The Best At-Home Workouts for Women 40+ to Stay Strong and Energized
Let’s be real for a second — feeling stiff, tired, and just “off” as you get older can be SO FRUSTRATING.
One day you’re bouncing out of bed ready to conquer the world… and the next, your knees are popping like popcorn, your back is cranky, and your energy’s nowhere to be found.
Sound familiar??? You are NOT alone.
But here’s the good news: you don’t have to train like a 25-year-old or hit the gym for hours to feel strong, vibrant, and confident in your body again.
In fact, the secret sauce to aging well (and feeling better than ever!) is something simple and super doable…
Moving your body—Every. Single. Day.
No, not punishing workouts.
Not bootcamps or burpees.
I’m talking about gentle, powerful, at-home movement that builds strength, supports your joints, improves your balance, and YES — boosts your energy like a cup of coffee.
Let’s talk about the best types of movement for women 40 and beyond — and exactly how you can get started today, right in your living room!
Why movement matters more after 40
Okay, let’s talk about the WHY.
Once we hit menopause (and beyond), our bodies start going through all kinds of changes — hormone shifts, bone density drops, muscle mass loss (hello, wobbly arms), and a metabolism that suddenly feels like it’s running in slow motion.
But here’s what many women don’t realize: movement is medicine. It’s one of the most powerful tools we have to fight back against aging.
Daily movement can help you:
- Build lean muscle (hello, toned arms and strong legs!)
- Strengthen your bones (goodbye, osteoporosis worries)
- Reduce joint pain and stiffness
- Improve posture and balance (fewer falls = more freedom!)
- Boost your mood and energy
- Sleep better
And let’s be honest… feel WAY more confident in your skin!
So let’s dive into the best types of movement to work into your week.
1. Strength Training (YES, You need it!)
You don’t need to lift heavy weights to be strong. But your body LOVES resistance — especially after 40.
Strength training helps maintain and build lean muscle, supports your joints, and keeps your metabolism humming.
Plus, it’s AMAZING for bone health.
Try this at home:
- Bodyweight squats (or sit-to-stands from a chair)
- Wall push-ups or kitchen counter push-ups
- Standing rows with resistance bands
- Step-ups using stairs or a sturdy step stool
👉 Start with 2-3x per week for 10–20 minutes. You’ll be surprised how fast your strength comes back!
2. Mobility and Flexibility Work
Mobility is what keeps you moving well. It’s about maintaining a full range of motion in your joints so you can twist, reach, and bend without pain.
Think of it like WD-40 for your body — a little movement oil to keep things running smoothly.
Try this at home:
- Cat-cow stretches on hands and knees (great for the spine!)
- Gentle neck and shoulder rolls
- Hip circles
- Standing side bends
- Ankle circles while seated
Add these in daily, even if just for 5–10 minutes. Your body will thank you.
3. Yoga (Your Secret Superpower)
If you haven’t tried yoga lately (or ever), I promise — it’s not just for 20-somethings on Instagram. Yoga is INCREDIBLE for midlife women.
It builds strength, improves flexibility, calms the nervous system, and helps you reconnect with your body in a way that feels empowering (not punishing).
Try this at home:
- Downward dog
- Warrior poses
- Bridge pose
- Legs up the wall (amazing before bed!)
You can do yoga with a chair, on a mat, or even in bed. There are so many styles — find one that feels good for YOU.
4. Balance Training (So you can stay on your feet!)
Falls become more dangerous as we age. But good news — balance is a skill, and like any skill, you can train it.
Just a few minutes a day can improve your stability and confidence walking, hiking, climbing stairs — all the things that make life FUN.
Try this at home:
- Single leg stand (hold onto a counter for support)
- Heel-to-toe walk in a straight line
- Side leg raises
- Stand on a pillow or folded towel for an extra challenge!
Bonus: many strength and yoga moves improve balance at the same time.
5. Walking (The Queen of Movement!)
Never underestimate the power of a good walk.
Walking is one of the BEST exercises for your heart, your brain, your bones, and your soul. It boosts circulation, clears your mind, and gives your joints a low-impact, feel-good workout.
Try this:
- Morning walk around the block to boost energy
- 10-minute “movement snacks” throughout the day
- Listen to a podcast, call a friend, or enjoy nature — multitasking at its finest!
Aim for 30 minutes a day, but remember: EVERY step counts.
How to stick with it (Even on the hard days)
Let’s be honest. Starting something is easy. Sticking with it? That’s where most of us fall off.
But here’s the thing: You don’t have to do it perfectly. You don’t need to work out for an hour. You don’t even have to break a sweat.
You just need to show up. A little movement every day adds up BIG TIME.
Here are some tips:
- Set a reminder on your phone
- Lay out your mat or workout clothes the night before
- Invite a friend to join you (accountability helps!)
- Keep it FUN — play your favorite music!
- Celebrate the little wins: “I moved today. I showed up. I did that.”
REMEMBER, This is about feeling amazing
You don’t have to be perfect.
You don’t need a gym membership.
You don’t need to do what everyone else is doing.
You just need to move YOUR body in a way that feels good and supports your long-term health. You deserve to feel strong, capable, and FULL of energy — not just for today, but for decades to come.
Ready to feel strong, flexible, and full of life?
You don’t have to figure this all out alone — come join us inside The Midlife Wellness Lounge, our FREE Facebook group created just for women in midlife who are ready to move more, stress less, and feel GOOD again.
Inside, you’ll find:
✅ Simple, doable at-home workouts
✅ Weekly wellness tips that actually work
✅ Fun Challenges to help you stay on track
✅ Mini Classes and Courses to guide your journey
✅ And a whole lotta support from women who get it!
This is YOUR space to feel empowered, encouraged, and connected as you build strength, energy, and confidence in this amazing chapter of life.
💖 We’d LOVE to have you inside!
👉 Click here to join The Midlife Wellness Lounge
PLUS… don’t forget to grab your FREE Longevity Starter Kit!
This powerful guide will walk you through the exact habits and simple shifts that support energy, strength, and vibrant health in midlife — no overwhelm, no confusion, just real-life tools that work.
👉 Download the Starter Kit here!
Let’s keep moving, growing, and glowing — TOGETHER. 🎉💪🌸
See you in the Lounge, friend! 💪💃🌟
