help you reach your goals, here’s how to start getting fit after 40:


If you are wondering how to start getting in shape after 40, one of the best exercise routines you can do is yoga. That’s because it’s a low-impact workout that’s easy for someone not used to intense physical activity, and it’s a great way to keep fit, strengthen your core, and stretch your muscles by increasing flexibility and releasing tension.

Resistance training

Resistance training is a form of exercise that works to help you gain functional strength while burning as many calories as you need. It is a perfect physical activity from the age of 30 and it is even a good way to tone up after 40.

A typical workout routine for women over 40 might include the following:

  • squats
  • bench press
  • Leaning Row
  • leg press
  • shoulder press
  • lunges


Cropped shot of two senior women walking together in morning

Since walking is something that anyone can easily do, it is a perfect aerobic exercise for women in their 40s to do. It can help burn calories, tone the body, improve mood, and help you get fit in your 40s.


Planks are not only a great exercise to help you stay fit in your 40s, but they can also help reduce and prevent back pain. For best results, you can work up to being able to hold a plank for 90 seconds 3 times a week.

Strength training

It is very common for women over the age of 40 to experience joint pain and develop arthritis. This is why many people opt for a weight training program for those over 40 using dumbbells. Simple strength training includes deadlifts or overhead presses using 1-3kg dumbbells twice a week to get fit after 40 and avoid chronic joint pain.

Jump rope

A good way to sneak in a form of cardio and get your heart rate up is by using a simple form of cardio like jumping rope. It is one of the perfect exercises for women in their 40s as it can be easily done anywhere and can help burn calories.

Elliptical machine

If you go to the gym and are looking for an easy workout routine to help you stay fit in your 40s, the elliptical machine is about to be your best friend. This low-impact cardio exercise is a great way for women over 40 to maintain a healthy heart.