If you’re a woman over 40 and starting to notice changes in your body—less muscle tone, more belly fat, creaky joints, lower energy—you’re not imagining things. These are common signs of the natural hormonal shifts that come with perimenopause and menopause. But here’s the good news: you have more control than you think.
One of the most powerful tools for navigating this transition and thriving in midlife is strength training. And no—you don’t need to join a gym or invest in fancy equipment to get started. Most of us don’t realize that strength training at home can give us just a good a workout as in a gym.
I have trained in gyms and at home. Both are great options and depending on your needs one may be better than the other. Right now, I strength train at home for the following reasons:
- It’s convenient. I don’t have to get in a car. I can just walk into my guest bedroom and start my workout.
- I don’t have to share equipment or wait to use something.
- I can workout in whatever attire I want. I like to work out in my bare feet, something that I would never do in a gym.
- There is no one grunting or making weird noises. I don’t know about you but listening to someone grunt annoys and distracts me.
- I can spread my workout throughout the day or even do chores or quick tasks between sets allowing me to be more productive
- I save money. My husband and I invested a few hundred dollars into a bar, plates and adjustable weights which allow us to be able to lift just as heavy as we would be able to in a gym.
The point I am making here is that you do not need a gym to get a good workout. Gyms are great don’t get me wrong, especially if you live in a small apartment or like that kind of environment. The whole point of this post is to motivate you and to eliminate a common excuse I hear when I start working with a client or am talking with a close friend or family member.
In this post, I’ll show you why strength training matters now more than ever, how to ease into it even if you’re brand new, and how to build a solid foundation—all from the comfort of your home.
Why Strength Training Is a Must in Your 40s and Beyond
Let’s talk real talk: once we hit our 40s, our bodies begin to naturally lose muscle mass, a process called sarcopenia. Combine that with declining estrogen levels, and you’ve got a perfect storm for decreased bone density, slower metabolism, increased body fat, and higher risk of injury.
But there’s a solution—and it’s not hours of cardio or crash diets.
Strength training helps:
- Preserve and build lean muscle mass
- Boost metabolism and fat-burning
- Improve insulin sensitivity and blood sugar control
- Strengthen bones and prevent osteoporosis
- Support better balance, posture, and joint stability
- Increase confidence and body image
And guess what? It doesn’t require a gym membership or a barbell rack in your basement.
What You Actually Need to Get Started
Here’s what you really need:
- Your bodyweight
- A small space (your living room, guest bedroom, garage, hallway, or backyard)
- A few minutes 2–3 times per week
- Optional: a yoga mat, resistance bands, or kettlebell or dumbbells
No fancy outfits. No mirrors. No gym bros. Just you and your commitment to feeling better.
Start Where You Are, Not Where You Think You Should Be
Before we jump into workouts, it’s important to shift your mindset. You’re not “behind.” You’re right on time. And starting small doesn’t mean you’re doing it wrong—it means you’re doing it smart.
Remember:
- Progress beats perfection.
- Form beats speed.
- Consistency beats intensity.
Foundational Movement Patterns to Focus On
There are five basic movement patterns that build full-body strength and translate into real-life functionality. These are the patterns I use with clients (including women over 40 who are just starting out):
- Squat – builds lower-body and core strength
- Hinge – strengthens glutes and hamstrings (think: deadlifts)
- Push – works chest, shoulders, and triceps
- Pull – targets back and biceps
- Core/Carry – builds a strong, stable core and grip strength
Let’s turn those into an actual at-home workout.
Beginner Strength Training Routine (No Gym Required)
Warm-Up (5 Minutes)
Always warm up to get your joints moving and blood flowing:
- March in place or brisk walk (1 min)
- Arm circles (30 sec forward, 30 sec backward)
- Bodyweight squats (10 reps)
- Glute bridges (10 reps)
- Shoulder rolls and deep breaths (1 min)
Workout: Full Body Strength (20 Minutes)
👉 Do 2–3 rounds of the following. Rest 30–60 seconds between exercises.
1. Bodyweight Squat (12 reps)
Feet shoulder-width apart, lower down as if sitting in a chair, keep chest tall, push through heels to stand.
Modifications:
- Use a chair behind you if you’re just starting.
- Hold onto a countertop for balance.
- To easy? Grab a set of weights or a kettlebell and turn it into a dumbbell or goblet squat.
2. Wall Push-Up (10–15 reps)
Stand a few feet from a wall. Place palms on the wall at chest level. Lower your chest toward the wall, then push back.
Progressions:
- Incline push-up on a countertop
- Knee push-ups on the floor
3. Glute Bridge (15 reps)
Lie on your back, knees bent, feet flat. Squeeze your glutes to lift your hips toward the ceiling, then lower with control.
Tip: Focus on using your glutes—not your lower back.
4. Bent-Over Row (with water bottles or bands) (12 reps)
Hinge at the hips, pull your “weights” (soup cans or water bottles) up toward your ribs, squeeze shoulder blades, and lower.
No equipment? Use resistance bands or do a towel row for time.
5. Dead Bug (Core Stability) (10 reps per side)
Lie on your back, arms up, knees bent. Slowly lower one arm and the opposite leg, keeping your back flat. Return and switch sides.
Too hard? Tap just your heel to the floor instead of extending the leg.
Cool Down (3–5 Minutes)
- Cat-cow stretch
- Forward fold
- Child’s pose
- Deep breathing
- Foam roll your quads, hamstrings and IT bands
How Often Should You Strength Train?
If you’re just getting started, aim for 2 days per week. Once that feels solid, move to 3 days.
Here’s a sample weekly schedule:
- Monday: Full-body strength
- Tuesday: 30–60-minute walk (can do it all at once or slit it up throughout the day).
- Wednesday: Full-body strength
- Thursday: 30–60-minute walk (can do it all at once or slit it up throughout the day).
- Friday: Full-body strength
- Weekend: Optional hike, bike, yoga, stretch, or play
Don’t worry about “muscle splits” or fancy periodization. Right now, the goal is to build the habit.
Common Questions I Hear from Women Over 40
What if I have joint pain?
You can absolutely strength train with joint issues—just modify. Focus on controlled movements, light resistance, and low-impact options. Strengthening the muscles around your joints often reduces pain over time.
What if I feel too tired to work out.
Exhaustion in midlife is real—but strength training can boost your energy. Start small: 10 minutes is better than none.
Will this make me bulky?
Not unless you want it to (and even then, it’s hard!). Building visible muscle takes years of intentional effort. What you will build is strength, confidence, and a faster metabolism.
I have never strength trained before and feel overwhelmed, how do I get started and not injur myself?
First of all, don’t let your fear of injury stop you from starting. My recommendation here and really for every beginner is to invest in at least a few personal training sessions. The personal trainer with go over your history, review your fitness goals, assess your current fitness and mobility and develop a customized plan to get you started safely. They will also keep you accountable and make adjustments as you progress so you don’t have to worry about that decision.
You Deserve to Feel Strong
You don’t need to be an athlete or a gym regular to benefit from strength training. You just need a little space, a little time, and a willingness to take that first step.
As a woman navigating midlife myself, I know how empowering it feels to reclaim your strength. This season of life is not about shrinking—it’s about expanding. In muscle. In confidence. In energy. In power.
So grab your mat, roll up your sleeves, and show up for yourself—because strong is not just a look, it’s a way of life.
