Why Muscles Matter: The Impact of Weight-Bearing Exercises on Women +40

Why Muscles Matter: The Impact of Weight-Bearing Exercises on Women +40

As women enter their 40s, their bodies undergo significant changes.

Hormonal shifts, reduced metabolism, and age-related challenges can result in muscle loss and a decline in bone density.

Understanding these changes is essential for maintaining health and vitality. This blog post highlights the importance of weight-bearing exercises, supported by evidence on why muscle health is crucial, while offering tailored workout recommendations for women in this age group.

Understanding the Link Between Muscle Loss and Aging

Muscle mass starts to decline as early as age 30. This decline accelerates after menopause, when estrogen levels drop significantly. The condition known as sarcopenia can lead to muscle weakness, increasing the risk of falls and health issues.

Research suggests that women may lose as much as 30% of their muscle mass by the time they reach their 60s without preventive action. This decline affects more than appearance; it impacts mobility, strength, and overall health.

Weight-bearing exercises, are essential for combating muscle loss. These exercises stimulate muscle maintenance and growth, improving body composition and metabolic health.

• Aerobic exercises: Walking, jogging, running, dancing, stair climbing, gardening, and low-impact aerobics

• Resistance exercises: Lifting weights  

• High-impact exercises: Step aerobics, jumping rope, tennis, racquet sports, and running sports  

• Low-impact exercises: Using elliptical training machines, stair-step machines, and gentle floor aerobics 

• Balance exercises: Standing on one leg or practicing yoga or tai chi 

• Flexibility exercises: Stretching and practicing yoga 

• Postural exercises: Core-strengthening exercises that work the muscles in your abdomen, pelvis, and back

A woman performing weight-bearing exercises to enhance muscle health.

Benefits of Weight-Bearing Exercises for Bone Density and Muscle Strength

As women age, they experience a natural decline in bone density, which increases the risk of osteoporosis. This condition makes bones fragile and prone to fractures. Weight-bearing exercises are vital not only for muscle strength but also for promoting bone health.

Enhancing Muscle Strength

• Increased Power and Stamina: Weight-bearing exercises boost muscle strength, enhancing stamina and reducing everyday fatigue. For instance, women who engage in regular strength training often report improved ease in daily activities, like lifting grocery bags or climbing stairs.

  
  

• Metabolic Boost: Increasing muscle mass can elevate your metabolic rate. Studies show that for every pound of muscle gained, the body burns approximately 6 calories per day at rest. This boost helps with weight management over time.

  
  

Improving Bone Health

• Bone Density Improvement: Engaging in activities such as jogging, dancing, or resistance training has been proven to increase bone density, particularly in crucial areas like the spine and hips—up to a 10% increase in bone mineral density can be achieved with regular training.

  
  

• Fracture Risk Reduction: Strong bones lower the risk of fractures, significantly decreasing fall-related injuries—a major concern for women as they age.

  
  

• Joint Stability: Strengthening the muscles around joints improves their stability, reducing the likelihood of joint pain and injuries. For instance, exercises that target the quadriceps can help alleviate knee problems.

  
  

A woman intently focuses as she uses a weight machine at the gym representing the importance of resistance training for muscle health.

Personalized Workout Recommendations for Women in Their 40s

Incorporating a weight-bearing exercise routine can be transformative for women over 40. Here are effective strategies to consider:

Start with the Basics

Focusing on foundational movements engages multiple muscle groups:

• Bodyweight Exercises: Start with push-ups, squats, and lunges. These can be done at home and help in building a strong base before adding weights.

• Resistance Training: Incorporate free weights or resistance bands. A study found that women who used resistance bands twice a week increased their muscle strength by 25% in just 12 weeks.

  
  

Incorporate Variety

Adding variety to your routine keeps things interesting and ensures all muscle groups are engaged:

• Strength Training: Aim for at least two days a week of strength training that targets all major muscle groups.

• High-Intensity Interval Training (HIIT): Alternating between periods of intense effort and rest can enhance muscle endurance and cardiovascular health. HIIT workouts can lead to a 15% improvement in aerobic capacity.

  
  

Focus on Flexibility and Balance

Including flexibility and balance exercises enhances overall functional fitness:

• Yoga or Pilates: Both practices not only improve flexibility but also significantly enhance core strength, critical for stability and fall prevention.

• Balance Exercises: Simple movements, like standing on one leg, improve balance and coordination, reducing the likelihood of falls.

  
  

Seek Professional Guidance

Consider collaborating with a certified trainer who understands the unique needs of women over 40. A trainer can design a personalized plan that adapts with your fitness journey, ensures correct form, and minimizes the risk of injury.

A woman using resistance bands for strength training.

Additional Considerations for Women 40+

• Listen to Your Body: Pay attention to your body's signals. If you experience pain, adjust the exercise or take a recovery day.

• Nutritional Support: Adequate protein intake is crucial for muscle repair. Aim for 8 ounces of protein with every meal, including sources like animal meats, dairy, legumes, and nuts.

  
  

• Hydrate: Drink enough water throughout the day, especially during workouts, as dehydration can impact your performance.

  
  

• Rest and Recovery: Allow muscles time to recuperate. Rest days or low-intensity activities can be beneficial for muscle rebuilding.

  
  

Embrace the Power of Muscles

Muscle strength and bone density are vital for women over 40. Regular weight-bearing exercises are key to combating age-related muscle loss and enhancing overall health. By integrating a balanced regimen of strength, flexibility, and balance training, women can significantly boost their health and well-being.

As you embark on this fitness journey, remember to start at your own pace, listen to your body, and consult professionals when needed. Prioritizing strength training can lead to a future rich with confidence and energy. Taking charge of your wellness today can transform the challenges of aging into opportunities for growth and strength—because muscles truly matter.

Building muscle in midlife is not only possible—it’s essential for maintaining strength, metabolism, and bone health. Below is a carefully selected list of free and paid resources designed specifically for women navigating hormonal shifts and seeking sustainable strength training support.

Top Resources for Gaining Muscle After 40, 50 & 60 (For Women)

✅ 1. Pahla B – Get Your GOAL YouTube Channel

🔗 Pahla B on YouTube

Pahla B is a certified personal trainer and health coach offering low-impact strength workouts and metabolism-boosting routines tailored specifically to women over 50. Her routines emphasize safety, joint-friendly movement, and consistency.

Highlights:

• Free daily workout videos for midlife women

• Strength, cardio, and flexibility workouts

• Free downloadable guide: The 5-0 Method

• Focus on mindset, metabolism, and hormonal health

✅ 2. Flipping 50 with Debra Atkinson

🔗 www.flippingfifty.com

Debra Atkinson is an exercise physiologist and hormone health coach who empowers women 50+ with science-backed fitness programs designed to build strength and resilience.

Highlights:

• Free blogs, videos, and podcast episodes

• Paid courses and group coaching available

• Strong focus on hormone-appropriate workouts and recovery strategies

✅ 3. Jessica Valant Pilates

🔗 www.jessicavalantpilates.com

Jessica is a licensed physical therapist and Pilates instructor who blends clinical expertise with safe, effective movement routines—ideal for women in their 40s through 60s.

Highlights:

• Free YouTube workouts and educational videos

• Focus on core strength, posture, and muscle tone

• Monthly subscription for deeper dive programs available

✅ 4. SeniorShape Fitness (YouTube Channel)

🔗 SeniorShape Fitness on YouTube

This channel is perfect for beginners or those seeking gentler routines. It includes strength training, balance work, and mobility—all accessible from home with minimal equipment.

Highlights:

• Free guided workouts

• Senior-safe strength and cardio options

• Emphasis on form and functional movement

✅ 5. Katie Austin – YouTube & App

🔗 Katie Austin on YouTube

Daughter of fitness icon Denise Austin, Katie brings a fresh, modern approach to classic workouts. Her upbeat routines combine strength, cardio, and lifestyle wellness.

Highlights:

• Fun, high-energy strength routines

• Available on YouTube and via her fitness app

• Free and subscription-based content options

✅ 6. SilverSneakers (for Ages 65+)

🔗 www.silversneakers.com

This national program provides free fitness classes through many Medicare Advantage plans, making it a great fit for women in their later 60s and beyond.

Highlights:

• Free online and in-person classes (check eligibility)

• Strength, flexibility, and balance training

• Social and motivational support

✅ 7. ElderGym

🔗 www.eldergym.com

A reliable and accessible site for senior fitness, ElderGym offers free strength routines, posture exercises, and movement tips to support independence and vitality.

Highlights:

• Designed for older adults

• Free printable workouts and exercise videos

• Focus on strength, balance, and mobility

✅ 8. Women’s Health & WebMD Expert Articles

• Women’s Health – How to Build Muscle After 50

• WebMD – Gain Muscle Mass After 50

hese expert-backed articles offer a great starting point for understanding the basics of midlife strength training, dietary adjustments, and recovery.

A Final Note on Muscle, Hormones, and Whole-Body Health

While exercise is a critical piece, muscle health after 40 is deeply connected to hormones, inflammation, protein intake, hydration, stress, and recovery. If you are exercising consistently but still struggling with fatigue, weight gain, or stalled progress, your body may be asking for deeper support.

That’s where personalized, root-cause care makes the difference.

Transform Your Journey Today!

Gwen Krehbiel, Owner & CNHP

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• Identify the barriers holding you back

• Discover actionable steps to overcome obstacles

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Don’t wait any longer—take the first step towards a healthier, more empowered you. Click the link below to schedule your call today!

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Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.