Get Strong in 2026: The Best Toning Moves for Women Over 40
If there’s one goal I want every woman to embrace in 2026, it’s getting strong, not just for looks, but to support your body from the inside out. Strength training after 40 is one of the most powerful tools we have to support hormone balance, metabolism, bone health, posture, and long-term longevity. And the good news? You don’t need complicated workouts or hours in the gym. With the right toning moves and a little consistency, you can build lean muscle, protect your joints, and feel confident and energized at any age.
Just like I share in my Fit Over 50: New Year, New Abs! magazine, the key is choosing exercises that work multiple muscle groups and support your core.
Why Strength Training Matters After 40
As we age, natural changes in estrogen and testosterone can lead to:
- Slower metabolism
- Loss of muscle mass
- Decreased bone density
- More belly fat and posture challenges
Strength training helps counteract all of that by:
- Boosting metabolism and fat burn
- Supporting healthy hormones
- Strengthening bones and joints
- Improving balance, posture, and core strength
Think of these moves as anti-aging exercise medicine - they help you move better, feel stronger, and stay independent for life.
1. Elevated Mountain Climbers (Core + Cardio)
This is one of my favorite core-strengthening moves for women over 40 because it’s effective without stressing the joints.
Why it matters:
Elevated mountain climbers fire up your deep abdominal muscles, shoulders, and hips while gently boosting heart rate which supports fat loss.
Tip: Place your hands on a stabile bench or chair to keep the movement joint-friendly while engaging your abs.
2. Standing Cross-Body Core Crunch (Core Focus)
A simple standing move that delivers powerful results - especially for the waistline and posture.
Why it matters:
This exercise strengthens the obliques and deep core muscles that support your spine, improve balance, and help flatten the midsection.
Tip: Move slowly with control and focus on pulling the belly button in as you twist.
3. Squat to Reverse Lunge (Lower Body + Balance)
This compound exercise works your legs, glutes, and core all at once!
Why it matters:
Squats and lunges help maintain bone density in the hips and legs, build lower-body strength, and improve balance - key for longevity and fall prevention.
Tip: Step back into the lunge to be easier on the knees and keep your chest lifted.
4. Push-Ups (Wall, Bench, or Floor)
Push-ups aren’t just for the arms - they’re a full-body strength move.
Why it matters:
They strengthen the chest, shoulders, arms, and core while supporting upper-body muscle tone and posture.
Tip: Modify at the wall or on an incline to match your strength level, you’ll still get amazing benefits.
5. Standing Overhead Pull-Down (Upper Back + Core)
This move targets the often overlooked back muscles that keep us upright and pain-free.
Why it matters:
A strong back improves posture, supports shoulder health, and helps counteract the forward-hunching that can happen with age and how much time we spend on our phones.
Tip: Focus on squeezing your shoulder blades down and back as you pull.
Consistency Is the Secret
You don’t need to do everything perfectly, you just need to keep showing up. Aim to include strength-focused workouts a few times per week, and remember that even short sessions add up. This is exactly why my workouts are designed to be approachable, effective, and adaptable. Ready to Get Strong in 2026? Join my membership for guided strength workouts designed specifically for women over 40! Explore my equipment collection for tools that make toning at home simple and fun. And don’t miss my newest magazine, Fit Over 50: New Year, New Abs!, packed with workouts, core-strengthening routines, posture tips, and high-protein recipes to help you feel strong, confident, and energized all year long.
Let's live FIT, HAPPY and HEALTHY - together!!
Denise