Strength Training for Women Over 40: Safe, Effective, Joint-Friendly (2026)
- Amanda Boike
- 6 days ago
- 7 min read
By Amanda Boike Fitness
If you’re 40+ and already “doing the things” (walking, yoga, Pilates, maybe the occasional brave spin class)… but your knees, back, or shoulders are giving side-eye-welcome. You don’t need more intensity. You need better leverage, smarter dosage, and consistency that your joints actually agree to.
And yes: Low Impact Strength Training for Women over 40 can be very effective-when it’s programmed like training, not like punishment.
The “over 40” shift nobody warned you about
Around perimenopause and beyond, many women notice:
Recovery feels slower.
Joints complain louder (hello, hips and shoulders).
Body composition feels… less responsive, even with the same effort.
None of that means you’re “failing.” It means your plan needs to be more specific- especially about load, volume, and recovery.
Also: national guidelines still keep it simple for a reason. Adults should do muscle-strengthening activities at least 2 days per week. That’s the baseline. (Source: [CDC]; [Physical Activity Guidelines for Americans])
“Adults need at least 2 days of muscle-strengthening activity each week.” (Source: [CDC])
What “low-impact strength training” actually means (and what it doesn’t)
Low-impact = low joint shock.It does not mean low effort, tiny pink weights forever, or “only vibes.”
Think:
No jumping required
Controlled tempos
Stable positions (better balance + better muscle targeting)
Joint-friendly ranges of motion
Progressive overload that respects your tissues
This is where biomechanics matters. If an exercise creates huge joint torque for you (based on limb lengths, mobility, old injuries), you don’t “push through.” You change the setup.
The minimum effective dose (and the sweet spot)
Here’s the practical hierarchy for most women 40–60 who want strength, muscle, and joint comfort:
Training frequency
2 days/week: baseline for strength + health (and a realistic starting point) (Source: [CDC])
3 days/week: sweet spot for faster progress without living in sore-city
4 days/week: optional if sessions are short and intelligently split (and recovery is solid)
Sets & reps that work (without wrecking you)
A classic evidence-based starting framework:
1–3 sets per exercise
6–12 reps (or 8–12 for many beginners)
Train major muscle groups 2–3 days/week (Source: [ACSM Position Stand]; [Physical Activity Guidelines for Americans])
If you’ve been out of strength training for a while, start conservative and earn your way up.
Your new best friends: RPE + “reps in reserve”
If you’ve ever thought, “Am I working hard enough?” this is your answer.
Quick definitions
RPE (Rate of Perceived Exertion): how hard the set feels
RIR (Reps in Reserve): how many reps you could still do with good form
A widely used approach links effort to “reps left in the tank.” (Source: [Helms et al.])
The joint-friendly intensity zone
For most sets, aim for:
RPE 6–8
roughly 2–4 reps in reserve (RIR)
That’s challenging enough to drive progress, without flirting with “why does my elbow hate me” territory. (Source: [Helms et al.])
Rule of thumb: If form changes or pain shows up before the muscle is actually working, the set is too heavy for today.
The safest way to start (especially if you’re stiff, busy, or cautious)
The 2-week “joint-trust” ramp
For the first 2 weeks:
Choose 5–7 moves
Do 2 sessions/week
Keep most sets at RPE 6–7
Add reps before you add load
This is not being “careful.” It’s being strategic. Because consistency beats chaos every time.
Joint-friendly exercise menu (knee, hip, back approved)
Below are patterns to train (because real life is basically carrying stuff and getting up from things).
1) Squat pattern (knees + glutes)
Try:
Box squat to a chair
Goblet squat to a target (bench/couch)
Split squat with short range
Biomechanics tip: A slightly wider stance and a “sit back” cue can reduce knee stress for some bodies.
2) Hinge pattern (glutes + hamstrings)
Try:
Romanian deadlift (dumbbells)
Hip hinge to wall
Glute bridge / hip thrust
Hinges are the MVP for “my back feels fragile” when coached well, because you build posterior strength without high impact.
3) Push (chest + shoulders)
Try:
Incline push-up (hands on bench)
Dumbbell floor press
Half-kneeling press (light-moderate)
4) Pull (upper back + posture muscles)
Try:
One-arm dumbbell row
Band row
Chest-supported row (if you have a bench)
5) Carry + core (the “real life” category)
Try:
Suitcase carry (one dumbbell)
Farmer carry (two dumbbells)
Dead bug / side plank variations
These build the kind of strength you notice on stairs, travel days, and grocery runs.
“But my knees/hips are cranky”-can I still strength train?
In many cases, yes-with the right plan. A 2024 review found resistance training improved pain, strength, and function in knee and hip osteoarthritis populations. Translation: strengthening is often part of the solution, not the problem. (Source: [Lim et al., 2024])
If you deal with arthritis or persistent joint pain, treat this as a dosage problem, not a moral failing:
Shorten range of motion temporarily
Slow the tempo
Reduce load
Swap the movement pattern (e.g., split squat → step-up to low box)
And if pain spikes or lingers, loop in a clinician.
A simple 3-day/week joint-friendly plan (with real numbers)
Goal: Build strength without feeling like you need a nap to recover.
Day A (Lower + Push)
Box squat: 2–3 sets x 6–10 reps @ RPE 6–8
RDL: 2–3 x 6–10 @ RPE 6–8
Incline push-up or floor press: 2–3 x 8–12 @ RPE 6–8
Suitcase carry: 3 x 30–60 seconds
Day B (Pull + Core)
Row variation: 3 x 8–12 @ RPE 6–8
Hip thrust / bridge: 3 x 8–12 @ RPE 6–8
Dead bug: 3 x 6–10/side
Side plank: 2–3 x 20–40 seconds
Day C (Full-body “capability” day)
Step-up (low): 2–3 x 6–10/side @ RPE 6–8
Overhead press (light/moderate): 2–3 x 6–10 @ RPE 6–8
Band pull-apart or face pull: 2–3 x 12–15
Farmer carry: 3 x 30–60 seconds
Progression rule: When you can do the top end of the rep range at the same RPE, add a small amount of load next session. (Source: [ACSM Position Stand])
The warm-up that actually helps (and doesn’t steal your time)
Keep it 5–8 minutes:
Breathing + ribcage mobility (30–60 sec)
Hip hinge patterning (bodyweight, 6–8 reps)
Squat-to-box practice (6–8 reps)
Shoulder prep (band rows or wall slides, 8–12 reps)
Your warm-up should rehearse the moves you’re about to load- not become a second workout.
How long until you notice results?
Most women notice “daily life” wins first:
Stairs feel easier
Carrying feels steadier
Less achy after sitting
For joint-related outcomes, research in arthritis populations suggests improvements are more likely with programs lasting multiple weeks, and very short interventions (<4 weeks) may be too brief to show meaningful functional change. (Source: [Lim et al., 2024])
For bone density, think months, not days- this is a long-game adaptation. (Source: [Zhao et al., 2025])
When to hire an in home personal trainer in Chicago
If you’re in Chicago and thinking, “I want to do this right the first time,” that’s not extra. That’s efficient.
A good in home personal trainer Chicago can:
Assess movement and pain triggers quickly
Choose exercises that match your body mechanics
Progress load safely (especially if you’re returning after injury)
What it costs (realistic ranges)
In home personal training in Chicago commonly land around $50-150 per hour, depending on experience and package size.
Smart shopper tip: packages usually reduce per-session cost-great if your main goal is consistency.
What to look for (green flags)
Programs based on progressions, not random workouts
Uses effort targets (RPE/RIR), not just “3 sets of 10 forever”
Can explain why an exercise is best for you (biomechanics, not vibes)
Encourages sustainable frequency (2–3x/week), not burnout
How ABF does low-impact strength differently (the physics part)
At Amanda Boike Fitness, the philosophy is: maximum muscle stimulus, minimum joint drama.
That means:
Mat-based, joint-friendly selections (stable setups, smart ranges)
Coaching you to find the right dosage for you using effort targets (RPE/RIR), not just counting reps
Biomechanics-informed tweaks so your knees, hips, and shoulders aren’t taking unnecessary load
If you’re local, an in-home approach can be especially convenient in neighborhoods like Lakeview, Lincoln Square or Lincoln Park-because consistency is a lot easier when your workout doesn’t require a 30-minute logistics saga.
FAQ (quick answers)
How many days a week should women over 40 strength train?
Start with 2 days/week (the guideline minimum), aim for 3-4 if recovery allows. (Source: [CDC]; [Physical Activity Guidelines for Americans])
What RPE should I use as a beginner?
Most sets at RPE 6–8 (leave ~2–4 reps in reserve) is a strong, joint-friendly target. (Source: [Helms et al.])
Can strength training help bone density after menopause?
Evidence supports resistance training as beneficial for bone health when progressed consistently over time. (Source: [Zhao et al., 2025])
Is strength training okay if I have knee or hip arthritis?
Research shows resistance training can improve pain and function in knee/hip OA populations when programmed appropriately. (Source: [Lim et al., 2024])
What’s the safest rep range for joint-friendly training?
Common evidence-based ranges include 6–12 reps (often 8–12 for novices) with progressive loading. (Source: [ACSM Position Stand])
How much does an in-home personal trainer cost in Chicago?
A common range is $50-150/hr, depending on experience and packages.
Related Articles
References
Centers for Disease Control and Prevention (CDC). Adult Physical Activity Guidelines overview (includes muscle-strengthening frequency). CDC
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (muscle-strengthening 2+ days/week). Health.gov
American College of Sports Medicine (ACSM). Progression Models in Resistance Training for Healthy Adults (position stand; frequency/progression concepts). PubMed
Helms ER, et al. Repetitions-in-reserve (RIR)-based RPE scale for resistance training (intensity via reps-in-reserve). PMC
Lim J, et al. 2024 review/meta-analysis: resistance training effects on pain/strength/function in knee/hip osteoarthritis. PMC
Zhao F, et al. 2025 systematic review/meta-analysis on resistance training modalities and bone mineral density in postmenopausal women. PMC
Choudhry DN, et al. 2024 meta-analysis on resistance training and hot flush frequency/severity in postmenopausal women. ScienceDirect
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