Over 40 and just started to train? No problem! I promised you an article about the 4 training exercises every woman should do. So here it is:
In my last article I went off-script and wrote a manifesto instead of a training guide. This time, I’m keeping the promise: four exercises I recommend to every woman who is just starting to train seriously — or who wants to rebuild her foundation from scratch.
No complicated programming. No gym intimidation. Just four movements that will change how your body functions, how you feel on a trail, and how you age.
Let’s get into it.
Before We Start: A Word on Weights in training exercises
Every exercise in this list can be done with bodyweight first. But the goal — always — is to add load.
Not because heavier is better for the ego. Because your muscles, bones, and joints need resistance to grow stronger. This is not optional at 40+. It is biology.
Start light. Learn the movement. Then add weight — faster than you think you’re ready for. You will surprise yourself.
A note on equipment: you don’t need a full gym. A pair of dumbbells, a kettlebell, a sturdy chair or step, and a jump rope will cover everything on this list.
Exercise 1 — Squats
(work towards adding extra Weighs)
Why it’s here: The squat is the single most functional movement a human body can do. Every time you sit down, stand up, pick something off the floor, or descend a steep trail, you are squatting. If you can’t squat well under load, everything else suffers.
Which variation? This depends entirely on what feels natural to your body:
- Goblet squat — hold a single dumbbell or kettlebell at your chest. Excellent for learning depth and keeping your torso upright. My personal favourite for beginners.
- Sumo squat — wider stance, toes turned out. Easier on the knees for many women, and hits the inner thighs and glutes beautifully.
- Dumbbell squat — one dumbbell in each hand, hanging at your sides. Simple, scalable, effective.
There is no single correct version. The correct squat is the one you can do with full range of motion, without pain, and with a weight that actually challenges you.
How to train it:
- 3-4 sets of 8–12 reps
- Rest 60–90 seconds between sets
- When 12 reps feel easy, increase the weight
Common mistake: Going too light for too long. If you can have a full conversation during your squat set, the weight is not heavy enough.
Exercise 2 — Step Up/Down -goal Weighted ones
Why it’s here: Knee strength is one of the most underrated training priorities for women — especially for anyone who hikes, climbs, or does via ferratas. Descending a steep trail on weak knees is miserable. It doesn’t have to be.
The step up and step down builds single-leg strength, knee stability, and hip control simultaneously. It also directly mimics what your legs do on terrain.
How to do it: Use a sturdy step, stair, or box — around knee height to start. Hold a dumbbell in one or both hands. You can lightly rest one hand on a door frame or wall for balance — this is not cheating, this is smart training.
- Step up: Place one foot fully on the step. Drive through that heel to stand up. Don’t push off with the back foot.
- Step down: Lower the back foot slowly and with control. The slow part is where the work happens.
How to train it:
- 3-4 sets of 8–10 reps per leg
- Slow the descent to 3–4 seconds
- Add weight progressively
Progression: When this becomes easy, increase the step height or the weight. When you’re ready for more challenge, try it without the wall support.
Exercise 3 — Jumps (Yes, Really)
Why it’s here: Jumping is not just cardio. It is one of the most powerful tools we have for bone density — and bone density is exactly what is under attack during perimenopause and menopause.
Every impact from a jump sends a signal to your bones to stay dense and strong. No pill does this as efficiently as impact training.
I know. You haven’t jumped since school. Neither had most of my clients before I introduced this. And now they love it.
Options — pick one:
- Jump rope — the most efficient option. Even 30 seconds is enough to start. Build up to 2–3 minutes continuously.
- Jumping jacks — lower impact, good starting point if jumping rope feels too intense.
- Box jumps — for when you’re ready for more. Jump onto a box or step, land softly, step down.
- Broad jumps — jump forward with both feet, land with soft knees. Powerful and simple.
How to train it:
- 3 rounds of 30–60 seconds
- Focus on soft landings — land quietly, absorb the impact with bent knees
- If you have joint issues, start with jumping jacks and progress slowly
Important: Land quietly. If you’re making a loud thud on every landing, you’re not absorbing the impact — you’re sending it straight to your joints.
Exercise 4 — Core: Dead Bugs and Plank Variations
Why it’s here: A strong core is not about aesthetics. It is about being able to carry a backpack for 8 hours, clip into a via ferrata harness without your back giving out, and stay stable on a mountain bike through technical terrain.
Crunches and sit-ups build surface muscles and put stress on your spine. Dead bugs and planks build deep core stability — the kind that actually protects you.
Dead Bug
This is where I start every client who is new to core training. It looks deceptively simple. It is not.
How to do it:
- Lie on your back, arms pointing toward the ceiling, knees bent at 90 degrees (legs raised, shins parallel to floor)
- Slowly lower your right arm overhead and your left leg toward the floor — simultaneously
- Keep your lower back pressed into the floor the entire time. This is the work.
- Return to start. Repeat on the other side.
3 sets of 6–8 reps per side. Slow and controlled. If your lower back lifts off the floor, the range of motion is too large — make the movement smaller.
Plank on Forearms
The classic. And for good reason.
How to do it:
- Forearms on the floor, elbows under shoulders
- Body in a straight line from head to heels
- Squeeze your glutes, brace your core, breathe normally
- Hold
Start with 20–30 seconds. Build toward 60 seconds. When 60 seconds feels easy, don’t just hold longer — make it harder. Try lifting one foot slightly off the ground, or tapping alternate shoulders.
Progressions from here:
- Plank with shoulder taps
- Side plank (on forearm)
- Plank with leg lift
- RKC plank (maximum tension version)
How to train it:
- 3 sets of dead bugs + 3 sets of planks
- Rest 45–60 seconds between sets
- Progress one variation at a time — master each before moving on
Putting It Together: Your First Training Session
[POZA 8 — tu la sfarsitul unui antrenament, transpiraata, zambitoare, reala. Nu poza de after-workout Instagram. Caption: “This is what done looks like.”]
Here is how a simple session with these four movements looks:
| Exercise | Sets | Reps / Time |
|---|---|---|
| Squat with weight | 3 | 8–12 reps |
| Step up/down | 3 | 8–10 reps/leg |
| Jumps (your choice) | 3 | 30–60 sec |
| Dead bug | 3 | 6–8 reps/side |
| Plank on forearms | 3 | 20–60 sec |
Total time: 35–45 minutes including warm-up.
Do this 2–3 times per week. Not every day — your body needs time to adapt and rebuild between sessions. That rebuilding is where the strength actually happens.
One More Thing
These four movements are a foundation, not a ceiling.
Once you’ve mastered them — once the squat feels natural under real weight, the step down is controlled and smooth, you can jump rope for 2 minutes without stopping, and your plank is solid for 60 seconds — you will be ready for more.
And there is a lot more.
But you have to start here. Everyone does. Including me, 25 years ago, in a climbing gym in Oradea.
Train strong. Your future self is already grateful.
Questions about form, progressions, or where to start? Get in touch — or follow along on Instagram where I share training clips, real-life movement, and the occasional via ferrata adventure.
→ Read next: Why Every Woman Over 40 Needs to Train — Not Just Move
4 exercises. Real results. Step by step progression.
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