9 Smart Strength Exercises Every Woman Can Do at Home

Hi there!

If your schedule is packed (family, work, life), heading to the gym might feel impossible. But here’s the truth: you don’t need a gym to build strength, support your metabolism, or stay lean after 40.

What you do need is a smart, intentional plan,  and that’s what I’m giving you today:

• 9 functional, joint-friendly strength exercises

• Simple tools (or none at all!)

• How to make it work around your real life

But before all that, let’s ask: “Why Strength Training Matters More After 40?”

As estrogen declines, women naturally lose lean muscle mass, and muscle is your metabolic engine. So with strength training, it helps you to:

✅ Improves fat-burning capacity
✅ Protects bones and joints
✅ Boosts insulin sensitivity (goodbye sugar crashes)
✅ Supports posture and energy
✅ Prevents age-related muscle loss (sarcopenia)

And “NO”, it doesn’t make you bulky. Bulk is a word used to demonize women who are into strength training, it hinders them to do this very significant thing. And if ever that’s true (which is obviously not), who CARES? It’s your body. Build it in any form you want, as long as it’s healthy and safe for you!

However, how often should you do it?

You don’t have to overdo it, it is a myth that “more is faster”, you can do it 2–3 times a week, this is enough to see changes — even if you're short on time. BUT, if you think it’s not doable for you with that number, you can try doing it once a week, as long as you’re doing it. Here’s what I recommend for starters:

Try:

• 15-minute circuits, 3x/week
  

• 1–2 full-body sessions on the weekend
  

• Break up moves into “exercise snacks” — 5 minutes in the morning, during lunch, or while dinner cooks

*Drum Rolls Please: Here’s The 9 Strength Moves (Real-Life Benefits + What You Need)

1. Bodyweight Squats

Targets: Glutes, hamstrings, quads, core
Why: Girl (with eyes staring at you pausing), this will HELP YOU build lower body strength for walking, lifting, climbing stairs. Squats help maintain pelvic floor and joint stability. And it makes your booty BIGGER. Aside from possessing a beautiful big heart, make that booty bigger.
Form Tip: Remember! FORM is very important! This avoids injury and very unnecessary accidents. So, feet must be hip-width apart, weight in heels, spine neutral.
Use: Bodyweight or hold a water jug/backpack to add resistance.

2. Incline Push-Ups (Wall → Countertop → Floor)

Targets: Chest, triceps, shoulders, core
Why: The upper-body pushing strength supports posture, arm tone, and daily activities like lifting kids or groceries. Plus, a strong arm sissy can help you prepare anything (ANY THING).
Tip: Do not force anything! If it hurts at first, take it slow. TAKE IT SLOW. You’re not in competition. Start at the wall and work your way to the floor.
Use: Wall or countertop — no gear needed.

3. Glute Bridges

Targets: Glutes, lower back, core
Why: Strengthens pelvic stability and relieves lower back tightness. Glutes are essential for posture and injury prevention. This also helps your booty bigger, and most women as they age adapts a hump back posture, and GIRL, I swear. Do not let your lifestyle make you bow. Bow to God but never to no one. SO WORK THAT OUT.
Form Tip: Press through heels, lift hips until body forms a straight line.
Optional Tool: Mini resistance band around thighs.

4. Bent-Over Rows (Backpack or Dumbbell)

Targets: Upper back, lats, biceps
Why: Helps counteract rounded shoulders and supports back health. Remember, you’re a woman, you’re powerful, you are carrying a LOT of things behind your back. Use this so you won’t have a problem carrying anyone (just don’t carry your EX :p)
Form Tip: Hinge at hips, keep back flat, squeeze shoulder blades at the top.
Tool: Backpack with books, or dumbbells (~4–10 lbs)

5. Overhead Shoulder Press

Targets: Shoulders, arms, upper back
Why: Builds upper-body stability and strength — useful for lifting objects overhead or carrying bags. Aside from lifting yourself, be ready in the future to LIFT anything. We tend to say a lot that we are independent (so we need to stand our ground). I don’t need any man to lift things for me, I AM THE MAN.
Tool: Dumbbells or filled water bottles
Tip: Stand tall, engage core, avoid arching lower back.

6. Step-Ups (Chair or Low Stair)

Targets: Glutes, quads, core
Why: Mimics everyday movement like climbing stairs. Builds lower-body power and stability. Girl better do this or else you’ll be the first one to become a zombie when you can’t move your slow ass climbing upstairs.
Tip: Keep your knee over ankle, push through the front heel.
Use: Sturdy chair or stairs.

7. Wall Sit

Targets: Quads, glutes, endurance
Why: Great for joint stability, builds leg endurance without impact. As I was saying, it is important to have strong glutes and a big booty for body support. And also, if anyone tries to talk behind your back, they’ll enjoy the view HAHAHA!
Form Tip: Back against wall, thighs parallel to the ground, hold 30–60 sec
Progression: Add a small weight or increase hold time.

8. Plank (Knee or Full)

Targets: Core, shoulders, glutes
Why: Improves total-body control and core strength to reduce back pain and boost posture. This is also good to connect within your core energy. This is also the time where you can reflect. Aside from training your strength, give the time to talk with your self too.
Tip: Start at 20 seconds, work toward 1 minute. Focus on a flat back and engaged belly.
Mod: Do it on knees if needed.

9. Deadlifts (Backpack or Dumbbell)

Targets: Hamstrings, glutes, lower back
Why: Teaches hip hinge mechanics — important for safe bending/lifting. Helps tone and strengthen the backside. Girl, for once and for all, learn how to lift!  Lifting makes you feel strong, to feel strong is to know that you can do anything. ANY THING. EVERY THING.
Tool: Backpack with books, or dumbbell
Form Tip: Hinge at the hips (not squat), keep weight close to your legs.

I know it’s kind of hard to look for the appropriate tools  that you can use, but I got you. Also, let’s consider the budget but QUALITY. 

You don’t need a big investment, just a few essentials:

✅ Resistance Bands ~ $7–$15 for a set
🛒 Available at Target, Five Below and Amazon!

✅ Light Dumbbells or Water Bottles ~ $15–$25 per pair (2–5 lbs)
 🛒 Available at Walmart, Target, and Dick’s Sporting Goods!

✅ Mat or Towel ~ $10–$20
 🛒 Available at Five Below, Walmart, and TJ Maxx/Marshalls/Ross

✅ Backpack with Books = FREE DIY Weight!

Reminder from your one and ONLY Coach:

You don’t need “perfect” conditions to build strength.
You just need a plan that fits your life.
Start with 2–3 days, choose 4–5 moves, and give yourself permission to progress at your pace.

I’m here to guide you, every step, every rep.

If you want a free guide with form demos, a tracker, and modifications tailored for women over 40...

Send us a message on our Instagram Page, and we’ll send you the step-by-step process!

Stay strong,
Coach Adryenne
Founder, Yellowbirdie Wellness 🌿
Nutrition • Movement • Mindset