Exercise Priorities for Women Over 40
For women entering their 40s, maintaining optimal health and longevity becomes not just a personal priority but a necessity for navigating the demands of a busy life. With careers at their peak, family obligations often expanding, and stress at an all-time high, finding time for exercise can feel overwhelming. Yet, this decade represents a critical turning point for health, where strategic fitness choices can yield profound benefits for both immediate vitality and long-term well-being.
Physiological changes like reduced muscle mass, declining bone density, and fluctuating hormone levels make it essential to approach fitness with intention. By focusing on cardiovascular health, strength training, bone health, mobility, flexibility, and pelvic floor stability, women over 40 can protect against age-related declines and improve overall functionality. These workouts not only enhance physical health but also boost mental clarity, emotional resilience, and energy—enabling women to meet the challenges of their personal and professional lives with confidence and strength.
By tailoring your exercise routine to these priorities, you can maximize the benefits of your efforts and set the stage for sustainable health. A well-rounded approach, even with time constraints, allows you to build strength, enhance flexibility, and cultivate endurance while reducing the risk of common issues like osteoporosis, joint pain, and pelvic floor dysfunction.
Key Exercise Types to Prioritize
Cardiovascular Health
Why It’s Important: Cardiovascular exercise strengthens the heart, improves circulation, and reduces the risk of heart disease, which becomes more prevalent with age. For women, regular cardio can also help manage weight and reduce the risk of chronic conditions like diabetes. The American Heart Association recommends that women engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week.
Suggested Activities: Brisk walking, jogging, swimming, cycling, or group fitness classes.
Frequency: Aim for 3-5 sessions per week, varying the intensity to keep the workouts engaging and effective.
Strength Training
Why It’s Important: As women age, maintaining muscle mass becomes crucial for metabolism, bone health, and functional independence. Strength training helps counteract the natural decline in muscle mass and bone density that accelerates after menopause. Studies indicate that women can lose up to 5% of their muscle mass per decade after age 30 if they don't engage in regular strength training.
Suggested Activities: Weight lifting, resistance band exercises, bodyweight exercises (e.g., squats, lunges, push-ups).
Frequency: The CDC recommends that women strength train at least 2-3 times per week, focusing on all major muscle groups.
Bone Health
Why It’s Important: Women are at a higher risk of osteoporosis as they age, particularly after menopause. Weight-bearing exercises and resistance training can help maintain and improve bone density, reducing the risk of fractures. Research shows that regular weight-bearing exercise can improve bone density by up to 1-2% per year.
Suggested Activities: Weight-bearing exercises like walking, hiking, dancing, and resistance training.
Frequency: Incorporate bone-strengthening activities at least 3-4 times per week.
Mobility and Flexibility
Why It’s Important: Maintaining flexibility and mobility is key to preventing injuries, supporting joint health, and ensuring long-term physical independence. Stretching also helps alleviate stress and improve posture, which is particularly important for women who spend a lot of time sitting or standing. Regular stretching can reduce the risk of injury and improve flexibility by up to 20%.
Suggested Activities: Yoga, Pilates, dynamic stretching, and foam rolling.
Frequency: Engage in mobility and flexibility exercises at least 3-4 times per week, focusing on areas like the hips, hamstrings, and shoulders.
Pelvic Floor Health
Why It’s Important: Pelvic floor exercises are crucial for women, especially as they age, to maintain bladder control, prevent pelvic organ prolapse, and support overall core stability. Strengthening the pelvic floor can improve quality of life and reduce the risk of incontinence, which affects up to 50% of women over 40.
Suggested Activities: Kegel exercises, Pilates, and exercises that focus on core stability.
Frequency: Include pelvic floor exercises daily or several times a week, especially during strength training sessions.
Sample Week of Realistic Workouts
Here’s a sample week that balances these priorities while fitting into a busy schedule:
Monday
Cardio Workout:
30 minutes of brisk walking, running, or cycling
Mobility:
Opt for dynamic stretching or a quick yoga flow
10 minutes of dynamic stretching focused on the lower body
10 - 30+ minutes yoga flow
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Tuesday
Strength Workout:
30-minute upper-body strength training
Key areas: chest, shoulders, back, biceps, and triceps
Push-ups, pull-ups, and bench presses are all upper body compound exercises and time effective
Core:
10 minutes of core exercises
i.e. 3 rounds, 3 exercises (45 seconds work 15 seconds rest):
v-ups, bicycle crunches, leg lifts
finish with 1 minute plank hold
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Wednesday
Strength + Cardio Workout:
20-minute HIIT session (total body)
Mobility:
Opt for dynamic stretching or a quick yoga flow
10 minutes of dynamic stretching focused on the lower body
10 - 30+ minutes yoga flow
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Thursday
Strength Workout:
30-minute strength training (focus on lower body)
Key areas: glutes, quads, hamstrings
Squats, deadlifts, and lunges are all lower body key movements
Core:
10 minutes of core stability exercises
i.e. 3 rounds, 3 exercises (45 seconds work 15 seconds rest):
commandos, sit-ups, supine toe reaches
finish with 1 minute plank hold
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Friday
Cardio Workout:
30 minutes of swimming or light jogging
Mobility:
Opt for dynamic stretching or a quick yoga flow
10 minutes of dynamic stretching focused on the lower body
10 - 30+ minutes yoga flow
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Saturday
Strength Workout:
30-minute full-body strength training
Upper body: overhead press, wide arm push-ups, rowing, pull-ups, chest flies
Lower body: squats, deadlifts, lunges
Upper Lower combo exercises: thrusters, snatches, sumo squat + high pull, clean + press
Core:
10 minutes of core stability exercises
i.e. 3 rounds, 3 exercises (45 seconds work 15 seconds rest):
plank shoulder taps, reverse crunches, heel taps
finish with 1 minute forearm plank saw
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Sunday
Active Recovery:
Light activity like walking, stretching, or a relaxing yoga session
Pelvic floor:
2-3x day perform a set of Kegel exercises
10-15 repetitions in each set
These can be done sitting (at your desk, in your car, on the couch) or laying down (in bed, on the couch)
Final Thoughts
Women over 40 have the opportunity to redefine aging by embracing a fitness routine that aligns with their unique health needs and lifestyle demands. Prioritizing cardiovascular health, strength training, bone density, mobility, and pelvic floor exercises creates a foundation for sustained energy, resilience, and vitality. This proactive approach not only combats the natural effects of aging but also supports the physical and mental stamina required to navigate the complexities of a busy life.
Consistency and a strategic focus on time-efficient workouts are the keys to success. Whether it’s brisk walking, weightlifting, yoga, or Pilates, small, consistent efforts compound into meaningful results over time. These exercises go beyond physical benefits—they enhance mental clarity, emotional stability, and self-confidence, empowering women to excel in both personal and professional arenas.
The journey to long-term health doesn’t demand perfection but rather a commitment to progress. By integrating these exercise priorities into your weekly routine, you can safeguard your future health, improve your quality of life, and continue showing up at your best for the people and responsibilities that matter most. It’s never too late to invest in yourself, and the rewards of doing so will resonate for decades to come.
Article References
The sources cited in the article:
American Heart Association (AHA). “Recommendations for Physical Activity in Adults.” AHA - Physical Activity Guidelines
NPR. “Women Who Do Strength Training Live Longer.How Much Is Enough?” NPR - Women Who Strength Train Live Longer
Bone Health and Osteoporosis Foundation (BHOF). “Osteoporosis Exercise for Strong Bones.” BHOF - Exercise Strong Bones
New York Times. “ Fitness After 40: How You Should Workout Once You Hit 40.” NYT - Fitness After 40
American College of Sports Medicine. “Physical Activity Guidelines.” ACSM - Physical Activity Guidelines
Harvard Medical School. “Step by Step Guide to Performing Kegel Exercises.” Harvard Health - Kegel Exercises
National Institute on Aging (NIA). “Four Types of Exercise Can Improve Your Health and Physical Ability.” NIA - Types of Exercise
Centers for Disease Control and Prevention (CDC). “Adult Physical Activity Basics.” CDC - Adult Physical Activity Basics
