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4 Ways to Get in Best Shape of Your Life in 30 Days, For Age 50+

This trainer has you covered.

FACT CHECKED BY Christopher Roback
tracy_steen3
FACT CHECKED BY Christopher Roback

Staying fit after 50 is essential for independence and healthy aging. “As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health,” family medicine physician Christopher Cutter, MD, tells Scripps Health. “Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines.” Fitness influencer and personal trainer Tracy Steen is an expert on workouts for the over-50s, and has lots of good advice about strength routines to help build muscle and burn fat. Here are four easy strength routines to see results in 30 days.


Knee-Friendly Full Body Compound

@tracysteen

Knee Friendly Full Body Compound Workout! If you are having knee pain, but want to get a good total body workout in, try this set! 12 reps each exercise or 45 seconds of work with 15 seconds of rest, repeat for three rounds. Workout: Dumbbell swing press Bent arm lateral raise Kickstand DL high pull Bent over row hammer curl Chest press bridge Tricep extension flutter kick Neider press tap Glute bridge Bicep serve kickback #fitover50women #menopause #compoundworkout #kneefriendlyworkout

If you don’t want to damage your joints, this full-body workout from Steen is for you.

Workout:

12 reps for each exercise or 45 seconds of work with 15 seconds of rest, and repeat for three rounds.

  • Dumbbell swing press
  • Bent arm lateral raise
  • Kickstand DL high pull
  • Bent over row hammer curl
  • Chest press bridge
  • Tricep extension flutter kick
  • Neider press tap
  • Glute bridge
  • Bicep serve kickback

Arm Workouts

@tracysteen

How I’m training arms in my 50s! Workout: 45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times. Pinwheel curl Plié pulse curl Arnold press Military pulse press Tricep chest press Tricep overhead pulse Bicep curl Partial bicep curls Tricep kickback Straight arm tricep pulse On the YouTube video, I filmed a lot more exercises, so be sure to follow me on YouTube for that full. Follow along workout! #armworkoutsforwomen #armworkout #menopause

Steen has a great arm workout using weights.

Workout:

45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times.

  • Pinwheel curl
  • Plié pulse curl
  • Arnold press
  • Military pulse press
  • Tricep chest press
  • Tricep overhead pulse
  • Bicep curl
  • Partial bicep curls
  • Tricep kickback
  • Straight arm tricep pulse

Glute Workouts

@tracysteen

Firm Booty & Thigh Workout! The weight amount that I use is listed on the screen, but always lift within your own abilities! Would you like to see this one on YouTube? Let me know when the comments! Workout: 45/15 x3 Tiptoe squat Reverse lunge Lying scissors X3 Sumo squat sweep Side lunge twist weighted squat jumps X3 Far reaching step up Single leg glute thrust Frog squat abductor X3 ##thighworkout##glutesworkout ##fitover50women

Want nice glutes? Steen has you covered.

Workout:

45/15 x3

  • Tiptoe squat
  • Reverse lunge
  • Lying scissors
  • X3
  • Sumo squat sweep
  • Side lunge twist
  • weighted squat jumps
  • X3
  • Far reaching step up
  • Single leg glute thrust
  • Frog squat abductor
  • X3

Lower Body

@tracysteen

Brutal Leg Day at home! 🦵 Build & Burn 🔥 Workout: 45 seconds work,15 seconds rest x3 1. Squat dead lift + in and out squat jumps 2. Front lunge pass + front lunge hop 3. Glute thrust + banded abductions 4. Step up + split squat hop #Menopause #FitOver50 ##MoveDaily

Strong legs are very important when over 50.

Workout:

45 seconds work,15 seconds rest x3

  • Squat deadlift + in and out squat jumps
  • Front lunge pass + front lunge hop
  • Glute thrust + banded abductions
  • Step up + split squat hop.

RELATED:Burn Belly Fat While You Sleep with This Healthy Drink

Lift Weights!

@tracysteen

Women! You have to start lifting!! #fitover50 #menopausefitness #longevity

Steen emphasizes how important lifting weights is for women over 50. “Doing regular load-bearing activity like resistance training can help stave off the loss of both bone density and muscle.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

As a fitness specialist who works primarily with adults over 50, I've seen firsthand how challenging it can be to stay active as we age. Maybe you've tried hitting the gym only to find that those high-intensity workouts leave your joints screaming, or perhaps you've convinced yourself that serious exercise just isn't in the cards anymore. I'm here to tell you that transforming your body after 50 is absolutely possible—and you don't need to punish yourself to do it. Read on to discover five low-impact exercises that can change your life without wrecking your body.

Why Your Body Needs Gentle Movement Now

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Let's be honest—the biggest hurdle for many of us over 50 isn't physical, it's mental. We either think we're too old for serious exercise or we get discouraged when we can't keep up with the same routines we did in our 30s. Many of us are already dealing with some stiffness or joint pain, and the last thing we want is to make it worse.

That's where low-impact exercise comes in. These movements are gentle on your joints but still effective for building strength, improving balance, and boosting your overall fitness. They're sustainable, meaning you can do them regularly without risking injury or excessive fatigue. Best of all, most can be done right at home—no fancy gym membership required.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strengthen Your Legs Without Standing Up

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Don't let the simplicity fool you—seated marching is a powerhouse move for building leg strength and improving coordination. It's perfect if you're just getting back into fitness or if standing exercises are challenging for you right now.

Simply sit tall in a chair with your feet flat on the floor, then lift one knee up toward your chest, lower it back down, and repeat with the other leg. Aim for 1-2 minutes of continuous marching, 3-4 times per week. Keep your posture tall and avoid leaning back in the chair to prevent any strain on your lower back.

Want to make it easier? Slow down your pace or don't lift your knees quite as high. Ready for more challenge? Speed up slightly or add light ankle weights for extra resistance.

Say Goodbye to Weak Knees

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Standing leg curls are fantastic for targeting the hamstrings—those muscles at the back of your thighs that often get neglected. These muscles are crucial for knee stability, which becomes increasingly important as we age.

To perform this exercise, stand tall holding onto a chair or counter for support. Slowly bend one knee, bringing your heel toward your buttocks, then lower it back down with control. Do 2-3 sets of 10-12 repetitions on each leg, 3-4 times per week.

For an easier version, just bend your knee slightly and focus on slow, controlled movements. If you're looking for more challenge, hold the bent position for a few seconds before lowering, or add ankle weights for resistance. Remember not to arch your back during this movement—keep your spine neutral to avoid discomfort.

Walk This Way to Prevent Falls

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As we age, our balance often deteriorates without us even noticing—until we have a close call or a fall. Heel-to-toe walking is a simple yet incredibly effective exercise for improving balance and stability.

Find a clear path in your home, perhaps along a hallway where you can use the wall for support if needed. Place the heel of your right foot directly in front of the toes of your left foot, as if you're walking on a tightrope. Continue this pattern, placing the heel of each foot directly in front of the toes of the other foot. Do this for 1-2 minutes at a time, several times per week.

If this feels too challenging, start with slightly smaller steps and a slower pace. As your balance improves, you can gradually increase your walking time. Keep your posture aligned and resist the urge to lean forward as you walk.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Your Hips Will Thank You for This One

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Many exercise routines focus on forward movement, but our bodies need to be strong in all directions. Side-stepping specifically targets the hip muscles that support lateral movement, which is essential for stability and preventing falls.

Stand with your feet hip-width apart, knees slightly bent. Step to the right with your right foot, then bring your left foot to meet it. Continue stepping to the right for several steps, then reverse direction and step to the left. Perform side-stepping for 1-2 minutes, 3-4 times per week.

For a less challenging version, take smaller steps or rest more frequently. Want more of a workout? Increase your pace or place a resistance band around your legs just above the knees. Throughout the exercise, keep your chest up and avoid slouching or turning your body too much—the movement should come from your hips and legs.

Tap Your Way to Better Balance

Bare feet on a wooden floor during a gait analysis.

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Our ankles often get overlooked in fitness routines, but they're crucial for mobility and balance. Toe taps are a simple exercise that improves coordination while strengthening the lower legs and ankles.

Sit in a chair with good posture and feet flat on the floor. Keeping your heel on the ground, lift the toes of your right foot up toward your shin, then tap them back down. Repeat with the left foot, alternating between feet. Perform 2-3 sets of 10-15 repetitions per leg, 3-4 times per week.

If you find this challenging, slow down the movement and rest between sets. For more difficulty, increase your speed or add a light weight across your feet. Remember to keep your movements deliberate and controlled—jerky motions can strain the knees.

No Need to Overthink Your Workout Schedule

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Don't overthink it—you don't need an elaborate training schedule to see results. Start by choosing 3-4 days each week for your exercise sessions. Aim for about 30 minutes per session, mixing the exercises we've covered for a balanced approach to strength and balance.

If 30 consecutive minutes feels like too much, break it up! Try 10 minutes in the morning, 10 at midday, and 10 in the evening. The body doesn't care if your exercise is spread throughout the day or done all at once—what matters most is consistency.

Remember to listen to your body and rest when needed. Some days you might feel energetic and do more, while other days might call for a gentler approach. That flexibility is one of the beauties of these low-impact exercises.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Eat This to Bounce Back Faster

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Exercise is only part of the equation—what you eat plays a huge role in how your body responds to movement, especially after 50. Our bodies typically need more protein as we age to maintain muscle mass, and recovery time often lengthens.

Focus on a balanced diet that includes lean proteins, plenty of vegetables, and whole grains. Stay well-hydrated, as dehydration can exacerbate joint pain and reduce energy levels. On your rest days, consider light stretching or a slow walk to promote recovery without overtaxing your system.

Perhaps most importantly, prioritize sleep. Quality rest is when your body repairs itself, and good sleep has been linked to better weight management, improved mood, and faster recovery from exercise.

The Changes You'll Notice (And Feel)

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Stick with these exercises consistently for just a few months, and you'll begin to notice real changes in how you feel and move. Most of my clients report stronger legs with less joint pain, making everyday activities like climbing stairs or getting up from a chair noticeably easier.

You'll likely build endurance, meaning activities that once left you winded may become manageable or even enjoyable. Many people also notice improved fluid balance in their bodies—less water retention means you may feel lighter and less bloated.

Don't expect overnight transformations, but do look for subtle improvements in how you feel day to day. These small wins compound over time into significant changes in your quality of life.

Feeling Overwhelmed? Start Here

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If you're feeling overwhelmed at the thought of starting a new fitness routine, here's my best advice: start small. Pick just one or two exercises that appeal to you—perhaps walking or gentle stretching—and build from there.

On days when you're tired or lacking motivation, fall back on those favorite exercises. Something is always better than nothing, and maintaining the habit of movement is more important than any individual workout.

If you're struggling to stay consistent or just want more guidance, consider working with a trainer, either in person or virtually. Having someone to guide you, answer questions, and hold you accountable can make all the difference in your success.

The truth is, it's never too late to improve your fitness, and your body is more capable than you might think. These low-impact exercises offer a gentle but effective path to better health—all you need to do is take the first step.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”


It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

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The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

Fillet of Salmon.Shutterstock

The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

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“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

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“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

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Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

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“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

Mature athlete using rowing machine while working out in a gym.Shutterstock

“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Liz_Hilliard3
Liz Hilliard
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

After 50, your body changes bigtime—and what you have to do to stay fit changes too. For me, in my early 50s during the onset of menopause, I was a certified Pilates trainer, and I was already doing my traditional Pilates workout daily—and yet I noticed an increase in belly fat and a decrease in overall strength in my body. What gives? I thought.


As an experiment, I hired a personal trainer to break this plateau and specifically asked him to try to bulk me up by using heavy weights. I was using myself as a guinea pig for my new concept of using heavier resistance paired with my Pilates training. I specifically needed to see how much weight it would take to bulk up my body. While every woman is different, most of us don’t have the amount of testosterone it takes to build large muscle mass. In my case, the very first thing I noticed using heavy weights was an immediate shrinking of my waist.

I had been teaching Pilates for several years which is 100% core centric but as soon as I picked up more resistance and incorporated it into my Pilates exercises, I not only saw my waist shrink but my arms and legs sculpt, my abs flatten, and my back cut.

At the same time, my daughter was getting married and wanted to see better results from what she was doing. I started combining the weight work with the Pilates work and my own program, Hilliard Studio Method, was born. I practiced the exercises on my clients, my daughter, and me and the results were noticeable almost immediately. Numerous guests at the wedding commented on our backs and arms and the rest is history!

While creating HSM, which combines heavier resistance with dumbbells, bands, weighted balls, and gliders with core-centric Pilates exercises, I noticed a significant decrease in belly fat and an overall strengthening and sculpting of my body all while in the throes of menopause. The other key change I made was adding more lean protein into my diet. Read on to see how you can incorporate these learnings into your life and get your best body after 50.

Eat Real Food

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Diet is an imperative part of the journey! What we eat is extremely important for overall health and longevity, and my motto is to eat real food and aim to consume one gram of protein per body weight to shed weight and see the results of your workout. Start the day with protein in your smoothie, enjoy eggs or egg whites with vegetables, add nuts and lean proteins to your salads, and combine complex whole carbohydrates like quinoa with your vegetables and lean protein for dinner. I eat whole fruits and avoid processed foods and sugars. I view food as fuel and try to remember that food is either medicine or poison for our bodies.

Me, I enjoy the Hilliard Studio Method Signature Smoothie. By starting my day with 27g of protein, I set myself up for success, fuel my body for my workout, stay satiated longer, and help my muscles repair and grow. I try to eat about 1 gram of protein for each pound of weight I carry. Since I weigh around 135 lbs., my goal each day is get around 130 to 135 grams of protein per day.

Related: Grace Albin Just Shared This Ultimate Glute Workout

Add Resistance Training to Your Workout Routine

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There is nothing more effective for toning and sculpting your body and strengthening your bones. It is literally the fountain of youth!

At the time I was developing HSM, strength training was associated with bulking. Many women were, and still are, afraid that adding weights to their workout will immediately make them “bigger”. What I found however was that weight training and compound exercises shaped my body in a slimmer, stronger way while also increasing my metabolism and improving my overall cardiovascular and bone health.

Move Your Body

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Take a walk, walk while you’re on a phone call, and get outside as often as possible. We require natural light to keep our moods and hormones in balance. Incorporate play into your daily routine whenever possible. Stand on one leg when you’re brushing your teeth and use your non-dominant hand. This not only helps with balance but engages your core muscles which are key to a healthy back and posture while challenging new pathways in our brains.

Exercise With a Friend or Group

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Whether you’re in a group class or on a walk with your friends, working out with others helps keep you accountable and keeps it fun! You’ll reap the benefit of both physical and mental health!

Related: I Lost 100 Pounds by Fasting and You Can Too

Here's Some Motivation!

Liz_Hilliard4Liz Hilliard

It's never too late and you’re never too old to get started! I started Hilliard Studio Method in my 50s and designed it so that it's doable for everyone no matter their age or fitness level. Your body can always get stronger. For the last 20 years my workout has had an incredible benefit to my overall health. I’m not genetically lucky. In my family heart disease, obesity, hypertension, diabetes, and osteoporosis traditionally strike at an early age. At 70 my VO2 max (an indication of overall health) is that of an elite athlete. I have a BMI of 19.5, excellent bone density, and cardiovascular health all due to my workout and good nutrition.

If you’re interested in longevity, graceful aging, and staying healthy as you age all of us need a workout that combines strength training, flexibility, and cardio. I strength train at HSM at least 4 times a week for my physical, emotional, and mental health. I just turned seventy and have never been stronger!

Liz Hilliard, author, motivational speaker, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, total-body workout described as “Pilates on steroids” where Strength Training meets Pilates – uses the mantra “Be Powerful” to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving. She's STOTT Pilates and HSM certified.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

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Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

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Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

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The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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Liz Hilliard
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Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

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Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us spend our days sitting in chairs, hunched over desks, and wondering why our bodies ache. Celebrity fitness coach Vanja Moves, founder of the MoveMethod with over 1.2 million Instagram followers, believes we've forgotten a fundamental position our bodies were designed for. "This simple act has completely transformed my body and my mind," Vanja explains about her daily squatting practice. Discover how dedicating just minutes a day to this natural position could revolutionize your mobility, posture, and overall well-being in just 100 days.

Your Body Will Resist At First

Day one is when reality hits. Your body will fight against this forgotten position. "Everything will hurt," warns Vanja in her post. "Your ankles are gonna scream, your knees are gonna ache, your back will be fried, but this is all normal." She recommends elevating your heels slightly and holding onto support to make the position more accessible. The goal isn't perfection but accumulating time in the squat throughout your day.

Push Through The Resistance

Days two and three bring what Vanja calls "the resistance phase." Your body continues to protest as you challenge yourself to hold the position longer. "You're gonna wonder whether it's safe for you, you're gonna wonder whether you can cause more injuries," Vanja acknowledges. Despite the discomfort, she encourages pushing through, aiming to accumulate 5-7 minutes of squatting throughout your day.

Find Opportunities To Practice

Consistency is key to transformation. Vanja suggests incorporating squats into your existing routine: "Do this when you're resting, do this when you're watching TV, do this when you're brushing your teeth, when you're scrolling your phone." Instead of sitting in a chair during breaks, try squatting. These small moments add up quickly when you make them habitual.

The Shift Begins Around Day Seven

By the end of your first week, you'll notice significant improvements. "You are gonna notice yourself improving in your ankles, in your knees, in your hips, your position will be lower," says Vanja. This is when the position starts feeling natural rather than forced. Many of Vanja's students begin craving the squat instead of sitting by this point, recognizing they've reclaimed a natural human position.

Challenge Yourself With Consistency

Between days seven and fourteen, Vanja recommends becoming more intentional. "My advice to most of my students is to accumulate 30 minutes throughout the day," she shares. This isn't 30 minutes at once but accumulated time. Keep track with a timer or notebook to ensure you're progressing. If 30 minutes seems overwhelming, start with 15-20 minutes and work your way up.

Squatting Becomes Second Nature

Around day thirty, squatting evolves from a challenge to an embodied practice. "This is when you find yourself squatting everywhere and anywhere," Vanja explains. "You're not gonna care that you're a weirdo, you'll be squatting in shopping centers, you'll be squatting at bus stations." Your body begins to crave this position naturally, and you'll find yourself dropping into a squat without even thinking about it.

Your Movement Freedom Expands

As your body adapts, you'll gain new movement capabilities. According to Vanja, "This is the time when you'll be able to do things like moving through that squat with complete freedom." Your hips and ankles become more mobile and lubricated, allowing for smoother transitions and deeper positions. The benefits extend beyond just being able to squat comfortably.

Transformation Becomes Permanent

Between days fifty and one hundred, the practice becomes lifestyle. "This is where the transformation is going to become permanent," Vanja says. You'll notice improved ankle mobility, knee stability, hip flexibility, and lower back health. Many people also experience better digestion. The squat becomes a tool you use naturally throughout your day.

Beyond The Squat: Expanded Movement Potential

The daily squat practice opens doors to more advanced movement patterns. "That's when you'll be able to do things that you did as a child, like cartwheels, like transitioning through low-gait positions," explains Vanja. What began as a simple challenge transforms into complete freedom of movement, allowing you to reclaim physical capabilities you might have thought were lost forever.

A Simple Habit With Profound Results

The beauty of this practice lies in its simplicity. "It's a little habit that you can implement, which is going to become discipline, which is going to lead to extraordinary results," Vanja emphasizes. This isn't about intense training or exercise—it's about returning to a fundamental resting position that humans have used throughout history but many have forgotten in our modern, chair-filled world.

Your Body Is Not Broken

Many people believe they're too old, too injured, or too inflexible to squat. Vanja strongly disagrees: "Your body is not broken. You are not too old, you are not too injured. You have just forgotten to do the fundamental movements that your body craves." The resting squat isn't a high-intensity exercise but a natural position we should all be able to access.

Integration Into Daily Life

The power of this practice comes from consistency, not intensity. "I advocate making movement a part of your daily life every single day, and this is such a simple way to do it," says Vanja. Just 5-10 minutes of intentional movement daily can transform your mobility and physical health over time. Small habits, consistently applied, lead to remarkable results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Staying fit and healthy becomes significantly more challenging after menopause, but that doesn't mean it's impossible. Angie from Hot and Flashy has been documenting her health journey since 2013, adjusting her routine annually to optimize her wellness at 62. "Years since menopause have made everything so much harder," Angie admits, but her carefully crafted routine proves that post-menopausal women can still maintain fitness and health. Discover the practical diet and exercise changes that helped Angie reduce sugar, increase protein, and maintain her health through her 60s.

Your Body Deserves Quality Fuel

Treating your body right becomes even more crucial as you age. "We only get one body, and it has to sustain us our entire life," Angie says in her recent post. She compares body maintenance to car care—you wouldn't expect your car to run properly with poor-quality gas and no maintenance, yet many expect their bodies to thrive without proper nutrition or exercise. Making even small lifestyle changes can significantly impact your long-term health, and it's never too late to start improving your habits.

Heart Health Comes First

Protecting your heart should be a top priority, especially for women. "Heart disease is the number one killer of women in the United States, killing more women annually than all cancers combined," Angie warns. With heart disease in her family history, she's been conscious of her cardiovascular health since her 20s. While she initially followed the standard American Heart Association recommendations to limit saturated fats and processed foods, she later discovered sugar's significant contribution to heart disease and made reducing it a key focus.

The Mediterranean Diet Connection

Finding a sustainable eating pattern that works for you is essential. "My diet most closely aligns with the Mediterranean diet," Angie shares. This approach emphasizes unsaturated fats and omega-3s from sources like fish, olive oil, nuts, legumes, seeds, and avocados. She limits saturated fats, fried foods, and ultra-processed items while dramatically cutting down on added sugars. This doesn't mean zero sugar—Angie still allows herself natural sugars from fruits while reducing her added sugar intake from 115 grams daily to just 10-15 grams.

Boosting Fiber For Multiple Benefits

Increasing fiber intake offers numerous health advantages beyond digestion. "Fiber can help lower your cholesterol, control blood sugar, fight visceral belly fat, and reduce gastrointestinal cancer risks," Angie explains. Though she wasn't tracking her fiber consumption before, she now carefully monitors her intake, aiming for 21-30 grams daily. This intentional approach helps support both her heart health and weight management goals while providing additional protective benefits.

Bone Health Becomes Critical After Menopause

Maintaining strong bones becomes increasingly important as you age, especially for post-menopausal women. "After menopause, women lose about two percent of bone every year," Angie reveals. Despite regularly lifting weights and believing she consumed adequate calcium and vitamin D, DEXA scans showed bone loss. This discovery prompted her to completely revamp her diet and exercise routine over the past two years, focusing specifically on building and preserving bone density through targeted nutrition and resistance training.

Protein: The Post-Menopausal Game Changer

Protein intake becomes even more crucial after menopause. "After menopause we process protein much less efficiently," Angie explains. Even while maintaining the same protein intake, your body can't utilize it as effectively, making increases necessary. Angie boosted her daily protein from about 60 grams to 90-120 grams, ensuring she gets 30-40 grams per meal. This strategic increase supports muscle maintenance, which directly contributes to bone health—a critical consideration for post-menopausal women.

Breakfast: Consistent And Protein-Packed

Creating a routine with predictable, nutritious meals simplifies healthy eating. "I'm a creature of habit," Angie admits, preferring to eat the same breakfast almost daily rather than constantly calculating nutritional content of different options. Her primary breakfast consists of low-glycemic cereal mixed with peanut butter granola, raw almonds, and seeds, providing 30 grams of protein, 8 grams of fiber, and only 9 grams of sugar. On days when her teeth are sensitive from Invisalign adjustments, she opts for unsweetened oatmeal with sugar-free peanut butter for similar nutritional benefits.

Lunch: Salmon Salad Protein Bomb

Midday meals should sustain your energy and contribute significantly to your nutritional goals. "My lunch is very labor-intensive, but I make most things one day a week or one day a month," Angie shares. Her typical lunch features a large salad topped with salmon salad, avocado, vegetables, and a sprinkle of nuts and seeds for extra protein and fiber. A side of toast with hummus rounds out this protein-rich meal. By using whole canned salmon with skin and bones (processed in a food processor), she increases calcium intake while homemade lemon tahini dressing eliminates added sugars, resulting in 38 grams of protein and 17.2 grams of fiber with zero sugar.

Dinner: Simple Protein And Fiber Focus

Evening meals can be straightforward while still nutritionally dense. "For dinner, there are really no major changes," Angie explains. She typically enjoys salmon with fiber-rich sides like farro or quinoa plus vegetables, providing about 35 grams of protein and 3.5 grams of fiber. Alternatively, she prepares a versatile ground turkey dish loaded with vegetables and beans, served over whole grains. By substituting traditional white rice or pasta with protein-rich options like farro, quinoa, or buckwheat (which offer 6 grams of protein per quarter-cup), she boosts the nutritional value of every meal.

Supplements That Support Your Goals

Targeted supplements can fill nutritional gaps, especially for bone health. "I wasn't taking enough calcium, enough vitamin D, and I wasn't taking any vitamin K2," Angie discovered. She now takes 1,500 mg of calcium daily (up from 500 mg), increased vitamin D (approaching 4,000 IUs rather than the standard 2,000 IUs), and added vitamin K2 to direct calcium to bones rather than arteries. Her supplement regimen also includes creatine, CoQ10, resveratrol, and phytoceramides to support various aspects of her health.

Exercise: Impact And Heavy Weights For Bone Strength

Challenging your body with appropriate exercise becomes increasingly important with age. "I completely retooled my workout routine," Angie shares, replacing her previous biking and light-to-medium weight routines with impact exercises, rebounding, and heavy load-bearing resistance training. After learning that lifting light weights wasn't sufficient for bone health, she gradually increased from 3-10 pound weights to 15-20 pounds, incorporating a weighted vest during resistance training. Despite needing knee braces for comfort, she maintains a 3-4 day weekly routine, adapting exercises to her body's needs while still challenging herself.

Balance Is Still Key To Sustainability

Creating a sustainable lifestyle means allowing flexibility while maintaining consistent healthy habits. "I tend to stick to my eating plan most of the time, and then when it's a holiday or special occasion, I can do whatever I want," Angie explains. She doesn't completely eliminate treats like wine but limits consumption to once during the week and once on weekends, with a maximum of two drinks. This balanced approach allows her to maintain her nutrition goals without feeling deprived, ensuring her healthy lifestyle remains sustainable long-term.

Results That Speak For Themselves

Consistency with nutrition and exercise delivers noticeable benefits. "I don't struggle with my gut, menopausal belly fat, or trying to keep weight off," Angie shares. Her daily intake totals approximately 110 grams of protein, 23-24 grams of fiber, and just 9 grams of sugar—a formula that keeps her satisfied, energized, and free from many common menopausal complaints. While her routine requires some meal preparation and planning, the results justify the effort, proving that intentional nutrition and appropriate exercise can significantly improve quality of life during the post-menopausal years. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Why Is That Important?
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Why strength training matters for women over 40

As we age, our bodies naturally lose muscle mass at a rate of about 1% per year after 40. "Muscle is the thing that's going to fire your metabolism, it's going to stoke your metabolism up," Melissa explains in her recent post. While we can't control depleting hormones, we can absolutely control how much muscle we maintain and build.

Strength training isn't just about looking good—it also increases serotonin and endorphins that reduce anxiety and stress, while improving bone density, which becomes increasingly important as we age. And contrary to popular belief, lifting weights won't make women bulky—it simply helps replace lost muscle and creates that toned, defined look many women desire.

The benefits of compound movements

All four exercises Melissa recommends are compound movements—exercises that work multiple muscle groups simultaneously. This approach is incredibly efficient for women over 40 who may not have hours to spend at the gym. "You don't have to be strength training for hours every day. You can get away with about 30 minutes," Melissa points out.

These exercises transform your body into what she calls a "fat-burning machine" by engaging large muscle groups together, maximizing your workout time and results. Each move can be modified for beginners and gradually progressed as you build strength.

Exercise 1: The Squat - The foundation of lower body strength

Confident young sportswoman outdoors at the seaside, doing squats​Your Weekly Fat-Burning Workout PlanShutterstock

The squat is an essential movement that works far more than just your legs. "The key benefits of a squat is it's going to work your whole body," says Melissa. While primarily targeting your glutes, hamstrings, calves, and quads, squats also engage your core and even parts of your upper body when holding weights.

Squats improve mobility, stability, and balance—all crucial aspects of fitness after 40. If you're new to squats, Melissa recommends starting without weights, focusing on form, and gradually adding dumbbells or barbells as you get stronger. Even her client Jenny, who initially couldn't squat due to bad knees, eventually progressed to squatting with weights.

How to perform the perfect squat

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace AlbinShutterstock

To perform a basic squat, stand with feet hip-width apart, lower your body as if sitting in a chair, and try to keep your knees behind your toes. "Try to go, if you possibly can, really deep in," suggests Melissa. If you struggle with depth, try elevating your heels slightly, which can make it easier to lower deeper while maintaining good form.

As you progress, you can add dumbbells held at your sides or a single dumbbell held in front of your chest. For those with access to a gym, hack squats, barbell back squats, front squats, and sumo squats (with wide-set feet) are all excellent variations to add to your routine.

Exercise 2: The Deadlift - Powering your posterior chain

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.​Lift WeightShutterstock

The deadlift might look simple—just lifting weight from the ground—but it delivers powerful results for women over 40. "Despite the fact, like the squat, it seems like a lower body exercise, what you're doing is working your posterior chain," Melissa explains.

This means you're targeting your hamstrings, glutes, back, and even engaging shoulders and biceps as you pull with your upper body. While traditional deadlifts can be technical, Melissa recommends starting with Romanian deadlifts (RDLs), which are more accessible and safer for those with back concerns. Using dumbbells for this movement allows you to master the form before progressing to barbell variations.

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

To perform a Romanian deadlift with dumbbells, start with feet hip-width apart and hold dumbbells in front of your thighs. "I'm going to bend slightly forward, so it's very different from a squat. I'm still going to bend my knees and then I'm going to come all the way up," describes Melissa.

Focus on hinging at the hips while maintaining a slight bend in the knees, lowering the weights toward the floor while keeping your back flat. You should feel this primarily in your hamstrings and glutes. Remember to squeeze your glutes at the top of the movement but avoid overextending. Start with lighter weights to master form before gradually increasing the load.

Exercise 3: The Row - Building a strong, defined back

Athletic woman doing exercise with fitness elastic band on mat at home​4. Seated Rows with Resistance Band: Back Strength for PostureShutterstock

Rows are essential for developing upper body strength, particularly in the back—a large muscle group that helps burn significant calories when trained properly. "I learned to do this when I was 50 years old, so it's never too late to learn a skill," Melissa shares about mastering pull-ups, the ultimate rowing movement.

While pull-ups might seem intimidating, there are many variations of rowing exercises that can help build toward this goal. Rowing movements work not just your back muscles but also engage your core, shoulders, biceps, and triceps, making them incredibly efficient for women over 40 who want to maximize their workout results.

Row variations for every fitness level

Young woman training on row machine weight training equipment on sport gym.Shutterstock

If pull-ups seem out of reach, don't worry—there are plenty of ways to incorporate rowing movements into your routine. For home workouts, Melissa suggests dumbbell rows: "I'm going to bend over, hands by my side, I'm going to row up like that." Resistance bands anchored to a sturdy object like a staircase can simulate lat pulldowns. At the gym, assisted pull-up machines, cable rows, or specialized equipment like the Kaiser machine can help build the necessary strength. Start where you are, and gradually progress—remember that Melissa herself didn't master pull-ups until age 50, proving it's never too late to build upper body strength.

Exercise 4: The Push-up - Total body strengthening

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.​6. Sphinx Push-UpsShutterstock

The push-up is a powerful bodyweight exercise that works nearly every muscle in your body. "You can think of it as a chest exercise, but actually you're going to work your shoulders, your back, your chest, your core, your quads, your hamstrings, even your glutes come in," Melissa explains. Many women on her program initially believe they can't do a full push-up, but quickly progress from modified versions to the full movement. Push-ups help with overall fitness, burn significant calories due to the number of muscles engaged, and build functional strength that translates to everyday activities.

Push-up modifications for all levels

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

If you're not ready for full military-style push-ups, Melissa offers several modifications to help you build strength: "If that's hard for you, you could try putting your hands out a bit wider." You can also perform push-ups from your knees, with hands elevated on a bench or sturdy surface, or even against a wall if you're just starting out. The key is to start where you are and gradually progress. Aim to do as many full push-ups as possible before switching to a modified version to complete your set. With consistent practice, you'll be surprised at how quickly your strength improves.

Combining the exercises for maximum results

To create an effective workout routine, Melissa suggests incorporating all four key exercises—squats, deadlifts, rows, and push-ups—into your training plan. You don't need to do all of them in a single session; instead, you might focus on two per workout, alternating throughout the week. "You're working all these muscle groups, so you're going to burn tons of fat," Melissa points out. These compound movements create the foundation of strength training that will help you regain lost muscle, boost your metabolism, and transform your body shape. Start with 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and intensity to match your fitness level.

Consistency is key to transformation

The transformations Melissa has witnessed in her clients didn't happen overnight—they were the result of consistent effort over time. "I would never have thought that I would be able to build actual muscle," says Jenny, one of Melissa's clients whose before-and-after photos demonstrate significant change. The beauty of these four key exercises is that they can be performed at home with minimal equipment, at a gym, or even modified to use just body weight when traveling. By committing to incorporating these movements into your routine 2-3 times per week, you'll gradually build the strength and muscle that helps combat age-related changes in metabolism and body composition. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.