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Remaining active after the age of 45 goes beyond merely maintaining appearances—it’s about feeling robust, self-assured, and full of energy as you embrace this thrilling stage of life. A common pitfall for many women is steering clear of strength training or not adequately challenging themselves, which can inadvertently hasten the aging process. Fortunately, with a well-considered strategy, you can increase muscle mass, enhance your metabolism, and feel more invigorated than ever before. Here’s how to design a daily routine that will keep you feeling youthful and lively.
The Biggest Mistake Women Over 40 Make
Neglecting adequate protein intake, skipping strength workouts, and not lifting sufficiently heavy weights can all contribute to muscle loss as we age, a condition known as sarcopenia. Muscle loss naturally begins in our 40s, requiring deliberate efforts to preserve it. Therefore, focusing on strength, mobility, and proper nutrition is crucial.
Muscles play a vital role in supporting your joints, boosting your metabolism, and safeguarding against injuries. The emphasis isn’t on achieving a particular look—it’s about feeling strong, assured, and well-supported internally as you progress through life. Acknowledging bodily changes and understanding your needs is essential to working harmoniously with your body rather than against it.
5 Daily Exercises Women Over 45 Should Do to Stay Young
Exercise #1: Squats
Squats are one of my favorite moves because they keep you strong for real life. They work your legs and glutes, help maintain bone density, and support your hips and knees. Stand with feet hip-width apart and toes slightly out. Keep your chest lifted and core tight. Sit back like you are lowering into a chair, then press through your heels to return to standing. Go for 3 sets of 10 to 15 reps. Avoid letting your knees cave in or dropping down too quickly. I love them because you can do them anywhere, too!
Exercise #2: Glute Bridges
Glute bridges are so good for waking up the muscles that support your lower back and improve posture. Lie on your back with knees bent and feet flat on the floor. Press your heels into the ground, lift your hips until your body forms a straight line from knees to shoulders, squeeze your glutes, and lower with control. Aim for 3 sets of 12 to 15 reps. Avoid pushing through your toes or arching your back. The burn sneaks up fast.
Exercise #3: Modified Push-Ups
Upper body strength is key to keeping your body feeling young. Modified push-ups are a great way to build it without strain. Start on hands and knees, hands slightly wider than shoulders. Keep your core engaged and back flat. Lower your chest toward the floor, then press back up. Try 3 sets of 8 to 12 reps. Avoid letting your hips sag or your elbows flare out too far.
Exercise #4: Walking Lunges
Walking lunges are incredible for building strength and balance. Step forward with one leg, lowering until both knees are bent at 90 degrees. Push through your front heel to step forward into the next lunge. Keep your chest tall and core engaged. Go for 2 to 3 sets of 10 lunges per leg. Avoid stepping too short or too far, which can throw off your balance.
Exercise #5: Plank
A strong core supports everything you do. Place your forearms on the floor, elbows under shoulders, legs extended. Engage your core, glutes, and quads. Keep your body in a straight line from head to heels. Hold for 20 to 40 seconds for 2 to 3 rounds. Avoid letting your hips drop or pike up.
When You’ll See Results
You’ll feel it emotionally almost right away. That boost of endorphins after a workout can shift your whole mood. Physical results take time and look different for everyone. Nutrition plays a huge part, and things like hormones, genetics, and even what phase of life you’re in matter. I was in perimenopause in my late 30s, so my journey looked completely different from others. It’s important not to compare your timeline or results to anyone else. Honor your body because it does so much for you!
Focus on the little wins. More energy. Feeling stronger. Building muscle. Better sleep. Endorphins! Those are results, and they’re worth celebrating. Remember to be kind to yourself as well and be proud you’ve chosen to honor your body.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Karena Dawn
