The Midweek Sun

Strength training exercises for women above 40


The notion of lifting weights and engaging in intensive workouts might evoke feelings of nervousnes­s and as people cross the threshold of 40s, a phase often associated with shifts in metabolism and muscle mass, the prospect of building strength can be accompanie­d by concerns about injury, effectiven­ess, and even social perception­s.

However, age does not define you and definitely should not answer whether you can do strength training or not. Hence, here are some strength training workouts for women over 40. Bent-Over Rows

• Hold dumbbells in each hand, hinge at your hips, and lean forward slightly.

• Pull the weights towards your hips while squeezing your shoulder blades.

• Lower the weights back down.

Dumbbell Chest Press

• Lie on your back with a dumbbell in each hand.

• Press the weights up while keeping your wrists aligned with your shoulders.

• Lower the weights back down.


• Hold a barbell or dumbbells in front of your thighs.

• Hinge at your hips, keeping your back straight.

• Lower the weight towards the ground.

• Engage your glutes and hamstrings to return to a standing position.

Glute Bridges

• Lie on your back with your knees bent and feet flat on the ground.

• Lift your hips off the ground, squeezing your glutes at the top.

• Lower your hips back down.

Tricep dips

• Sit on a bench or chair and place your hands on the edge, fingers facing forward.

• Slide your hips off the bench and bend your elbows to lower your body. Push through your palms to return to the starting position. •

Weighted squats

• While squats seem fairly easy to do, incorporat­ing a dumbbell according to your abilities can help enhance your workout.

• Stand with feet hip-width apart.

• Lower your hips back and down as if sitting in a chair.

• Keep your knees aligned with your toes.

• Push through your heels to return to the starting position.


• Use a bench or step and step one foot onto it.

• Push through your heel to lift your body onto the step.

• Step back down and alternate legs.

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