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Strength Training For Women Over 40

Part 1 – Introduction

Hey there! Welcome to the first part of our series on strength training for women over 40. Our goal is to ensure that you feel empowered, energized, and fully equipped to tackle any challenge that comes your way.

So, let’s kick things off by talking about some exercises that are absolute game-changers, especially when you’re in your fabulous forties. My personal go-to’s? Lunges and a combo of deadlifts and clean and press—seriously, they’re like my girl power movements, and I’ve got Les Mills on Demand to thank for helping me perfect them. Not only do these moves build strength, but they also do wonders for keeping your bones strong and resilient.

Elevate Your Workout: Essential Strength Training Exercises


Lunges are like the superheroes of Leg Day. They work your quads, hamstrings, and glutes, giving you legs that can confidently take you anywhere. They help firm up those muscle groups while boosting your balance and stability, which is super important as we get older and want to keep moving easily.


Now, let’s talk about deadlifts; they help you nail down your hip hinge mechanics and lifting technique, which boosts your overall strength and resilience and makes everyday movements feel like a breeze. Plus, they’re great for avoiding injuries, so you can keep crushing it without worry! They target your back, hamstrings, and glutes, making you feel like a powerhouse every time you lift.

But hey, we’re just getting started! In the next two posts, we’ll dive into even more exercises that will help you feel like unstoppable:

Bench Presses:

These bad boys or girls work your chest and triceps, giving you upper body strength that’s as impressive as functional.


Say hello to your back muscles! Rows are perfect for strengthening your back and biceps, helping you stand tall and confident. Rows are essential for beefing up those back muscles, hitting areas like the latissimus dorsi, rhomboids, and traps, and giving those biceps a good workout. Not only do they help with posture and upper body strength, but they also keep everything excellent and stable, lowering the chances of pesky back pain. This has been helpful to me with my lumbar spine issue. I may have mentioned that I have Degenerative Disc Disease, both in my lumbar and cervical spine. Learn more about the disease by clicking here


Ready to feel like a ninja? Pull-ups target your back, shoulders, and arms, making you feel like you can conquer anything. I’m going to be honest; it’s not one of my favorites, but it’s effective.

Bicep Curls:

Who doesn’t love a good bicep curl? These are perfect for sculpting your arms and giving you extra confidence. To be honest, this is another move that makes me feel like a badass.

Tricep Curls:

Tricep curls are all about toning those arms and helping you wave goodbye to wobbliness.

Lat Pull Downs:

Are you working on your lats? They’ll help you build strength in your back and arms –more to come.

Tricep Kickbacks:

Say goodbye to flabby arms with tricep kickbacks. These target the back of your arms, giving you that toned look you’ve been after.

Chest Fly:

Perfect for working your chest and shoulders, chest flies are a great addition to any workout routine.

Planks (including different variations):

Get ready to feel the burn! Planks work your entire core, helping you build strength and stability from the inside out. I love planks, but I’m still working on my form. I mastered it and stopped working out for years; now, I’m trying to master it as well.

Clean and Press for Back:

Last but not certainly not least, we’ve got clean and press for your back. This full-body move is perfect for building strength and power. The clean and press is like the ultimate multitasking move in the gym. It gets your back, shoulders, and arms fired up immediately. Plus, with its lifting and pressing overhead combo, it’s like giving your entire body a power boost. So, not only does it make you stronger from head to toe, but it also amps up your functional ability and athletic performance. It’s the superhero of exercise! I feel like a badass when it’s time to work my back.

Stay Tuned for More: Unlocking Strength and Vitality at Any Age

We’ll detail these exercises in the next three posts so you can get the most out of your workouts. Whether you’re a fitness pro, just starting, or getting back into the swing of this (like me), these exercises will help you feel your best and embrace your strength at any age. So, watch for the following posts as we continue our journey to feeling fabulous in our forties and beyond!

Embrace this journey to feeling fabulous in your forties and beyond!


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