7 Exercises for Women Over 40 to Boost Strength and Energy Naturally

Your Energy Isn't Gone—It's Just Asleep

What if I told you that your metabolism didn't slow down because you turned 40 —it slowed down because your cells are undernourished, overstressed, and over-
scheduled?

As a holistic coach and wellness advocate, I can tell you this isn't just theory — it's my testimony.

At 56, I found myself in a position I never expected to be in. Despite clean eating, regular exercise, and years of wellness experience, I spent three months feeling as if my energy had evaporated.

Fatigue crept in and stayed, like an uninvited guest I couldn't shake.

No supplement could fix it.
No quick fix worked.

It wasn't until I aligned my movement, minerals, and mindset that my energy truly returned. I started focusing on exercises that supported cellular regeneration, circulation, and natural healing—and slowly, the fog lifted. This article isn't just research-based; it's real-life-tested. If you're tired of feeling tired, this blog is for you.

We're going to explore the seven best exercises for women over 40, rooted in cellular energy, ancient wisdom, biblical principles, and natural movement. By the end, you'll understand how to move your body in a way that builds strength, honors your design, and restores the vibrant energy that's still within you.

1. Walking for Women Over 40: Boost Metabolism and Joint Health

Think something as simple as walking won't change much? Think again.

Walking is one of the most effective — and underappreciated — tools for cellular health. It stimulates blood flow, supports mitochondrial function, improves digestion, and reduces inflammation. Plus, it's rooted in both science and Scripture. In the Bible, walking was a practice of faith, healing, and connection (Genesis
5:24).

According to the CDC, walking just 30 minutes a day reduces your risk of heart
disease, improves brain function, and supports weight regulation (CDC.gov). And
unlike high-intensity workouts, it's easy on the joints — essential for women in
perimenopause or menopause.

Try this: Take a 10-minute walk after each meal. It helps regulate blood sugar and
doubles as a time for peaceful prayer.

Next Up: Let's strengthen your lower body—the foundation of your energy system.

2. Squats: Build Strength, Stability, and Hormonal Health

Want to rebuild your metabolism after 40? Start with your legs.

Squats are one of the most critical functional movements you can do. They strengthen your glutes, hamstrings, and quadriceps—three of your body's largest, most powerful muscle groups. Harvard Health Publishing recommends these exercises for blood sugar control, hormone regulation, and overall stamina.

Each squat tells your body, "We're still strong. We're still active. Keep the energy  coming."

Bonus tip: Gardening while squatting? That's cellular healing with a side of herbal therapy!

Coming Up: You need to protect your energy core—let's do some planks.

3. Planks: Strengthen Your Core and Protect Your Energy

When your core is weak, your energy leaks.

Your core doesn't just hold your abs—it supports your spine, breath, balance, and even digestion. Planking helps strengthen those deep muscles, increasing stability and reducing inflammation.

According to Johns Hopkins Medicine, strong core muscles improve posture, protect against injury, and enhance your overall mobility as you age. That stability gives your body more freedom to heal without wasting energy on compensating muscles.

Spiritual tip: Hold your plank while repeating a verse like "I can do all things through Christ who strengthens me" (Philippians 4:13).

Next: Gentle stretching that supports your nervous system and mobility.

4. Pilates-Inspired Stretching: Flexibility, Focus, and Cellular Flow

Don't want to do yoga? No problem. Try this faith-friendly alternative.

Pilates-inspired movements offer safe, controlled stretching, breathwork, and posture support—without the spiritual conflicts some feel with yoga. These slow, gentle motions increase oxygenation, detoxification, and flexibility, all of which support cellular renewal.

The Cleveland Clinic notes that Pilates improves balance, flexibility, and mental focus, especially valuable for women 40+.

Start with 5 minutes of spinal twists, side leg lifts, and gentle breathing exercises.

Coming Up: Build strength without putting pressure on your joints.

 

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5. Resistance Bands: Strength Without the Strain

Don't underestimate the power of a stretchy little band.

Resistance bands offer the benefits of strength training without joint impact. They're excellent for activating muscle groups that support hormone balance, protect bone density, and enhance mitochondrial energy production.

The American Council on Exercise confirms that resistance bands improve muscle tone and can help reverse age-related muscle loss (ACE Fitness).

Try this: A simple bicep curl + shoulder press circuit using a medium resistance band.

Next: The underrated anti-aging power of lifting.

 

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6. Overhead Exercises: Lift, Stand Tall, Breathe Better

Want better posture, hormone support, and energy? Start reaching up.

Most women over 40 stop lifting overhead — but this is a mistake. Movements such as overhead presses and wall pushes activate postural muscles, improve lung  capacity, and support cognitive clarity (Johns Hopkins).

Plus, it's symbolic: You're lifting your body — and your spirit.

Tip: Start with light dumbbells or resistance bands. Keep it slow, steady, and controlled.

Final movement ahead — and it's a splash of healing power.

 

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7. Swimming or Water Aerobics: Movement, Detox, and Recovery

Want it all in one exercise? Hit the water.

Water workouts are low-impact yet provide full-body resistance and deep muscle engagement. They stimulate lymphatic flow, reduce inflammation, support joint health, boost mood, and help regulate menopausal symptoms (Mayo Clinic).

Bonus recovery tip: After your swim, soak in an Epsom salt bath to replenish magnesium and soothe muscles.

What to Pair with These Exercises for Maximum Results

These movements are powerful, but they're even more effective when paired with:

• Minerals like magnesium, potassium, and sodium for cell hydration
• Healing herbs like ashwagandha, turmeric, and rhodiola
• Nutrient-dense foods: leafy greens, healthy fats, protein, and antioxidant- rich berries
• Daily hydration with herbal teas or mineral water
• Faith-filled routines like prayer walks or verse-focused stretching

You don't need to do more. You need to do what matters — consistently, intentionally, and with grace.

Ready to Get Stronger Without the Strain?

We created the 7-Week Workout Plan for Women 40+ to help you:

• Rebuild strength without stress
• Support your hormones
• Restore energy naturally
• Feel like YOU again — just stronger, steadier, and more joyful

 Your Body Isn't Broken. It's Brilliant.

You don't need to punish your body to achieve results.
You need to move with purpose, nourish with wisdom, and honor your design.

These seven exercises are the foundation of a long, strong, and joyful life—one movement, one breath, and one prayer at a time.

You are still growing. You are still strong. And your healing has already begun.

"I can do all things through Christ who strengthens me." – Philippians 4:13

RESOURCES

• Centers for Disease Control and Prevention. "Benefits of Physical Activity." CDC, www.cdc.gov/publishing, provides activity. Accessed 8 Dec. 2025.
• Harvard Health Publishing. "Strength Training: How-to Video Collection." Harvard Medical School, www.health.harvard.edu. Accessed 8 Dec. 2025.
• National Institute on Aging. "Exercise and Physical Activity: Your Everyday Guide." U.S. Department of Health and Human Services, www.nia.nih.gov. Accessed 8 Dec. 2025.
• Johns Hopkins Medicine. "Why Exercise Is Important for Older Adults." www.hopkinsmedicine.org. Accessed 8 Dec. 2025.
• American Council on Exercise. "The Truth About Resistance Bands." ACE Fitness, www.acefitness.org. Accessed 8 Dec. 2025.
• Mayo Clinic. "Water Aerobics: Benefits, Exercises & More." www.mayoclinic.org. Accessed 8 Dec. 2025.
• Cleveland Clinic. "Pilates for Strength and Balance." www.clevelandclinic.org. Accessed 8 Dec. 2025.
• Bible Gateway. The Holy Bible, New International Version. www.biblegateway.com. Accessed 8 Dec. 2025.