As women age, their fitness needs and goals evolve. After 40, it’s common to experience shifts in metabolism, muscle mass, and joint health. Regular exercise becomes essential not only for maintaining a healthy weight but also for preserving muscle tone, improving bone density, and boosting overall well-being. Full-body exercises, in particular, can provide a time-efficient and effective way to target multiple muscle groups, improve cardiovascular fitness, and enhance flexibility.
Here are five full-body exercises specifically designed for women over 40 to help you feel stronger, more energised, and younger.
Table of Contents
1. Squat to Press
Why It Works:
The squat to press combines lower body and upper body movements in one fluid motion, making it a powerful full-body exercise. Squats target the glutes, quads, hamstrings, and calves, while the press works the shoulders, triceps, and core. This compound movement not only builds strength but also elevates heart rate, aiding in calorie burning and cardiovascular health.
How to Perform:
- Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing in.
- Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.
- As you stand back up, press the dumbbells overhead.
- Lower the dumbbells back to shoulder height as you descend into the next squat.
- Aim for 3 sets of 12-15 reps.
Benefits:
- Strengthens lower and upper body muscles
- Improves joint stability, especially in knees and shoulders
- Engages core muscles for balance and stability
Age-Related Considerations:
As women age, maintaining muscle mass and joint mobility becomes increasingly important. Squat to press exercises help maintain functional strength, crucial for everyday tasks like lifting groceries or climbing stairs. Additionally, this movement pattern improves coordination and stability, which tend to decline with age.
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2. Deadlift to Row
Why It Works:
The deadlift to row targets multiple muscle groups, focusing on the posterior chain (hamstrings, glutes, lower back) and the upper back and biceps. This exercise promotes good posture, which is crucial as posture tends to deteriorate with age. It also enhances core stability and balance.
How to Perform:
- Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your body.
- Hinge at the hips and lower the dumbbells towards the floor, keeping your back straight and knees slightly bent.
- Once the dumbbells are at knee level, perform a row by pulling the weights towards your ribcage, squeezing the shoulder blades together.
- Lower the dumbbells back to knee level and return to standing.
- Perform 3 sets of 10-12 reps.
Benefits:
- Strengthens posterior chain muscles, improving posture
- Builds upper back strength to counteract slouching or hunching
- Engages core muscles, promoting overall stability
Age-Related Considerations:
As muscle mass declines with age (a process known as sarcopenia), maintaining strength in the posterior chain is critical for overall mobility and reducing the risk of lower back pain. The deadlift to row exercise is especially beneficial for improving posture, which often suffers from extended periods of sitting.
Source: Photo courtesy of CrossFit Inc.3. Push-Up to Side Plank
Why It Works:
Push-ups target the chest, shoulders, triceps, and core, while transitioning into a side plank engages the obliques and stabilising muscles in the shoulders and hips. This exercise offers a full-body challenge that also tests balance and stability, essential for functional fitness in later years.
How to Perform:
- Begin in a high plank position with your hands shoulder-width apart and your body in a straight line.
- Lower your body down into a push-up, keeping your core engaged and elbows close to your body.
- As you press back up, rotate your body into a side plank by shifting your weight onto one arm and stacking your feet on top of each other.
- Hold the side plank for a couple of seconds before returning to the push-up position.
- Alternate sides with each push-up and aim for 3 sets of 8-10 reps.
Benefits:
- Strengthens upper body and core
- Improves shoulder stability and mobility
- Enhances balance and coordination
Age-Related Considerations:
The push-up to side plank is particularly effective for maintaining upper body strength and core stability, both of which are crucial for preventing falls and injuries as you age. The dynamic nature of the movement also improves coordination and proprioception (awareness of body position), which can deteriorate with age.
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4. Reverse Lunge with Bicep Curl
Why It Works:
This exercise targets the lower body, specifically the quads, hamstrings, and glutes, while also engaging the biceps. Lunges improve lower body strength, balance, and stability, while the bicep curl adds an upper-body element to create a full-body movement.
How to Perform:
- Stand with feet hip-width apart, holding a dumbbell in each hand with your arms by your sides.
- Step back with one leg into a reverse lunge, lowering your back knee towards the floor while keeping your front knee directly over your ankle.
- As you lower into the lunge, perform a bicep curl by bending your elbows and lifting the dumbbells towards your shoulders.
- Return to the starting position by stepping forward and lowering the dumbbells.
- Alternate legs and aim for 3 sets of 12-14 reps per leg.
Benefits:
- Strengthens legs, glutes, and arms
- Improves balance and coordination
- Engages core muscles for stability
Age-Related Considerations:
Reverse lunges are easier on the knees than forward lunges, making them a great option for women over 40 who may have joint concerns. They also help maintain lower body strength, which is crucial for mobility and independence as you age. The addition of the bicep curl ensures that both the upper and lower body are being worked simultaneously, increasing overall efficiency.
5. Kettlebell Swing
Why It Works:
The kettlebell swing is a dynamic exercise that primarily targets the glutes, hamstrings, and core, but also works the shoulders and back. It’s a powerful movement that improves cardiovascular fitness, explosive strength, and endurance. The swing also promotes hip mobility, which is crucial for maintaining flexibility and preventing lower back pain as you age.
How to Perform:
- Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of your hips.
- Hinge at the hips, keeping your back flat and knees slightly bent, and swing the kettlebell between your legs.
- Drive your hips forward to swing the kettlebell up to shoulder height, keeping your core engaged and arms straight.
- Allow the kettlebell to swing back down between your legs as you hinge at the hips again.
- Perform 3 sets of 15-20 reps.
Benefits:
- Builds lower body strength and power
- Improves hip mobility and flexibility
- Boosts cardiovascular fitness
Age-Related Considerations:
The kettlebell swing is excellent for maintaining hip mobility and lower body strength, which are often compromised as we age. It also helps to build explosive power, which can enhance athletic performance and overall vitality. The cardiovascular benefits of this exercise make it an efficient way to improve heart health while also toning the body.
Conclusion:
Incorporating these full-body exercises into your fitness routine can help you stay strong, flexible, and youthful well into your 40s and beyond. Each exercise is designed to target multiple muscle groups, improve cardiovascular health, and enhance balance and coordination. By focusing on functional movements, you can ensure that your body remains capable of handling everyday activities with ease, keeping you feeling energised and younger for years to come.
Key Takeaways:
| Exercise | Primary Benefits |
|---|---|
| Squat to Press | Strengthens lower and upper body muscles, improves joint stability, engages core for balance. |
| Deadlift to Row | Builds posterior chain strength, improves posture, and engages core muscles for stability. |
| Push-Up to Side Plank | Enhances upper body strength, core stability, and improves balance and coordination. |
| Reverse Lunge with Bicep Curl | Strengthens legs, glutes, and arms while improving balance and coordination. |
| Kettlebell Swing | Builds lower body strength, improves hip mobility, and boosts cardiovascular fitness. |
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