What if the secret to feeling healthier in your 40s was as simple as lifting weights? While not-so-fun changes (menopause, joint stiffness, and waning energy) are common, they don’t have to be the norm. Fortunately, strength training can help you tackle these changes head-on. Enter: weight-bearing exercises for women in their 40s. It’s time to add more muscle to your frame, boost your metabolism, support your joints, and help you manage burnout along the way.
The key isn’t extreme effort—it’s consistent progress. In 15 minutes a day, you can build strength through dynamic, engaging workouts that fit effortlessly into your busy life. Best of all? No tedious, repetitive movements required. Just effective, energizing workouts that keep you engaged.
Building Strength, Redefining Fitness
Meet Dani Coleman, the Director of Training and Head Trainer at Pvolve. Coleman gave us the lowdown on everything from 2025 fitness trends to why functional movement is a powerful tool for women in their 40s and beyond. With her passion and expertise, she’s shaping a fast-growing fitness philosophy—one Jennifer Aniston swears by. Want results without the wear and tear of traditional workouts? Consider this your gentle nudge to make strength training a regular part of your routine.
Dani Coleman
Dani Coleman is the Director of Training and Head Trainer at Pvolve, a fitness method that blends functional movement with resistance-based equipment to build strength and mobility. With extensive expertise in functional fitness, she is passionate about educating others on how intentional movement supports both short- and long-term health.
Tell us about Pvolve—what does your training focus on?
At Pvolve, our training focuses on functional movement patterns that holistically strengthen the body. While most workouts only move front-to-back or side-to-side, we move through all planes of motion. We add unique rotations and mobility work to keep your body flexible, preventing tightness, overuse, and injury. We also incorporate many single-leg balancing and complex stability exercises to create better neuromuscular control.
Why is strength training so important for women as they enter their 40s?
It’s essential for preserving muscle mass. Which, as we know, naturally declines as we age. We lose about 3-8% muscle mass and strength each decade starting in our late 30’s. Not only does muscle increase our metabolism, but it also helps us manage blood sugar, enhance joint stability, and increase bone density. It also boosts energy levels, reduces the risk of chronic conditions, and improves mental health! Results from Pvolve’s Healthy Aging Study—which focused on women 40-60 years in age—found resistance-based training can significantly improve physical function during (and well beyond) menopause. Results:
- 19% increase in lower body strength
- 21% improvement in flexibility
- 10% greater balance, mobility, and stability
- 23% more energy and overall enjoyment of exercise
- Gains in lean muscle without increasing body mass
How would you describe low-impact workouts?
Low-impact workouts focus on controlled movements. They avoid high-impact activities (like jumping). Low-impact effectively targets and strengthens muscles, especially when resistance equipment is involved. By emphasizing muscle activation and proper alignment, women can build strength without stressing joints. Our Pvolve equipment, including resistance bands, dumbbells, gliders, and various elevations, targets every muscle. Our trainers focus on muscle over momentum for a safe, transformative workout. This approach empowers women to build strength, sculpt their bodies, and improve their lives.
How can women in their 40s create a workout routine that’s both effective and sustainable?
First and foremost, don’t underestimate the power of finding a workout you enjoy (and fits your lifestyle). Consistency is key! For women in their 40s—specifically—it’s important to focus on workouts that combine strength, mobility, short cardiovascular intervals, and recovery. Incorporating variety is two-fold: This helps keep things interesting and gives the body all the stimuli it needs to address your total health. At Pvolve, we emphasize progression and customization. In turn, you can scale your workouts to suit your evolving needs.
What’s an ideal workout routine for a woman in her 40s?
To maintain optimal health and support longevity, women in their 40s should focus on the following key fitness priorities:
- Prioritize weight training 2-3 times a week.
- Incorporate short cardiovascular training 2 times a week.
This routine helps mitigate muscle mass decline, supports longevity, improves metabolic health, boosts skeletal stability, and so much more.
Ideally this means Pvolve workouts 4-5x/ week, alternating between Progressive Weight Training, Sculpt & Burn, and Strength & Sculpt classes, leveraging all our resistance equipment for optimal results.
What fitness challenges do women face in their 40s—and how can functional fitness help?
Women in their 40s are often at the peak of their career, raising kids, and potentially taking care of their aging parents. Inevitably, they’re also in a time crunch. On top of that, challenges like joint pain, hormonal changes, and reduced energy levels are common. That’s where Pvolve comes in. Pvolve’s method helps lubricate your joints, build muscle lean mass, and combat stiffness. We have workouts that range from 15 minutes to over an hour! And because we move so diversely through multiple exercises, repetitive movement patterns aren’t an issue.
Let’s talk trends. What’s next in functional fitness?
As women hit 40, muscle strength, power, and agility often start to decline—but solutions to tackle these changes remain few and far between. With that in mind, one of the next big trends I see is a stronger emphasis on lifting weights. Building muscle is more important than ever. I’m also witnessing a real tide shift in women talking about menopause. Women are finally advocating (proactively) for themselves! Hormone replacement therapy is making waves too. With knowledge comes power, and I’m excited to see women empowered to stay strong into their later decades.
Building Strength for Longevity
To bring this full circle, weight-bearing exercises are more than just a workout; they’re a powerful tool for women’s health and longevity. Best of all, it’s never too late to start. No matter your age or fitness level, every rep builds a foundation for a stronger future. Remember: Strength is a journey, not a destination. Carve out your 15 minutes, pick up a set of weights, and begin building a stronger, healthier you—today.
