Women after 40 will face changes in their body metabolism and muscle mass, where intense workouts might lead to injuries and also change social perceptions. However, by doing a few workouts regularly, women after 40 can gain strength in their bodies.
Bent Over Bowls: Hold dumbbells on each hand and lean forward slightly. Pull the weight towards the hips by putting pressure on your shoulder and then pull the weights down. Repeat it for 2 sets, each 15.
Dumbbell Chest Press: Lie down back and hold dumbbells on both your hands. Push them down towards your chest with shoulders.
Deadlifts: Hold dumbbells in front of your thighs, bend front, by keeping your back straight. Lower your weights towards the ground, pull them upwards and then release them towards the ground. Keep repeating for 2 sets.
Glute Bridges: Lie on the back with bent knees and flat feet. Lift the hips off the ground and lower the hips down.
Lunges: Take one leg forward and lower your body. Make sure the knee and ankle are straight and in the same position. Push the front part towards the ground and do it for alternate legs.
Plank: Stay in a pushup position on your elbows and toes. Let the body be in a straight line and hold it for as much time as you can.
Push-ups: Push-ups can also be done with knee support. Stay in a plank position on your palm. Increase push-ups count daily rather than doing it at once.
Tricep Dips: Sit on a chair, and place your hands back on edge. Slip off from the chair and stay on your elbows. Lower your body and again back to the position by giving strength to the palm and shoulder.