The 6 essential strength exercises for women over 40
If I could only choose 6 exercises to keep in my program after 40, these would be the ones. They are not new, viral or trendy. Instead, they represent the most valuable, real-life movements that everyone needs to be able to do, to stay independent as we age.
Here is why each one earns its place, exactly how to do it, and the mistakes worth watching for.
Quick answer
The six exercises are the deadlift, squat, overhead press, single-arm row, split squat, and farmer's carry. Together they cover the hinge, squat, push, pull, single-leg, and carry patterns a body relies on every day, from picking things up off the floor to carrying shopping. Fortify's programs for women 40+ are built around variations of these six, because they cover the most ground for the time you put in.
Why these six exercises
Strength training after 40 does not need to be complicated. What matters more is consistency and picking movements that carry over to real life: getting up off the floor, reaching a top shelf, carrying a child or a bag of shopping.
These six also happen to be well supported by research on midlife and older women. Check out our Resources page if you like to read the full details.
The six exercises: how to do them and what to watch for
All of these movements can be adapted to your level. For example, you can use water bottles for the dumbbell movements, accessible to everyone! The Fortify app is designed to program the appropriate movements and equipment for your level of experience, and the equipment you have.
I have described each one using the version that I currently do, but please bear in mind that it took me 4 years to work up to this level. You only need two pieces of equipment for all six, in my current program: a barbell for the deadlift, squat, and overhead press, and a pair of dumbbells for the single-arm row, split squat, and farmer's carry.
| Exercise | Pattern | Equipment |
|---|---|---|
| Deadlift | Hinge | Barbell, kettlebell or dumbbells |
| Squat | Squat | Barbell, kettlebell or dumbbells |
| Overhead press | Push | Barbell, dumbbells or water bottles |
| Single-arm row | Pull | Dumbbell or water bottle |
| Split squat | Single-leg | Dumbbells |
| Farmer's carry | Carry | Dumbbells |
Deadlift
Why it matters
- Trains the hip hinge, the safest way to pick things up off the floor.
- Heavy lifting like this is linked to greater bone density at the hip in older adults.
- Builds real, functional strength for everyday lifting.
How to do it
- Stand with feet hip-width, bar over midfoot.
- Grip the bar firmly, arms just outside your knees forming a vertical line from shoulder to wrist.
- Keeping the bar still, bend at the ankle until both shins gently touch the bar.
- Inhale, engage your lats and brace your core, keeping your back flat and your neck long.
- With weight spread throughout your foot, push the floor away, keeping the bar close to your body.
- Stand tall at the top without leaning back.
- Hinge at the hips, driving them back to lower the bar.
- Let your knees bend once the bar passes them, keeping your spine neutral throughout.
- Exhale at the bottom and repeat.
Tips and warnings
- Adding weight too quickly is a bigger injury risk than an imperfect back position, so add load slowly and steadily.
- A rounding back late in a set, as you fatigue, is the most common fault to watch for.
- If you have a diagnosed vertebral fracture, get cleared by a doctor or physio before loading this movement.
Squat
Why it matters
- A 12-week heavy squat program has been shown to increase bone density at the spine and hip in postmenopausal women with osteopenia or osteoporosis.
- It is the loaded version of standing up from a chair, a skill worth keeping for life.
How to do it
- Set the bar on your upper traps, grip just outside your shoulders.
- Feet shoulder-width, toes slightly out.
- Inhale and brace your core, then sit your hips back and down.
- Keep your chest lifted and knees tracking your toes.
- Only go as deep as you can while keeping your back straight.
- Drive through your heels to stand tall, exhaling at the top, then repeat.
Tips and warnings
- Knees caving inward is the most common fault, so cue them out in line with your toes.
- Squatting deeper than your hip and ankle mobility allows is the main cause of a rounded lower back, not the squat itself.
- Breathe out as you stand up. Holding your breath through the whole set can spike your blood pressure.
Overhead press
Why it matters
- Trains the movement behind reaching for a top shelf, a skill that quietly disappears with age.
- Upper body strength, not just lower body, is linked to a lower risk of early death.
How to do it
- Stand with feet hip-width, bar at collarbone.
- Inhale and brace your core, squeeze your glutes.
- Press the bar overhead in a straight line, without flaring your elbows or arching your back.
- Lower the bar with control back to the start position.
- Exhale at the bottom and repeat.
Tips and warnings
- Arching your lower back to force the bar up is the most common mistake. Reduce the weight instead.
- Existing shoulder pain on this movement is a stop-and-check signal, not one to push through.
Single-arm row
Why it matters
- Rowing movements strengthen the upper back and rear shoulder.
- Helps offset the rounded-forward posture common with desk work.
- May also help against age-related upper back rounding (kyphosis), which is more common with osteoporosis.
How to do it
- Support your body with one hand and knee on the same side on a bench.
- Hold a dumbbell in your opposite hand, with the arm hanging straight down.
- Row by pulling the dumbbell up and back toward your hip, squeezing your shoulder blade.
- Lower under control without twisting your torso, keeping your spine neutral.
- Complete all reps on one side, then swap sides.
Tips and warnings
- Twisting your torso to help the weight up is the most common mistake, and it shifts the work onto your lower back.
- Yanking the weight up with momentum reduces the benefit and adds strain.
Split squat
Why it matters
- Trains each leg on its own, one of the best ways to build balance.
- Reveals and fixes side-to-side strength differences a regular squat can hide.
How to do it
- Position bar on upper traps, stand tall.
- Step one foot back into a split stance.
- Lower back knee straight down to the floor.
- Front thigh should be parallel at the bottom.
- Drive through front heel to return.
- Repeat all reps on one side, then switch.
Tips and warnings
- Watch that your front knee does not drift inward or past your toes.
- Balance is harder here than in a regular squat. Start near a wall or bench until the movement feels stable.
Farmer's carry
Why it matters
- Grip strength is one of the simplest predictors of long-term health, shown in a study of over 140,000 adults.
- It is the loaded version of an everyday task, carrying shopping or a child.
How to do it
- Hold heavy dumbbells at your sides.
- Walk with short, controlled steps.
- Keep your shoulders back and core braced, without leaning or swaying.
- Walk for time or distance.
Tips and warnings
- Do not shrug your shoulders up to hold the weight. Let it hang, shoulders back and down.
- Watch your footing. A trip while carrying weight is a bigger risk than the exercise itself.
Getting started safely
You do not need to start heavy, or even start with a barbell. Many women begin the deadlift with an empty bar or a light dumbbell version of the movement and build from there. What matters more than the starting weight is adding load slowly and consistently over weeks and months, which is the idea behind progressive overload.
If a joint is sensitive or equipment is not available, swap the exercise for a version that feels right rather than skipping the session altogether. And if you are new to lifting or managing a bone health diagnosis, get clearance from a doctor or physio before you load any of these movements, particularly the deadlift and squat.
Takeaway
You do not need a long list of exercises to train well after 40. The deadlift, squat, overhead press, single-arm row, split squat, and farmer's carry cover the movement patterns that matter most, and building a routine around them is exactly what Fortify's programs for women 40+ are designed to do.
Please note: Fortify provides general fitness information only. It is not medical advice. Please consult a qualified healthcare professional before starting a new exercise program.
Frequently asked questions
What are the 6 exercises every woman over 40 should prioritize?
The deadlift, squat, overhead press, single-arm row, split squat, and farmer's carry. Between them they cover the hinge, squat, push, pull, single-leg, and carry patterns a body relies on for everyday life.
Do I need a full gym to do these exercises?
No. Three use a barbell (deadlift, squat, overhead press) and three use dumbbells (single-arm row, split squat, farmer's carry), so all six can be done at home with an adjustable dumbbell set or at a regular gym.
Are these exercises safe if I have osteoporosis or osteopenia?
Many women with osteoporosis or osteopenia can train safely with the right exercise selection and gradual progression, but get clearance from your doctor or physio first, especially if you have a diagnosed vertebral fracture.
What weight should I start with?
Start lighter than feels necessary and add load slowly. Claire's own first deadlift was 15kg. Adding weight too quickly is a bigger injury risk than an imperfect position early on.
How often should I train these exercises each week?
Most women do well fitting these six movements across two to three sessions a week, with a rest day between sessions that hit the same muscle groups. See our guide on how many days a week you should strength train.