Reaching your 40s is a time to embrace strength, wisdom, and self-care. But let’s be real — staying fit isn’t as easy as it was in your 20s. Your metabolism slows, hormones shift, and joint health becomes more important than ever. That’s where bodyweight exercises come in — no equipment, no gym, and no excuses.
In this article, we’ll cover the top bodyweight exercises for women age 40+ that provide strength, bone health support, and mobility enhancement all from home.
Why Bodyweight Exercises Work for Women Over 40
✅ Low-Impact but Highly Bodyweight exercises are easy on the joints but still very effective in creating muscle mass, maintaining balance, and improving cardiovascular well-being.
✅ No Equipment Required Skip the gym. You can work out at home, at the park, or even in your bedroom with zero gear.
✅ Supports Hormonal Balance Bodyweight resistance and strength training during perimenopause and menopause regulate hormones, relieve stress, and fuel the metabolism.
✅ Functional Fitness Bodyweight exercises mimic real-life movements, which means they help with balance, coordination, and injury prevention as we age.
How to Structure a Bodyweight Workout
Time: 20–30 minutes Frequency: 3–5 times a week Typically
- Warm-up (5 minutes)
- Circuit (repeat 2–3 times)
- Cool Down & stretch (5 minutes)
Let’s get to the best bodyweight exercises every woman above 40 years old must incorporate into her training.
1. Squats
Why it’s great Squats strengthen your glutes, thighs, and core — essential for posture, mobility, and reducing lower back pain.
How to do it:
Stand with feet shoulder-width apart.
Push your hips backwards and bend your knees as if you’re sitting in a chair.
Keep your chest up and knees behind your toes.
Back to standing.
Reps: 10–15
Modifications:
- Use a chair to help guide your depth.
- Advanced: Add a jump for cardio (jump squats).
2. Wall Push-Ups
Why it’s great: Push-ups work your upper body, including chest, shoulders, arms, and core. Wall push-ups are less stressful on your joints.
How to do it:
Stand facing a wall, arms extended at shoulder height.
Place your hands on the wall, slightly wider than shoulder-width.
Bend your elbows and lean toward the wall.
Push back to starting position.
Reps: 10–12
Modifications:
- Intermediate: Do push-ups on your knees or countertop.
- Practice full push-ups on the ground.
3. Glute Bridges
Why it’s great Strengthens your glutes and hamstrings while supporting core stability and lower back health.
How to do it:
Lie back on your back, bending knees, feet resting flat on the floor.
Squeeze your glutes and lift your hips up to the ceiling.
Hold for 2 seconds, then lower slowly.
Reps: 10–15
Modification:
- Add a pulse at the top for increased burn
4. Bird Dog
Why it’s great: This stabilizing core exercise enhances balance and co-ordination — both important areas for women aged 40+.
How to do it:
Begin on all fours, hands under shoulders, knees under hips.
Stretch your right arm and left leg straight out.
Hold for 2 seconds, then return.
Repeat on the opposite side
Reps: 8–10 each side
Tip:
- Keep your hips level and core tight throughout.
5. Alternating Plank
Why it’s great: Planks work your entire core, correct your posture, and support your spine.
How to do it
Begin on your knees and elbows.
Keep your back flat, abs engaged, and neck neutral.
Wait for 20–30 seconds.
Modifications:
- Advanced: Try a full plank on your toes.
- Too tough? Drop to your forearms and knees.
6. Step-Ups (using stairs, a low stool, or bench)
Why it’s great: Excellent for heart health, lower-body strength, and balance, which is critical for preventing falls.
How to do it:
Stand in front of a sturdy step or stair.
Step up with your right foot, then left.
Turn back and repeat.
Reps: 10 each leg
Tip:
- Use the wall for balance, if necessary.
7. Standing side leg raises
Why it’s great
Targets outer thighs and hips — often neglected but essential for hip stability and walking support.
How to do it:
Stand tall with hands on a chair or wall.
Lift one leg to the side, keeping toes pointed forward.
Lower and repeat.
Reps: 12–15 each leg
Modification:
- Add ankle weights for increased resistance.
8. Wall sits
Why it’s great
Builds endurance in your legs and improves posture.
How to do it:
Stand with your back to the wall and slip down until your knees bend at 90 degrees.
Hold for 30–45 seconds.
Modification:
- Start with 15 seconds and work your way up.
9. Seated Knee Lifts
Why it’s great:
Ideal for novices or people with mobility limitations — targets the lower core and hip flexors.
How to Do It
Sit upright in a chair.
Lift one knee toward your chest.
Lower slowly and repeat.
Reps: 10–12 each side
Tip:
- Maintain your back straight and do not lean back.
10. Standing March or High Knees
Why it’s great
A light cardio exercise to increase heart health, coordination, and stamina.
How to do it:
March in place with high knees.
Pump your arms to activate your upper body.
Duration: 30–60 seconds
Modifications:
- Go slower for low impact or speed up for intensity.
A Sample 20-Minute Bodyweight Workout
Warm-Up (5 minutes)
- Arm circles
- March in place
- Gentle side stretches
Circuit (Repeat 2x):
- 15 Squats
- 10 Wall Push-Ups
- 12 Glute Bridges
- 10 Bird Dogs for each side
- 30-sec Wall Sit
- 10 Step-Ups each leg
- 12 Standing Side Leg Raises each side
- 20-second Plank
- 30-Second High Knees
Cool Down (5 minutes)
- Deep breathing
- Seated forward bend
- Standing Quad Stretch
- Slow spinal twist
Tips to Stay Motivated
- Set goals: “I will do this 3 times a week”
- Track progress: Use a notebook or app to check off workouts.
- Get a buddy: Having a friend will help keep you accountable.
- Celebrate milestones: Even small wins like holding a plank longer matter.
Final Thoughts
You don’t need a gym membership or fancy gear to stay fit in your 40s and beyond. With these bodyweight exercises, you can build lean muscle, stay mobile, and support your long-term health — all from home. Remember, it’s never too late to start. What matters most is consistency and listening to your body. Begin with 2–3 exercises and build from there. With regular effort, you’ll feel stronger, more energized, and more confident — inside and out. You’ve got the wisdom. Now let your strength catch up.
