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.<\/p>\n
Menopause<\/a> and perimenopause\u2014the lead up to menopause\u2014can 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.<\/p>\n <\/p>\n Certified personal trainer Stephanie Woods<\/a> works with women over 40 to help counter this decline.<\/p>\n You may like<\/p>\n \u201cOnce we hit our 40s, the body naturally begins a process called sarcopenia\u2014the loss of muscle mass,\u201d she says. \u201cThis decline accelerates with inactivity, leading to decreased strength, slower metabolism, and increased risk of falls and fractures.\u201d<\/p>\n 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.<\/p>\n \u201cSimply put: strong muscles are a foundation for long-term health and independence.\u201d<\/p>\n If you\u2019ve hit your 40s and have never picked up a dumbbell, you\u2019re far from alone. Many people start training later in life or return to exercise after a long break. According to Woods, it\u2019s actually one of the best decades to start moving.<\/p>\n \u201cIt\u2019s never too late,\u201d she says. \u201cIn your 40s, you\u2019re 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.<\/p>\n \u201cStrength training at this stage not only reverses early muscle loss but also improves joint integrity, metabolism, and hormone balance,\u201d she adds.<\/p>\n Beginners, she says, can make fast, measurable progress with simple, consistent training.<\/p>\n \u201cMaintaining strength isn\u2019t just about fitness, it\u2019s about independence, vitality and longevity,\u201d says Woods. \u201cStrength training plays a huge role in your healthspan and not just your lifespan,\u201d she says.<\/p>\n Here, Woods has chosen three beginner-friendly, equipment-light exercises that lay the foundations for lifelong strength and joint health. She\u2019s also included modifications for those who are still progressing to the full move.<\/p>\n 1. Bodyweight squat<\/p>\n Sets: 3 Reps: 10-15<\/p>\n \u201cSquats build lower-body strength, bone density, balance, and coordination,\u201d says Woods. \u201cThese attributes are all key for good mobility as we age.\u201d<\/p>\n \u201cSquats 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.\u201d<\/p>\n How to do it:<\/p>\n 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.<\/p>\n 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.<\/p>\n