Effective exercises for women over 40

The start of the mid-age is when exercise and keeping fit is more crucial than ever. Your 40’s come with muscle mass reductions and fat deposit buildup which therefore makes it important to engage in regular physical activity.

Breaking a sweat daily can help reduce the chances of diabetes, high blood pressure, heart problems and obesity. We have compiled a list of simple yet effective exercises for all women approaching their 40’s or over. Do check with your physician or doctor about concerns and limitations before engaging in any new activity mentioned below.


Just keep swimming! There are many benefits of swimming, the main two being that it works your entire body and is a very low impact exercise. It helps to build muscle while improving your cardiovascular system. When you are in your 40’shigh impact exercises can take a toll on your bones and joints, therefore swimming a couple of times a day can help you stay fit & healthy without the aches and pains.



Incorporate a few minutes of planking into your regular workout to help alleviate back pains and aches. Keeping your core strong and steady can help ease body pain by strengthening your abs and muscles.



Stay clear of depression and anxiety with some yoga and meditation. Some light yoga has been proven to be beneficial not only towards physical health but the overall mind, body and soul. It is also a great way to reduce stress and lower mental distress.


Jump rope

If you prefer high impact exercises, then this one's for you! Skipping, similar to swimming works your entire body which makes it a great option for those looking to stay fit. One of the best ways to get a good cardio workout while maintaining muscle mass, skipping is also convenient as it can be done anytime, anywhere with minimal space and equipment requirements. All you need is a skipping rope!



An excellent form of exercise for fat burning, Kickboxing regularly can help tone your arms, abs and buttocks while helping you lose some pounds! So goon, put on those gloves and hit them with some front kicks, back kicks, jabs and punches!


Strength training

Reduce the risk of developing arthritis by giving your muscles and joints a good workout with 2-3 days of strength training. Weights not only help tone your body but also helps prevent stiff joints, aches and pains that are a common occurrence in women over 40. You can head to your gym or even invest in a pair of dumbbells or kettlebells and start training at home!



Rowing has a lot in common with swimming and skipping as another exercise that works your entire body! A great form of cardio and a low impact exercise, rowing can be done as a warm-up before your exercise routine or even as a form of interval training.



The general consensus about burpees is that no one likes them but this is one of the best full-body function exercises that you could engage in! If doing burpees is too much of a high impact exercise, seek advice from your trainer for modified versions that suit your fitness level.



If you like cycling, you are going to love this one! Loved by many the world over, spinning helps you tone and strengthen your legs, core and but while being a very low impact exercise.

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