{"id":225791,"date":"2026-01-03T20:11:11","date_gmt":"2026-01-03T20:11:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/225791\/"},"modified":"2026-01-03T20:11:11","modified_gmt":"2026-01-03T20:11:11","slug":"the-one-strength-exercise-every-woman-over-40-should-master","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/225791\/","title":{"rendered":"The one strength exercise every woman over 40 should master"},"content":{"rendered":"

After 40, the most effective exercises aren\u2019t about doing more \u2013 they\u2019re about doing what delivers the greatest return. While it\u2019s hard to name one exercise that suits everyone, the ideal choice should train multiple muscle groups, build strength<\/a>, improve balance, and support joint health. According to strength and conditioning coach for women Andy Vincent<\/a>, it’s the split squat.<\/p>\n

\u2018Whether front-foot elevated, rear-foot elevated, or performed on the floor, the split squat trains the glutes, quads, adductors, and inner thighs through a full range of motion at the ankle, knee, and hip,\u2019 Vincent explains. \u2018It builds strength, mobility<\/a>, and balance all at once \u2013 and when practiced consistently, it\u2019s an exercise where women can develop truly impressive, confidence-boosting strength well into midlife and beyond. One of my midlife clients, who weighs 54kg, can do this with two 20kg dumbbells. She can outlift many of the guys in her gym; her strength-to-bodyweight ratio is off the chart.\u2019 <\/p>\n

Here’s what makes it so good for women over 40, including how it supports healthy ageing and what age-related changes make it most relevant after 40. <\/p>\n

Why is the split squat most beneficial for women over 40? <\/p>\n

\u2018Because lower limb training is vitally important in this age group. Leg strength is correlated to lower all-cause mortality risk as leg strength is a good proxy for overall strength. Lower-body strength also means fewer trips and falls which increase with age; the stronger you are and the more muscle mass you have on your lower body, the more you can prevent these.<\/p>\n

\u2018Muscle tissue is also a vitally important metabolic tissue, meaning it requires more energy to sustain and therefore burns more calories at rest than fat tissue. The more muscle mass you have, the better chance you have of staving off various metabolic diseases, such as diabetes. <\/p>\n

\u2018Split squats also require coordination and balance \u2013 they require a skill which activates and trains your brain which reduces cognitive decline with age. Something like a leg press<\/a>, or any machine on two feet, requires little coordination.\u2019<\/p>\n

How does the split squat support healthy ageing? It builds muscle<\/p>\n

\u2018Building muscle with all strength exercises supports healthy ageing by preserving strength, mobility, and balance, reducing the risk of falls, and improving metabolic and bone health.<\/p>\n

\u2018There is nothing particularly magical about a split squat for muscle growth. But they do have the advantage of taking people through a deep range of motion, which places more stretch tension on the muscle. Stretch tension on a loaded muscle increases muscle growth by creating greater mechanical stress and muscle fiber activation \u2013 especially at longer muscle lengths \u2013 which enhances hypertrophy (i.e. muscle growth) signalling more than exercises performed without significant stretch.\u2019<\/p>\n

It strengthens your joints<\/p>\n

\u2018Split squats are also a great way to strengthen your joints with age. By taking your knee over your toe as you bend, you can improve tendon elasticity, tendon strength, and tendon thickness.\u2019 <\/p>\n

It improves balance<\/p>\n

\u2018The exercise is also great for balance, which decreases with age. Balance with a split squat requires engaging many muscles, while it also means your brain has to manage multiple tasks at once.\u2019<\/p>\n

It builds bone mass<\/p>\n

\u2018Research shows that increasing bone mass with age also relies on progressive loading. Strength exercises like the split squat that you progress over time, especially with load rather than just reps, are the main tools you have when it comes to bone health. Strength exercises increase bone mass by applying mechanical load to bones, which stimulates bone-forming cells (osteoblasts) to build stronger, denser bone.\u2019<\/p>\n

It boosts metabolism<\/p>\n

\u2018Using an exercise like the split squat to build muscle in the lower limbs is also key for improving metabolic health and mitochondrial function (how effectively your cells create energy). The more muscle mass you have, the more your muscles store carbohydrates as glycogen to use for energy. This is important for long-term metabolic health.\u2019<\/p>\n

What age-related changes make this exercise especially relevant after 40?<\/p>\n

\u2018Muscle mass declines with age, but this is actually only true when people are inactive. Our exercise habits are our most potent tool when it comes to fending off age-related muscle loss. Perimenopausal women also experience a reduction in estrogen, which helps prevent muscle breakdown which exacerbates the decline in muscle mass. But what is more important to understand is that how much muscle mass you hold is completely down to you and your exercise habits.<\/p>\n

\u2018For women at any age, especially women in midlife, you should be focused on building as much muscle tissue as possible. That is where exercises like the split squat become so powerful. You can build muscle, strength, bone, coordination, and mobility all in one movement. It is tough, but mastering it and progressive over time is a great way to stay strong throughout your lifespan.\u2019<\/p>\n

How to do the split squat \"Image<\/p>\n

a) Start by standing with your back to a bench (or step, chair, coffee table or couch \u2013 just make sure it\u2019s sturdy). Shift your weight to one leg and raise the other behind you to lift it up onto the bench. You want to aim for a shoulder-width stance, ‘train-track’ stance, with a 90-degree bend in both knees and feet parallel to each other.<\/p>\n

This demo shows a single-weight squat, but you can hold a weight in each hand or at your chest.<\/p>\n

b) Keeping your hips<\/a> square, back straight and core tight, lean your torso forward slightly and sink down until your elevated knee almost touches the floor. Make sure you keep your glutes engaged throughout, says Frazier \u2013 \u2018imagine you are holding a \u00a320 note between your cheeks.\u2019<\/p>\n

c) To come up, simply reverse the move, pushing through your front heel to return the start.<\/p>\n

To focus on your glutes, go for a longer stance. To focus on your quads, bring your front foot closer to the bench.<\/p>\n

Common technique mistakesSetup: \u2018You need to be secure. Having your back foot on a bench might be uncomfortable, so you might want to put your foot onto something like a split squat stand, which is a roller pad specific for the exercise, or you can hook your leg onto a barbell that is in a rack. Just make sure you have some sort of pad on there to cushion the ankle. Take the time to find a setup that doesn\u2019t challenge your balance too much.\u2019Not using a support for balance: \u2018At first, there are no extra points to be gained from hopping around all over the place. Stand close to a wall and hold on. Spend a few months using the wall as your guide as you work on getting full range of motion and getting some weight in the free hand before eventually progressing to doing this without holding on.\u2019Not taking your knee over the toe: \u2018Women have had it drilled into them from exercise classes over the years that your knee must not go over your toe. The most important thing to know is that if you do not train the knee joint into a deeper range of motion, then that range of motion stays weak. If you already have painful knees, modify the degrees of range you go through. But don\u2019t think that just because your knee currently hurts when you take it over the toe that you can never take your knee over the toe. Train in your pain-free ranges and over time those pain-free ranges should broaden. This is true for most things outside of conditions like arthritis where improvement is not guaranteed.\u2019Putting too much weight into your back leg: \u2018Think of it as a front leg exercise. Yes, the back leg has some weight in it, but if you aim for 75% in the front leg and 25% per cent in the back leg you are less likely to overload the rear leg.\u2019Allowing your knee to collapse inwards: \u2018Go slow as you lower, to maintain control of your joints through space as you move. Also make sure you firmly press your foot into the ground. Spread your toes, ground yourself to the floor, and focus on controlling your descent on the way down. Make sure your knee tracks forward over the middle of the front foot. A little bit of deviation left or right is normal, but not too much.\u2019Top technique cues<\/p>\n

\u2018Focus on planting your grounded foot firmly, spreading your toes, and grounding that foot into the floor. From there, keep your front knee tracking over the second toe with a slow and controlled movement, prioritising control on the descent. There is no single ideal range of motion because everyone will have a different tolerance.\u2019<\/p>\n

What muscle groups does this exercise target?<\/p>\n

Primary muscles: <\/p>\n

Glutes Quads Adductors Hamstrings <\/p>\n

Secondary muscles: <\/p>\n

Foot stabilisersHip stabilisersCore stabilisers How to regress the split squat Hold onto something to stabilise your position. Start with bodyweight and focus on improving the quality and depth of the exercise.How often should women over 40 do it for results? <\/p>\n

\u2018Aim for two to three sets of eight to 12 reps, once a week. Try and perform iat at the start of your workout; it\u2019s a taxing exercise, so you want to perform it when you\u2019re feeling fresh. Someone who trains two-three times per week could use two-three different variations in their workouts, like front-elevated or rear-elevated split squats.\u2019<\/p>\n

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\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n