The 7 Essential Strength Exercises for Women in Their 40s and 50s
Most of us women in our 40s and 50s grew up in the “skinny culture” — when being smaller was seen as better. We dieted, skipped meals, over-trained, and tried every fad going: SlimFast shakes, Atkins, cabbage soup, ThighMasters, Slendertone belts, and celebrity DVDs promising a quick fix.
But here we are, older and wiser — ready to rewrite the rules. This is our Strong Era.
Strength training is the most powerful tool women in midlife have to reshape our bodies, protect our bones, balance hormones, and boost metabolism. It’s not about chasing the scales anymore — it’s about building the strength to carry us through every year ahead feeling good.
Why Strength Training Matters for Women in Their 40s and 50s
From our 30s onwards, we naturally lose muscle and bone density each year.
Just 1–2 strength sessions per week can slow — even reverse — that decline.
Strong muscles = stronger metabolism, better posture, fewer injuries, and more energy.
For women in midlife, training smarter (not harder) beats endless hours of cardio or HIIT.
Strength Training Myths (Busted)
“Lifting makes women bulky.”
❌ Fiction. For women in their 40s and 50s, lifting builds lean, functional strength — not size.
“Pilates is enough.”
✅ Half true. Pilates builds core, mobility, posture — but for women in midlife to maintain muscle, heavier resistance is needed too.
“Strength training is too hard.”
❌ Fiction. Women in their 40s and 50s can start with bodyweight or bands and progress gradually.
“It’s too late to start.”
❌ Fiction. Your body responds at any age — it’s never too late to get stronger.
The 7 Essential Strength Exercises to master for Women in Midlife
Squat – Builds strength in legs & glutes, supports daily moves like standing and climbing stairs.
Romanian Deadlift (Hip Hinge) – Strengthens hamstrings, glutes, posture, and lower back protection.
Push-Up – Builds upper-body and core strength.
Reverse Lunge – Improves balance, hip stability, and leg strength.
Chest Press – Boosts pushing strength and posture.
Bent-Over Row – Strengthens back, arms, and balances pushing work.
Deadbug – Core stability, coordination, and spinal protection.
Follow Along With the Video
Here’s a short video I filmed and shared at the Feel Strong Retreat — follow along and do the exercise for 45 seconds, with 15 seconds rest, cycling through all 7 moves.
Ready to Start Your Strength Journey?
Strength training in your 40s and 50s isn’t about perfection — it’s about resilience, confidence, and energy for the years ahead. Whether you’re starting for the first time or levelling up, these 7 exercises are the best place to begin. 💪 If you’re a woman in your 40s or 50s and you’re ready to feel stronger, fitter, and more energised — I’ve got two ways to help you take the next step:
👉 Join the Feel Good 8-Week Program
A guided program designed for women in midlife. It’s flexible, easy to follow, and gives you the exact workouts and structure you need to build strength safely — at home or in the gym.
👉 Personal Training (Online or In-Person)
Want tailored support? I offer 1:1 and small-group PT, customised to your lifestyle, fitness level, and goals. Whether you’re just starting out or levelling up, I’ll help you train smarter, stay accountable, and actually enjoy the process.