Turning 40 doesn’t mean slowing down—it means levelling up. With the right workout routine, you can feel stronger, leaner, and more energised than ever. Whether you're aiming to sculpt lean muscle, boost your energy, or improve your flexibility, the right exercise routine can make all the difference.

So if you’re ready to ditch the guesswork and discover the best exercises that actually work for women over 40, you’re in the right place. Let’s break it down and get you feeling strong, confident, and totally unstoppable.

How Your Body Changes After 40

While fitness is important at every age and stage of life, after 40 there’s even more reason to keep on enjoying that post-workout buzz. Exercise offers benefits at any age, but there are key changes happening in our bodies that can make crushing a workout feel more fulfilling than ever.

Once we’re over 30 we start to lose muscle mass each year, leading to a loss of strength and endurance. Muscle cells shrink and fat deposits increase around the body as our metabolism begins to slow down and less calorie intake is burned. Hormonal changes can also cause reduced bone strength and connective tissues such as tendons are more susceptible to injury and take longer to repair. 

While it’s easy to get disheartened when high-intensity workouts like HIIT or running no longer deliver the same results that they did in your 20s, remember that your body’s needs and responses change over time. If you’re still following the same exercise plan, it’s time for an upgrade. 

What Type of Workout is Best for Women Over 40?

For women over 40, a balanced exercise routine that combines low impact strength training with cardiovascular workouts and flexibility exercises is ideal. 

As per NHS guidelines, aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, alongside strength training sessions. Focus on functional movements that improve daily activities and consider exercises that help with balance and flexibility.

Best Exercise Workouts for Women Over 40

For women over 40, the most effective exercise routines should prioritise maintaining muscle strength, enhancing flexibility, and supporting bone health, all while boosting cardiovascular fitness. 

Some of the best workouts for women over 40 include:

Strength Training and Resistance 

Strength training is one of the most beneficial forms of exercise for women over 40. Many of the less desirable physical and emotional effects of aging can be mitigated or even reversed through strength training. It's not solely about building muscle in the gym!

Engaging in a regular strength and resistance training class can counteract a decline in bone loss and muscle mass and may even help to increase it. More muscle not only contributes to a 'toned' look but also offers health benefits like a boosted metabolism and better protection against falls as we age.

Not to mention, strength training lowers blood pressure, improves cholesterol, and helps control blood sugar, reducing chronic disease risk.

The best strength training routines for women over 40 include functional movements rather than just gym-based strength. Think: Squats, shoulder presses, rows, step-ups and deadlifts using free weights which can all help to build full body strength. Resistance band training can help improve muscle tone and support better balance and flexibility.

Yoga and Pilates

Yoga and Pilates are excellent forms of exercise for women over 40, offering numerous benefits such as improved flexibility, strength, posture, and even better mood and stress management.

The term "mindfulness" often feels like a buzzword, and for some, it may seem completely out of reach. Taking ten minutes to sit quietly and clear your mind can feel like a luxury, or even a bit dull, for many people. However, holistic classes such as yoga and Pilates sessions provide that opportunity to be present, allowing you to concentrate on your poses and breathing away from the hectic pace of daily life. 

Swimming or Aqua Aerobics

Adding low-impact cardio exercises such as swimming or aqua aerobics to your fitness routine is gentle on the joints while increasing endurance.

This low-impact activity can enhance cardiovascular health, boost flexibility, and even lower the risk of certain illnesses. It's important to remember that it's never too late to learn how to swim, with swimming lessons available for adults looking to start or refine their swimming abilities.

Walking

As your estrogen levels change during perimenopause and menopause, you may notice shifts in how your body stores fat, particularly around your midsection. Walking can help tackle this issue by engaging large muscle groups that burn a good number of calories while being easy on your joints.

Research indicates that walking for 50-70 minutes three times a week can lead to a reduction in body fat by about 1.5% and can help trim your waistline by more than an inch. Additionally, walking can enhance your metabolism throughout the day, not just while you're exercising.

The great thing about walking is that it’s something you can do every day, anywhere. Unlike more intense workout routines that can lead to burnout or injuries, walking can easily become a sustainable, lifelong habit. It doesn’t require any special gear other than a good pair of shoes and allows for flexibility in terms of when, where, and how intensely you walk.

Functional Training

Functional training not only helps with weight loss, muscle toning and strength, but is designed to make every day movements that bit easier. The types of equipment you might find with functional training include kettlebells, battle ropes, squat racks and atlas stones.

For the ultimate workout, you might even try a functional training rig which combines multiple training stations into one versatile setup—perfect for circuits, group classes, or intense solo sessions. These rigs often include pull-up bars, resistance band anchors, dip stations, and more, allowing you to target strength, stability, endurance, and coordination all in one dynamic space.

Get Started Today

Now that you have a few exercises in mind to get started, you’re well on your way to building a stronger, healthier you. Strength training is one of the most effective ways for women over 40 to boost energy, support bone health, and maintain muscle tone — and it’s never too late to begin!

There’s no better time to take control of your fitness and discover how empowering a well-designed strength routine can be. Whether you’re working with weights, resistance bands, or bodyweight exercises, every session helps improve your strength, confidence, and overall wellbeing. Sign up for a Village Gym membership and discover our tailored workouts and state-of-the-art gym facilities.