Mumbai: As women age, strength training becomes a crucial part of maintaining overall health, fitness, and independence. Shilpa Shetty, a strong advocate of strength training, incorporates it into her routine to enhance muscle strength and bone density—two aspects that naturally decline with age. Regular resistance exercises not only help combat osteoporosis but also prevent muscle loss, boost metabolism, and improve posture.

After 40, the body undergoes significant changes, including reduced muscle mass, hormonal fluctuations, and decreased bone density. Strength training plays a vital role in counteracting these effects by:

• Enhancing bone healthreducing the risk of osteoporosis and fractures.
• Boosting muscle strengthimproving endurance and mobility.
• Increasing metabolismaiding in weight management.
• Improving posture and balancereducing the risk of falls and injuries.
• Enhancing mental healthreducing stress, and promoting overall well-being.

By dedicating two to three days a week to strength training, women over 40 can significantly improve their physical health and longevity.

Best strength training exercises for women over 40

Here are the best strength training exercises for women above 40:

1. Squats – Strengthen legs and glutes

Squats – Strengthen Legs and Glutes (Canva)

Squats are an excellent full-body exercise that primarily targets the lower body, including the quadriceps, hamstrings, and glutes. They also improve balance and core strength.

How to perform:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest lifted.
3. Engage your core and push through your heels to return to standing.
4. Perform 12-15 reps, 2-3 sets.

Tip: Hold dumbbells for added resistance and greater muscle engagement.

2. Lunges – Improve stability and strength

Lunges – Improve stability and strength (Canva)

Lunges help improve coordination, balance, and strength in the legs and core. They also contribute to hip flexibility.

How to perform:

1. Stand tall and take a step forward with one leg.
2. Lower your back knee towards the floor while keeping the front knee at a 90-degree angle.
3. Push back up to the starting position and repeat on the other leg.
4. Perform 10 reps per leg, 2-3 sets.

Tip: Add weights or resistance bands for increased intensity.

3. Push-ups – Upper body strength and core engagement

Push-ups are a fantastic compound exercise that strengthens the chest, shoulders, arms, and core.

How to perform:

1. Start in a plank position with hands slightly wider than shoulder-width.
2. Lower your chest towards the floor while keeping your body in a straight line.
3. Push back up to the starting position.
4. Perform 8-12 reps, 2-3 sets.

Tip: Modify by performing push-ups on the knees or against a wall for beginners.

4. Resistance Band Rows – Strengthen back and improve posture

Resistance band rows help combat the effects of poor posture by strengthening the upper back muscles.

How to perform:

1. Sit or stand with feet hip-width apart, holding a resistance band with both hands.
2. Secure the band under your feet or around a sturdy object.
3. Pull the band towards your body, squeezing the shoulder blades together.
4. Perform 12-15 reps, 2-3 sets.

Tip: Keep your elbows close to your body for better engagement.

5. Step-Ups – Improve leg strength and cardiovascular health

Step-ups enhance leg strength, balance, and coordination.

How to perform:

1. Stand in front of a bench or step.
2. Step up with one foot, then bring the other foot up.
3. Step down and repeat.
4. Perform 10 reps per leg, 2-3 sets.

Tip: Hold weights for added resistance.

6. Plank – Core and stability exercise

Planks are excellent for core endurance and back support.

How to perform:

1. Get into a forearm plank position with a straight spine.
2. Hold for 30-60 seconds.
3. Repeat 2-3 times.

Tip: Modify by doing a knee plank or side plank for variety.

Strength training is a powerful tool for women over 40 to maintain strength, flexibility, and overall well-being. By incorporating these exercises two to three times a week, you can combat muscle loss, improve posture, and enhance daily functionality.

Remember to start with light weights, focus on proper form, and gradually increase resistance as you build strength. Most importantly, listen to your body, stay consistent, and enjoy the journey towards a stronger, healthier you!

(Disclaimer: The information provided in this story is for general informational purposes only. It is not intended as a substitute for professional advice and should not be relied upon for medical decisions. Before making any significant decisions based on the information presented in this story, it is advisable to consult with relevant professionals in the respective fields. The author and publisher do not assume any responsibility for the accuracy or completeness of the information provided, and they shall not be liable for any damages or losses arising from the use of the information in this story.)