Over 40? A trainer says these are the three exercises you should be doing to promote healthy, active aging

In every decade, the body goes through changes but this is especially true for women in their 40s. Hormonal shifts can affect metabolic health, bone density and even mood.

Menopause and perimenopause—the lead up to menopause—can begin at any age, though most people experience it in their 40s and 50s (and some may enter premature menopause in their 20s and 30s). Regardless of when it begins, these changes can affect muscle mass, joint health and overall strength.

Certified personal trainer Stephanie Woods works with women over 40 to help counter this decline.

“Once we hit our 40s, the body naturally begins a process called sarcopenia—the loss of muscle mass,” she says. “This decline accelerates with inactivity, leading to decreased strength, slower metabolism, and increased risk of falls and fractures.”

Woods tells Fit&Well that rebuilding or maintaining muscle through resistance training helps preserve functional movement, improves insulin sensitivity, supports healthy body composition, and even boosts mood and cognitive function.

“Simply put: strong muscles are a foundation for long-term health and independence.”

If you’ve hit your 40s and have never picked up a dumbbell, you’re far from alone. Many people start training later in life or return to exercise after a long break. According to Woods, it’s actually one of the best decades to start moving.

“It’s never too late,” she says. “In your 40s, you’re likely still in good health, but muscle and bone density are starting to decline. This means that small, consistent efforts now can dramatically improve your future quality of life.

“Strength training at this stage not only reverses early muscle loss but also improves joint integrity, metabolism, and hormone balance,” she adds.

Beginners, she says, can make fast, measurable progress with simple, consistent training.

“Maintaining strength isn’t just about fitness, it’s about independence, vitality and longevity,” says Woods. “Strength training plays a huge role in your healthspan and not just your lifespan,” she says.

Here, Woods has chosen three beginner-friendly, equipment-light exercises that lay the foundations for lifelong strength and joint health. She’s also included modifications for those who are still progressing to the full move.

1. Bodyweight squat

Sets: 3 Reps: 10-15

“Squats build lower-body strength, bone density, balance, and coordination,” says Woods. “These attributes are all key for good mobility as we age.”

“Squats also mimic daily activities like getting up from a chair or climbing stairs, which means they directly translate into real-world strength and fall prevention.”

How to do it:

• Stand with your feet shoulder-width apart and your feet slightly turned out.
• Engage your core and keep your chest lifted.
• Bend your knees, push your hips back and down and lower your body as if sitting into a chair.
• Squat as low as you can, while keeping your heels grounded.
• Push through your heels to stand back up, squeezing your glutes at the top of the movement.

Expert tip: If you struggle with balance or squatting low, place a chair behind you to tap your buttocks to the seat before standing back up. The box squat variation helps build confidence and strength for lowering deeper.

2. Push-up

Sets: 3 Reps: 10-15

“Push-ups strengthen the chest, shoulders, triceps and core,” says Woods. “These muscles maintain posture and upper-body strength. They also help maintain bone density in the arms and spine. For beginners, incline push-ups—with your hands on a countertop, box or bench—make the movement accessible while still building strength.”

How to do it:

• Start on your hands and knees, with your hands slightly wider than shoulder-width apart on the floor or a bench or wall for the incline version.
• Step back so your body forms a straight line from your head to your heels.
• Lower your body down by bending at the elbows until your chest comes close to the floor or incline surface.
• Push back up to the starting position, keeping your core and buttocks tight and back straight.

Expert tip: Beginners can start with a wall or countertop push-up and lower the surface height gradually over time as you get stronger and can do it from the floor.

3. Bird dog

Sets: 3 Reps: 10-15 each side

“The bird dog is a low-impact, core-stabilizing exercise that strengthens your spine-supporting muscles, glutes and shoulders,” says Woods. “It improves balance, posture and coordination, which are three areas that decline the fastest with age.”

“It’s gentle on the joints and perfect for people easing into strength work after 40.”

How to do it:

• Start on your hands and knees with your hands under your shoulders and knees under your hips.
• Engage your core by pulling your belly button in toward your spine.
• Slowly extend your right arm forward and your left leg straight back, both parallel to the floor.
• Hold for two to three seconds, keeping your hips and shoulders stable and level to the floor.
• Either return your hand and knee to the floor, or for an extra challenge, bring them together to touch under your abdomen.
• Do all your reps on one side, then switch sides.

Expert tip: If you find it challenging to balance, lift just one arm or just one leg first. Progress to lifting both together as your stability improves.