Strength training isn't just for those seeking large muscles. In fact, it's one of the most important tools for women over 40 because it helps to maintain muscle mass, activate metabolism, prevent injuries, and improve bone health.

If your goal is to tone up, feel stronger, and improve your body composition, these are the ones for you. Basic exercises that should never be missing from your routine.

1. Squats

A fundamental exercise that works legs, glutes and abdomen.
👉 Benefits: strengthens the lower body, improves mobility and helps burn calories.
✔️ Start with your body weight and, when you feel more confident, add weight with dumbbells or a barbell.

2. Deadlift

It is one of the most complete movements for working glutes, hamstrings, lower back and core.
👉 Benefits: improves posture, strengthens the lower back and prevents back pain.
✔️ Start with light weights and proper technique, keeping your back straight.

3. Lunges

A great exercise for legs and glutes, as well as improving balance.
👉 Benefits: tones legs and improves stability.
✔️ You can do it forwards, backwards or walking, with or without weight.

4. Push-ups

A classic that strengthens the chest, shoulders, triceps and abdomen.
👉 Benefits: toning of the upper body and activation of the core.
✔️ If it's difficult at first, do them supporting yourself on your knees or on an elevated surface.

5. Dumbbell Row

Perfect for working your back, biceps and improving posture.
👉 Benefits: prevents shoulder and back pain, and gives a more toned appearance to the upper body.
✔️ Keep your back straight and control the movement at all times.

6. Plank

One of the best exercises to strengthen the core (abdominal and lumbar area).
👉 Benefits: improves stability, protects the back and helps define the abdomen.
✔️ Start with 20–30 seconds and gradually increase the time.

7. Hip Thrust

The best exercise for glutes and hips.
👉 Benefits: strengthens glutes, improves posture and enhances performance in other exercises.
✔️ You can do it on the floor or with your back supported on a bench, and add weight gradually.

How to organize them in your routine

• Do between 2 and 3 strength training sessions per week.
• Perform 3–4 sets of 10–15 repetitions for each exercise.
• Combine them with 2 days of moderate cardiovascular activity (walking, cycling, elliptical).

Conclusion

After 40, Basic strength exercises are the best investment in health and fitness. They will not only help you tone up, but also prevent injuries, keep your bones strong, and improve your quality of life.

👉 In One More Up We'll show you how to adapt these exercises to your level, so you can progress safely and achieve real results.
💬 If you want a personalized training plan, Contact us and start your transformation today.