Strength Training for Women Over 40: Why Muscle Is Your Retirement Plan for Healthy Aging

Women aged over 40 doing strength training at home

What if getting stronger, not simply doing more, is what your body needs after 40?

For many women, this is when familiar fitness strategies can start to feel less effective. You may still be exercising regularly, but your body is changing, recovery feels different, or the results you once saw from more cardio and fewer calories are no longer the same. The natural reaction is often to push harder.

But perimenopause and aging can be a reason to rethink that approach.

Strength training for women over 40 offers a different way to approach fitness. Instead of focusing only on doing more or changing how your body looks, it puts greater emphasis on building and maintaining muscle so you can stay strong and capable as you age. 

Leading Edge co-founder and trainer Noelle McKenzie explores this shift with Certified Nutrition Specialist Megan Pfiffner on Mornings with Megan. Their conversation looks at why muscle matters beyond appearance and how building strength can support the life you want to live. 

The goal is not simply to ask how you want your body to look. It is to think about what you want your body to be capable of doing as you get older.

This is where Noelle’s idea that “muscle is your retirement plan” takes on a bigger meaning. The strength you build today can help you stay active and capable in the years ahead.

Why Strength Training Becomes More Important After 40

As women move through their 40s and into perimenopause, the body can respond differently to the habits that once worked well. One common reaction is to increase the effort: more cardio, harder workouts, or fewer calories. But this may be the point when the focus needs to shift toward building and maintaining muscle.

In the podcast, Noelle describes muscle as a “longevity organ” because its role goes far beyond appearance. Muscle helps the body handle physical demands and plays an important role in metabolic health. It also helps regulate blood sugar and supports the body as it responds to the physical changes that come with aging.

Strength also has a direct connection to independence. Being able to carry your own bags, lift something heavy, keep up with your children, get up from the floor, or continue participating in activities you enjoy can become increasingly valuable as you get older. 

Building that capacity takes consistency. Strength develops when you give your body an appropriate challenge, allow it to recover, and gradually increase the demand over time. The goal is not to push yourself into overdrive every day, but to follow a training approach that you can sustain and progress over time.

For women over 40, strength training can help maintain the physical capacity needed for an active life as you age. 

Want to hear more about why muscle matters as women age? Watch the conversation below. 

How Strength Training Supports Metabolic Health During Perimenopause

The menopause transition can bring metabolic changes that are not always reflected on the scale. In the podcast, Megan discusses research from the SWAN showing an association between hot flashes and insulin resistance. Research from SWAN has also examined how metabolic health changes during the menopause transition, including changes in insulin, glucose, and metabolic syndrome risk. 

As estrogen levels change, maintaining muscle can also become more difficult. At the same time, women may become less active as they get older. This can make it harder to maintain the muscle that plays an important role in how the body handles blood sugar. 

Muscle has the ability to take up glucose from the bloodstream and store it in muscle tissue. This is one reason building and maintaining muscle becomes an important focus during perimenopause.

Strength training provides the stimulus needed to maintain and build muscle. Lifting heavier can create more demand for the muscles, but the podcast also emphasizes that resistance training can be a useful starting point for women who are not comfortable lifting heavy. The important step is to gradually increase the challenge as your body adapts. 

Nutrition is another part of the process. Building muscle requires enough energy and protein to support the work being done during training and recovery. Consistently restricting calories can make it harder to provide the resources your body needs to build muscle.

For women going through perimenopause, strength training is therefore not simply about changing body shape. It can be part of a broader approach to maintaining muscle and supporting metabolic health as the body changes.

Why Weight Loss Is Not the Only Measure of Progress

If you are working out consistently but the number on the scale is not changing, it can be easy to assume that your efforts are not paying off. But weight alone does not show what is happening with your body composition. 

In the podcast, Noelle discusses how women can lose fat while gaining muscle, which may result in little or no change in overall body weight. Your body composition can change even when the number on the scale stays similar.

This is why strength training progress should not be measured by weight alone. You may notice that you are lifting heavier weights, moving with greater confidence, or doing activities that once felt difficult. Your clothes may also fit differently as your body composition changes.

These changes can be especially important for women over 40 who have spent years using weight loss as their main measure of fitness. Building muscle and becoming stronger are also meaningful signs that your training is working.

The goal is not simply to make the number on the scale smaller. It is to build a stronger body and improve what you are physically able to do. 

How Strength Training Helps You Prepare for the Life You Want

Strength training can have a purpose beyond changing how your body looks. In the podcast, Noelle encourages women to train for the life they want, not just the body they want to see.

That means thinking about the activities you want to continue doing and building the strength needed for them. Your training can be designed around the physical demands of your life rather than focusing only on appearance or calorie burn.

Everyday activities also involve different types of movement. You may need to bend, reach, rotate, move sideways, lift, or get up and down. Including different movement patterns in your strength training can help prepare your body for these varied demands. Learn more about functional strength training and how it can support everyday movement. 

Strength training can also complement the activities you already enjoy. Walking, running, yoga, Pilates, and other forms of cardio can remain part of your routine, while resistance training adds a focus on building strength and physical capacity.

The goal is to make your training relevant to your life, so the strength you build in your workouts can support what you want to do outside of them.

Want to hear more about training for the life you want? Watch Part 2 of the conversation below.

How to Progress Your Strength Training After 40

Once you start strength training, the goal is not to keep doing the exact same workout forever. Your body needs a reason to continue adapting, which means gradually increasing the challenge over time. In the podcast, Noelle describes this as progressive overload. Your goal might be to build muscle, get stronger, or improve your body composition. Once you know what you are working toward, your training can be structured around that goal.  Progress does not always mean adding a lot more weight. You can make strength training exercises more challenging by adding a few repetitions, increasing the weight, or adding another set. The important part is that the training demand gradually increases as your body adapts. You also do not need to change your exercises constantly. Noelle recommends giving your body enough time to work with a program and build on those movements. A training cycle may last around six to eight weeks before you consider making changes. When you do change an exercise, you can choose another movement that works the same muscle groups while continuing to progress.  This approach makes strength training workouts more intentional. Instead of constantly looking for a new routine, you can track your progress, build on what you are already doing, and give your body time to respond.

How Nutrition and Recovery Support Muscle Growth

Strength training gives your muscles a reason to adapt, but building muscle also requires enough nutrition and recovery to support that process.

In the podcast, Noelle emphasizes the importance of eating enough calories and protein when muscle growth is the goal. Consistently eating too little can make it harder for your body to support the work required to build and maintain muscle.

Nutrition is about more than simply eating less. In this clip, Noelle discusses how nutrition and muscle support the stronger body you want to build. 

Recovery is another important part of the process. Your muscles need time to recover and adapt after training, which is why rest and adequate sleep should be part of a sustainable strength training routine.

This does not mean you need to follow a complicated diet or spend every day recovering. It means giving your body the resources it needs to respond to the training you are doing.

For women over 40, building muscle is therefore not just about what happens during a workout. Training, nutrition, and recovery all play a role in supporting progress over time.

How to Start Strength Training If You Are New to It

You do not need years of lifting experience to start strength training. In fact, the podcast discusses two very different starting points: women who have never stepped into a gym and women who already exercise regularly but have never made strength training part of their routine.

If you are new to resistance training, you do not need to begin with heavy weights or complicated workouts. Start with exercises and resistance that match your current ability, learn the movements, and build from there as you become more comfortable.

If you already walk, run, practice yoga, do Pilates, or participate in other forms of exercise, you do not have to give those activities up. Strength training can become another part of your routine, adding a focus on building muscle and physical strength. Learn more about cardio vs. strength training and how they can fit into your fitness routine. 

The most important step is to start with an approach that feels manageable and gives you room to progress. Whether you are starting from scratch or adding strength training to an established routine, you can build from your current level rather than trying to match someone else’s.

Is It Too Late to Start Strength Training After 40?

It is not too late to start building strength. You do not need to have started lifting weights in your 20s or 30s to benefit from strength training in your 40s and beyond.

Women can begin strength training at different stages of life and still make meaningful progress. If you are starting from scratch, focus on learning the movements, building consistency, and gradually increasing the challenge as your strength improves.

You also do not need to compare your progress with someone who has been strength training for years. Your starting point is simply the level of strength and fitness you have today.

With consistent training, you can become stronger and more capable over time, whether your goal is to build muscle, improve your physical abilities, or stay active as you age.

The important thing is not when you started. It is giving your body the opportunity to get stronger now.

How to Make Strength Training Part of Your Long Term Routine

Strength training is easier to maintain when it fits into your existing routine rather than becoming another demanding commitment.

A sustainable routine can be built around what you can realistically maintain. For example, you might schedule strength workouts on specific days each week rather than trying to exercise every day. You can also keep the same core exercises for several weeks, track your progress, and gradually increase the weight, repetitions, or sets as you become stronger.

Your routine can also work alongside activities you already enjoy. If you walk or run regularly, strength training can be added on separate days or combined with your existing schedule. If you prefer strength training at home, you can build your routine around the equipment you have and increase the challenge as your strength improves. 

Most importantly, choose an approach you can see yourself following for months and years, not just a few weeks. Strength is built through repeated training over time, so a routine that fits your life is more useful than one that looks impressive on paper.

Build Strength for the Life You Want

Strength training for women over 40 is not about trying to recreate the body you had years ago or making the number on the scale smaller. It is about building and maintaining muscle so you can stay strong and active as you age. 

The strength you build today can help you continue doing the things that matter to you in the years ahead. 

That is why muscle is more than something you build for appearance. It is an investment in the life you want to keep living.

As Noelle puts it, “Muscle is your retirement plan.”

If you are over 40 and ready to make strength a more intentional part of your fitness routine, Leading Edge can help you build a program around your goals, fitness level, and lifestyle. Schedule your free consultation today. 

A sustainable routine can be built around what you can realistically maintain. For example, you might schedule strength workouts on specific days each week rather than trying to exercise every day. You can also keep the same core exercises for several weeks, track your progress, and gradually increase the weight, repetitions, or sets as you become stronger.

Your routine can also work alongside activities you already enjoy. If you walk or run regularly, strength training can be added on separate days or combined with your existing schedule. If you prefer strength training at home, you can build your routine around the equipment you have and increase the challenge as your strength improves. 

Most importantly, choose an approach you can see yourself following for months and years, not just a few weeks. Strength is built through repeated training over time, so a routine that fits your life is more useful than one that looks impressive on paper.

FAQs

Strength gains develop over time with consistent training and gradually increasing the challenge. Rather than changing your exercises constantly, it can be helpful to follow a training program long enough to build on your progress. In the podcast, Noelle discusses giving a training cycle around six to eight weeks before considering changes to the exercises.

Not necessarily. Women who are new to resistance training or are not comfortable lifting heavy can start with a manageable level of resistance. The important part is to challenge your muscles appropriately and gradually increase the demand as your strength improves.

No. Strength training can complement activities you already enjoy, including walking, running, yoga, Pilates, and other forms of cardio. Adding resistance training can give your routine a greater focus on building and maintaining muscle without requiring you to give up other activities.

Yes. Leading Edge can create a personalized training approach based on your goals, current fitness level, experience, and lifestyle. This can be especially helpful if you want a structured program that allows you to build strength progressively while working toward your individual goals.

If you’re over 40 and looking for strength training programs at home, contact Leading Edge today. 

Yes. Personal training can be a helpful starting point if you are unsure how to begin, what exercises to choose, or how to progress your workouts. A trainer can help you start at an appropriate level and build a strength training routine around your abilities and goals. If you’re looking for in-home personal training, contact Leading Edge today. 

Deep Core Exercises: Building a Stronger Foundation for Better Health

Woman performing deep core exercises

“I already do planks and crunches. Isn’t that enough?”

It’s a question many people ask as deep core exercises become a bigger part of fitness conversations. After all, if you’re already training your core, why would you need to focus on something called the deep core?

The answer lies in understanding that your core is more than the muscles you can see. Beneath the muscles most people associate with core training is another group that quietly supports the way your body moves every day. 

That’s why deep core exercises have become an important part of building strength that goes beyond appearance. They’re designed to improve the stability and control your body relies on during everyday activities as well as during exercise. Rather than replacing traditional core workouts, they complement them by strengthening the muscles that support stability and movement. 

In this collaborative guide, the Leading Edge team has partnered with Marlene Handler, OTR/L, TIPHP, CSOT – Occupational Therapist and Founder of The Lifted Lotus –  to bring together expertise in fitness and women’s pelvic health. The Lifted Lotus is a Brooklyn-based, occupational therapy-led pelvic health and women’s wellness practice in Williamsburg, offering pelvic floor therapy, private Pilates, and massage under one roof. Unlike traditional PT-led models, The Lifted Lotus takes an occupation-centered, trauma-informed approach – treating the pelvic floor not in isolation, but as part of how you move, breathe, and function in everyday life.

Together, we’ll break down what the deep core actually is, why it’s foundational to long-term health (not just performance), and the exercises that help you build a stronger, more connected foundation for the way you move every day.

Leading Edge readers can receive $50 off their initial evaluation at The Lifted Lotus. Simply mention Leading Edge when booking to receive the discount.

Leading Edge readers can receive $50 off their initial evaluation at The Lifted Lotus. Simply mention Leading Edge when booking to receive the discount.

What Makes the Deep Core Different From the Core You Already Know?

When most people think about their core, they picture the muscles that become stronger through planks, crunches, or sit ups. Those muscles are certainly part of your core, but they aren’t the whole picture.

Your core is made up of multiple muscles, each with a different job. The muscles closest to the surface help create movement and generate force. Beneath them is another group of muscles, often referred to as the deep core, that works to stabilize your spine, support your posture, coordinate with your breathing, and prepare your body for movement before it even begins.

A simple way to think about it is this: before you lift a heavy grocery bag, step off a curb, or change direction during a workout, your body first creates stability. Your deep core is part of that process, helping your body stay balanced and controlled so movement feels efficient rather than strained.

This doesn’t mean traditional core exercises have no place in your routine. In fact, they’re an important part of building strength. The difference is that a well rounded core training program develops both the muscles that create movement and the muscles that support it. Focusing on one while overlooking the other can leave an important part of your core undertrained. 

“The deep core and outer core aren’t meant to work separately. They support each other, helping you build strength that’s useful not only during workouts but also in everyday life.” — Marlene Handler, OTR/L, TIPHP, CSOT

The Benefits of Core Strength in Everyday Life

When people think about the benefits of core strength, they often picture better workouts or stronger abdominal muscles. In reality, one of the greatest benefits is something far less obvious: it improves the quality of the movements you make every single day. A strong core doesn’t just help you exercise better. It helps your body move with greater stability, control, and confidence throughout everyday life.

Your core isn’t only active during structured workouts. It’s working when you get out of bed, climb stairs, reach for something on a high shelf, bend down to tie your shoes, or play with your children. These everyday movements may seem simple, but they all depend on your body staying stable and coordinated. A strong core provides that support, allowing the rest of your body to move with greater stability and control. A review published in Current Sports Medicine Reports explains that the muscles of the core work together to provide spinal stability, which is essential for functional movement.

This is why core strength is often described as the foundation of movement rather than simply another fitness goal. Before your arms lift, your legs push, or your body changes direction, your core helps create the stability those movements depend on. When that stability is strong, movement feels more natural because your body isn’t relying on other muscles to compensate. Whether you’re beginning a strength training program or simply looking to move more comfortably throughout the day, a strong deep core provides the stability needed for safer, more efficient movement. 

The benefits of core strength become even more valuable over time. Good stability, balance, and movement quality can help you stay active and independent as you age, whether your goal is to enjoy recreational activities, continue exercising, or simply move through daily life with greater confidence and ease.

How to Activate Your Deep Core Before You Strengthen It

Bird Dog deep core exercise

One of the biggest misconceptions about deep core exercises is that they’re simply more difficult versions of traditional ab workouts. In reality, effective deep core training isn’t about doing harder exercises. It’s about learning to activate the right muscles before movement begins.

Unlike exercises that primarily target the outer abdominal muscles, deep core training focuses on controlled breathing, proper alignment, and slow, intentional movement. These fundamentals help your body create the stability it needs before generating force through your arms or legs. Rather than focusing on intensity, the goal is to build better control from the inside out. 

Think about picking up a heavy box from the floor. Before your hands even lift the weight, your body naturally prepares by creating stability around your spine and pelvis. The same principle applies during deep core exercises. The focus isn’t simply on making your abdominal muscles work harder, but on teaching the muscles responsible for stability to activate at the right time and work together efficiently.

This approach also explains why deep core training often feels different from traditional core workouts. The movements may appear slower or less intense, but they require concentration and coordination. By practicing controlled movement instead of relying on momentum, you develop a stronger foundation that supports everything from everyday activities to more challenging workouts.

If you’re unsure whether you’re activating the right muscles, working with a trainer through virtual personal training can provide expert guidance and real-time feedback, helping you build proper technique from the very beginning. 

Marlene Handler shares: “Many people rush through exercises in an effort to feel a stronger burn, but deep core training rewards control rather than speed. Learning to activate these muscles correctly creates a stronger foundation for every exercise that follows, making the quality of each movement far more important than the number of repetitions you complete.” 

Deep Core Exercises You Can Add to Your Routine

Now that you understand what the deep core is and why it matters, it’s time to put that knowledge into practice. These deep core exercises are designed to improve stability, coordination, and control, helping you build greater stability for both everyday movement and exercise. Focus on slow, deliberate movements and proper breathing rather than speed or high repetitions.

1. Dead Bug

The Dead Bug is one of the most effective deep core exercises for improving spinal stability and coordination. It teaches your core to stay engaged while your arms and legs move independently.

How to do it:

  • Lie on your back with your knees bent at 90 degrees and your arms extended toward the ceiling.
  • Engage your core and gently press your lower back into the floor.
  • Slowly lower your opposite arm and leg toward the floor.
  • Return to the starting position and repeat on the opposite side.
  • Complete 8 to 12 repetitions per side.

2. Bird Dog

The Bird Dog helps improve balance, coordination, and core stability by encouraging your core, hips, and back muscles to work together.

How to do it:

  • Begin on your hands and knees with your back in a neutral position.
  • Extend your opposite arm and leg until they are parallel to the floor.
  • Pause briefly before returning to the starting position.
  • Repeat for 8 to 12 repetitions on each side.

3. Glute Bridge

The Glute Bridge strengthens your glutes while activating the deep core muscles that help stabilize your pelvis and lower back.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your core and lift your hips until your body forms a straight line from your shoulders to your knees.
  • Lower slowly and repeat 10 to 15 times.

4. Side Plank

The Side Plank targets the muscles along the sides of your core, helping improve trunk stability and overall balance.

How to do it:

  • Lie on your side with your forearm directly beneath your shoulder.
  • Lift your hips until your body forms a straight line.
  • Hold for 20 to 30 seconds before switching sides.
  • If needed, keep your lower knee on the floor for additional support.

5. Heel Taps

Heel Taps strengthen the deep abdominal muscles by encouraging controlled movement while keeping your core engaged throughout the exercise.

How to do it:

  • Lie on your back with your knees bent at 90 degrees.
  • Keeping your core engaged, slowly lower one heel to tap the floor.
  • Return to the starting position and alternate sides.
  • Perform 10 to 12 repetitions per side.

“Building a stronger core isn’t about choosing the most advanced exercises or rushing through repetitions. It’s about developing better movement patterns over time. Performing these exercises consistently with proper breathing, control, and technique will have a greater impact than doing more with poor form.”  says Marlene

Common Mistakes to Avoid During Deep Core Exercises

Learning a few deep core exercises is a great start, but how you perform them matters just as much. It’s easy to fall into habits that make these movements less effective, especially if you’re used to traditional core workouts. Paying attention to your technique will help you get more from every exercise while building strength safely over time.

Rushing Through Each Movement

It’s easy to think that moving faster means you’re getting a better workout. However, deep core exercises are designed to be slow and controlled. Taking your time allows the right muscles to engage and helps you build the stability these exercises are meant to develop.

Holding Your Breath

Many people hold their breath without realizing it, especially during more challenging movements. Instead, try to breathe naturally throughout each exercise. Steady breathing works together with your core muscles to support better control and stability.

Focusing on Repetitions Instead of Form

More repetitions don’t always lead to better results. A few well-controlled movements with proper technique are often far more beneficial than rushing through a longer set with poor form.

Progressing Too Quickly

Once an exercise starts to feel comfortable, it’s tempting to move on to more advanced variations. Building a strong foundation takes patience, and mastering the basics first will prepare your body for greater challenges while reducing the risk of developing poor movement habits.

“One of the biggest misconceptions about deep core training is treating it like a traditional abdominal workout,” says Marlene. Instead of chasing a stronger burn or completing more repetitions, focus on moving with intention, maintaining steady breathing, and building control. Over time, those small improvements in technique can make a meaningful difference in how your body moves both during exercise and in everyday life.”

Building a Strong Core for Better Health

Building a stronger core isn’t about finding the most challenging exercise or completing the highest number of repetitions. It’s about developing strength that supports better movement, improved stability, and long term physical health. A well-trained deep core supports better movement, improves stability, and helps you stay active with confidence through every stage of life. 

The most important step is simply getting started. Consistently practicing deep core exercises with proper form, steady breathing, and controlled movement can improve your stability, support better posture, and help you build lasting strength over time. Small improvements made today can contribute to better movement and overall health for years to come.

If you’re unsure where to begin, aren’t seeing results from your current routine, or want guidance that’s tailored to your body and goals, you don’t have to figure it out on your own. At Leading Edge Personal Trainers, our experienced coaches create personalized training programs that help you build functional strength, improve movement quality, and support your long term health.

Ready to strengthen your deep core and move with greater confidence? Contact Leading Edge Personal Trainers today to schedule your consultation and start building strength that supports you for years to come.

FAQs

When your deep core is properly engaged, your movements should feel controlled and your breathing should remain steady. You shouldn’t feel unnecessary tension in your neck, shoulders, or lower back. If you’re unsure whether you’re activating the right muscles, a qualified trainer can assess your technique and provide personalized guidance.

Many deep core exercises are designed to improve spinal stability and may help reduce everyday back discomfort for some people. However, if your pain is severe, persistent, or related to an injury or medical condition, consult your healthcare provider before starting a new exercise program

Deep core activation exercises are often most effective at the beginning of your workout because they prepare your body for movement and help improve stability during strength training. They can also be performed as a short standalone routine on rest days.

Many deep core exercises can be modified to support stability, posture, and recovery during pregnancy and postpartum. Since every stage is different, it’s important to choose exercises that match your individual needs and recovery. If you’re looking for personalized support, our prenatal and postpartum training programs can help you exercise safely while building strength with confidence. 

If you’re unsure whether you’re engaging your deep core correctly, have movement limitations, or want a program tailored to your goals, working with a personal trainer can help you progress safely and effectively. Our trainers create personalized programs that improve movement quality, strengthen your core, and help you build lasting confidence in your workouts.