Low Impact Strength Training for Women Over 40: Safe, Effective, Joint-Friendly
- Amanda Boike
- 7 days ago
- 6 min read
By Amanda Boike Fitness
If your joints have started acting like dramatic reality-TV contestants (loud, unpredictable, always “in their feelings”), you’re not alone. The good news: strength training after 40 isn’t just possible, it’s one of the best, most joint-respectful ways to feel more capable in daily life (stairs, luggage, groceries, life).
And no, it doesn’t have to look like burpees on concrete.
The “after 40” shift: why your old workouts might feel…off
Hormones, recovery, sleep, stress, and joint history can all change how training feels in your 40s, 50s, and beyond. The win here is not “push harder.” It’s train smarter-with a plan that’s progressive and sustainable.
The baseline most health organizations agree on: adults should include regular movement and strength work weekly. As the CDC puts it: “Each week adults need 150 minutes… and 2 days of muscle strengthening activity.” (Source: [CDC]) CDC
ACSM echoes the strength-training minimum: at least two days per week to maintain or improve muscular strength and endurance. (Source: [ACSM]) ACSM
And if you’re thinking, Cool, but I’m busy: the National Institute on Aging reminds us that small amounts count, too-especially when you’re stacking consistency. (Source: [NIA]) National Institute on Aging
What “low-impact strength training” actually means for women over 40 (hint: it’s not “easy”)
Low-impact simply means you’re minimizing jolting forces (jumping, pounding, aggressive pivots). It does not mean low effort.
Joint-friendly strength training usually includes:
Stable positions (mat-based, supported, or controlled standing work)
Slower tempo (you own the lowering phase)
Smart ranges of motion (pain-free, not forced)
Progressive overload (gradually increasing challenge—without drama)
Think: precision over punishment.
Your joint-friendly formula: Frequency + Effort + Exercise choice
1) Frequency: 2–4 days/week (depending on your life)
Start with what you can repeat.
Most women do great with:
2 days/week full-body (minimum effective + highly realistic)
3 days/week full-body (the sweet spot for steady progress)
4 days/week if sessions are shorter and recovery is solid
ACSM’s resistance-training progression model is clear: novices commonly train 2–3 days/week, then scale as tolerated. (Source: [ACSM Position Stand]) PubMed
2) Effort: aim for RPE 6–8 (aka “challenging, not chaotic”)
Use this cheat code:
RPE 6: you could do ~4 more reps
RPE 7: you could do ~3 more reps
RPE 8: you could do ~2 more reps
That’s 2–4 reps in reserve (RIR)- enough intensity to build strength, without turning every set into an emotional event.
Beginner rule: first 2–3 weeks, live mostly at RPE 6-7 while you groove technique.
3) Exercise choice: pick moves that load muscles more than joints
This is where biomechanics matters. A joint-friendly program biases:
Hip-dominant work (hinges, bridges) to share load with knees
Controlled knee-dominant work (sissy squats, sit-to-stands, split squats to a box)
Horizontal pulls and presses (rows, floor press) for shoulders
Anti-rotation core (dead bug variations, carries, Pallof press)
Translation: you’re building strength that transfers to real life.
Sets + reps that actually work (without wrecking you)
Here’s a simple, evidence-aligned framework most women over 40 can recover from well:
The “do this first” template (full-body)
Pick 5–7 exercises per session:
Lower body: 2 movements
Upper body: 2 movements
Core + carry: 1–2 movements
Optional: calves, glutes, upper back “small muscle”
For each main lift:
2–4 sets of 6–12 reps
Rest 60–120 seconds
Effort RPE 6–8
How to progress (without guessing)
ACSM’s progression guidance: when you can do 1–2 reps more than planned, increase load about 2–10% next time. (Source: [ACSM Position Stand]) PubMed
That’s “physics-based training” in plain English: same form, slightly more challenge, over time.
“But my knees/hips/back…” - yes, this can still be safe
If you have osteoarthritis or persistent joint pain, strength training can still be a strong option when it’s scaled well.
A 2024 systematic review and meta-analysis concluded: “Resistance training was effective in improving pain, strength, and function in patients with knee and hip OA.” (Source: [Systematic Review, 2024]) PMC
The joint-friendly pain rules
Use a simple traffic-light system:
Green (0–2/10 pain): OK to train
Yellow (3–4/10): modify range, tempo, or load
Red (5+/10): stop that movement and swap it
24-hour rule: If pain is noticeably worse the next day, scale the next session (lighter, smaller range, fewer sets).
If you have numbness/tingling, sharp pain, joint locking, or new swelling—get medical guidance before you push through.
The best joint-friendly strength moves (home + gym options)
Lower body (knees and hips will approve)
Sit-to-stand (from a box/bench; add dumbbells as you progress)
Romanian deadlift (dumbbells; hinge pattern = posterior chain love)
Glute bridge / hip thrust (mat-based, spine-friendly)
Supported split squat (hands on a chair/wall; small range at first)
Upper body (posture, shoulders, daily-life carrying power)
One-arm row (bench/chair support)
Incline push-up (hands elevated- instant shoulder-friendly scaling)
Floor press (limits shoulder range in a good way)
Band pull-aparts / face pulls (upper back “anti-desk-job” work)
Core (the “strong spine” department)
Dead bug (anti-extension)
Side plank (anti-lateral flexion)
Pallof press (anti-rotation; great for back-friendly stability)
A simple week plan you can actually follow (no 2-hour sessions required)
Option A: 2 days/week (minimum effective)
Day 1: Full-body strength (6 exercises, 2–3 sets)
Day 2: Full-body strength (similar patterns, small variations)
Option B: 3 days/week (sweet spot)
Day 1: Full-body (hinge focus)
Day 2: Full-body (squat/sit-to-stand focus)
Day 3: Full-body (single-leg + upper back focus)
Option C: 4 days/week (short + consistent)
Do 30 minutes each:
2 lower-body emphasis days
2 upper-body + core emphasis days
This is also why ABF Online is built around choosing 2–4 main workouts/week—short, mat-based, joint-friendly sessions with coaching that helps you find the right dosage for you (not just chasing reps).
How long until you notice changes?
You can notice “life feels easier” surprisingly fast-especially when you train consistently.
Realistic timelines:
2–4 weeks: better movement confidence, less “I feel fragile” energy
6–8 weeks: noticeable strength improvements in key lifts
8–12 weeks: stronger daily function + clearer training momentum
Do you need heavy weights after 40?
You need appropriate weights. When it comes to low impact strength training for women, you need weights that are heavy enough to feel like work, not so heavy that your form turns into slop.
Start with loads that keep you in RPE 6–8, and let progression do the heavy lifting over time. If you only have light dumbbells, you can still progress with:
slower tempo
pauses
more sets
single-leg variations
longer ranges (when pain-free)
Cardio: do you need it too?
You don’t need to “choose a team.” Strength builds your engine; cardio supports your heart and stamina. CDC guidelines emphasize weekly moderate/vigorous activity and strength days. (Source: [CDC]) CDC
A practical combo for busy women:
2–3 strength sessions/week
2–3 short cardio walks (10–30 minutes)
1-2 optional “fun movement” day (tennis, swimming and dance count!)
Chicago note: when an in home personal trainer makes sense
If you’re dealing with pain history, confusion about what to do, or you just want someone to handle the thinking, hiring support can speed up the “safe and effective” part dramatically.
Typical in-home personal trainer pricing in Chicago: In Home trainers in Chicago can cost anywhere from $50-$150/session with package options available.
If you’re in neighborhoods like Lakeview or Lincoln Park, or Lincoln Square in-home training can be especially convenient (no winter sidewalk Olympics, no gym intimidation factor).
What you’re really paying for:
exercise selection that respects your joints
form coaching (biomechanics matters)
progression that’s individualized (dosage, recovery, schedule)
On-demand membership pricing: what “normal” looks like
If you want structure without scheduling, memberships can be a solid middle ground.
For reference:
Apple Fitness+ lists $9.99/month. (Source: [Apple]) Apple
EVLO lists $55.99/month (and $599/year). (Source: [EVLO]) Evlo Fitness
That’s a realistic “market bracket” of roughly $10–$56/month, depending on coaching depth, programming style, and features. Apple+1
Quick answers (FAQ-style)
How many days a week should women over 40 lift?
Start at 2-4 days/week, based on what recovery and schedule allow.
What’s the safest intensity for beginners?
Mostly RPE 6–7 for the first few weeks, then sprinkle in RPE 8 as form and confidence improve.
Is low-impact strength good for joint pain?
Yes-when modified well. A 2024 meta-analysis found resistance training improved pain and function in knee/hip OA. (Source: [Systematic Review, 2024]) PMC
How do I avoid flare-ups?
Stay in pain-free ranges, progress gradually, and use the 24-hour rule to adjust.
Do I need a trainer?
Not required, but if you want faster clarity, safer progression, and accountability, an in home personal trainer Chicago can be worth it- especially with joint history.
References
Centers for Disease Control and Prevention (CDC). “Adding Physical Activity as an Adult” (updated Dec 2025). CDC
American College of Sports Medicine (ACSM). “Physical Activity Guidelines” (ACSM resource page). ACSM
National Institute on Aging (NIH/NIA). “Tips for Getting and Staying Active as You Age” (Jan 2025). National Institute on Aging
ACSM. “Progression Models in Resistance Training for Healthy Adults” (Position Stand; PubMed record). PubMed
González-Gálvez N, et al. Systematic review + meta-analysis on resistance training effects in postmenopausal women (2024; PubMed record). PubMed
Lim J, et al. Systematic review + meta-analysis: resistance training effects on pain/strength/function in knee & hip osteoarthritis (2024; full text via PMC). PMC
Apple. Apple Fitness+ pricing page (lists $9.99/month). Apple
EVLO Fitness. Pricing page (lists $55.99/month; $599/year). Evlo Fitness