The Minimum Exercise Women Need In Their 40s 50s 60s and Beyond For Strength, Mobility and Independence

For generations, women have been left out of the conversation about strength training. Decades of fitness advice focused on cardio and weight loss, while men were encouraged to lift weights for strength and longevity. What Happened? Many women today are reaching their 40s, 50s, 60s, and beyond with weaker bones, less muscle, and greater difficulty staying active as they live longer.

But the good news? It’s never too late to start building strength. And you don’t need to spend hours in the gym to see real benefits. Here’s the minimum exercise women need in each decade to maintain mobility, walk well, and live strong, independent lives.

Your 40s - Build Strength & Protect Your Joints

Minimum Exercise Needed

Strength Training - 2x Per Week, Full Body

Walking - At least 7,000 Steps Per Day

Mobility - 5-10 Minutes daily 9hips, shoulders and spine)

Your 40s are a turning point. Muscle loss starts to accelerate, and bone density begins to decline. If you haven’t been strength training, this is the time to start. Two full-body strength sessions per week are enough to preserve and even build muscle.

Example exercises:

• Squats (for leg strength)

• Deadlifts and Rows (to strengthen the back and hips)

• Push ups (for upper body strength)

Your 50s - Maintain Muscle and Prioritise Bone Health

Minimum Exercise Needed

Strength Training - 2-3x Per Week, Full Body, with Progressive Overload Programming

Walking - 30-45 Mins Most Days

Stretching & Mobility - 10 Minutes daily

By the time women reach their 50s, muscle mass has already declined unless strength training is in place. Bone health is critical, as post-menopause brings a greater risk of osteoporosis. Lifting heavier weights, heavier than you think you need, keeps your bones strong and prevents fractures later in life.

Example exercises:

• Step-ups (to maintain climbing stairs ability)

• Rows & Pulls (to counteract postural issues)

• Lunges (to keep knees strong and resilient)

Your 60s - Preserve Mobility & Avoid Falls

Minimum Exercise Needed

Strength Training - 2x Per Week, Full Body, prioritise leg strength

Walking - At least 30 Mins Most Days

Balance Work - Every day (things like standing on one foot)

Stretching & Mobility - 10-15 Minutes daily

In your 60s, the goal is mobility and fall prevention. Falls are one of the leading causes of injury in older women, but regular strength training and balance exercises significantly reduce the risk. Every woman I have started working with in her 60s has started to notice they are tripping and or falling a bit more than they used to! This is your call to action to get stronger!

Sample exercises:

• Sit-to-stand movements (practicing getting up without using hands) 

• Hip bridges (for strong glutes and back support)

• Farmer’s carries (holding weights while walking to improve grip strength and balance)

Your 70s and Beyond - Stay Independent & Keep Moving

Minimum Exercise Needed

Strength Training - 1-2x Per Week, Full Body, prioritise leg strength

Walking - As much as possible, even for short durations

Balance Work - A few minutes daily (things like standing on one foot)

Stretching & Mobility - 15 Minutes daily

By your 70s, the focus is staying independent and preventing frailty. Even minimal strength training reduces the risk of falls, keeps your joints strong, and preserves your ability to walk and carry out daily activities.

Sample exercises:

• Chair squats (practicing sitting and standing without hands)

• Heel raises (to strengthen feet and calves to improve balance and aid ankle mobility)

• Pulling & Pushing Exercises with bands and dumbbells (to maintain upper body strength)

My Final Thoughts: It’s Never Too Late!

The biggest myth is that once you reach a certain age, it’s too late to start. The truth? Women in their 60s, 70s, and even 80s who begin strength training see improvements in balance, strength, and mobility.

Even if you’ve never picked up a dumbbell before, adding just two short strength sessions per week can make a life-changing difference. It’s not about lifting the heaviest weights in your 70s and 80s it’s about building the strength you need to walk, move, and enjoy life for decades to come.

I start working with women at all stages of life, from teenagers to women in their 80s, they all have one thing in common, they need to be stronger to enjoy life!

Two 20-30 minute strength sessions started in your 40s and continued through all the decades of your life will set you up to be strong and independent and if we are going to live longer do we not also want that life to be of good quality and not reduced to sitting in a chair for the last years of our life? x