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Curious if this is something you’d want more of…

As a woman navigating perimenopause without HRT, I’ve been diving deep into nutrition, hormone regulation, nervous system support, and sustainable wellness. Let me know in the comments if you’d be interested in this kind of content.

Women 40+
Want a stronger lower core without spending hours doing crunches?

Try this lower abs + deep core circuit for 7 days:

• Boat Heel Taps
• Double Leg Kick Outs
• Single Leg Kick Outs
• Boat Lift + Lower
• Reverse Crunches

Complete 10 reps of each exercise and repeat for multiple rounds if you want more of a burn.

This quick core workout targets lower abs, deep core strength, balance, posture, and stability — all essential for women over 40 building strength and protecting the low back.

Save this for your next core workout and let me know if you try it for a week.

Women 40+ if your stress levels are high, sleep is off, hormones are shifting, or your nervous system feels overloaded… the answer usually isn’t to push harder.

This is the type of workout week I come back to when I want to stay consistent without completely draining myself:

• moderate strength training
• walking
• yoga + mobility
• outdoor movement
• recovery-focused exercise

Listen to what your body is asking for.

Save this week to follow along.

If you’re a woman 40+ trying to build strength, improve posture, and feel more confident in your body, don’t skip back + bicep training.

Strong back muscles help support posture, reduce aches from daily life, and create better overall upper body strength. Bicep work improves functional strength for everyday movement while helping build toned, defined arms.

Today’s Biceps + Back workout:
• Alternating hammer curls
• Alternating bicep curls
• Concentration curls
• Alternating back rows
• Bent over rows
• Clean and press

2–3 sets • 10–12 reps each

You do not need complicated workouts to get stronger after 40. Consistency, progressive overload, and simple effective exercises work.

Save this for your next upper body workout and follow for more strength training, mobility, yoga, and fitness for women 40+.

Day 3: Yoga Mobility + Active Recovery

If you’re a woman 40+, this is how you stay strong without burning out.

This 10-minute yoga mobility flow improves hip mobility, shoulder mobility, and flexibility while supporting recovery between strength workouts.

Perfect for:
• Rest days
• Sore muscles
• Tight hips + shoulders
• Improving range of motion

Save this for your next recovery day.

Follow for more strength, mobility, and walking workouts for women 40+.

This is workout 2 in my Steal My Workouts for the Week series—designed to help you get stronger without overcomplicating your routine.

Glutes + Abs:
• Heel taps (core)
• Dead bugs
• Kick outs
• Lunges
• Calf raises
• Deadlifts
• Goblet squats

Run this as a focused lower body + core session to build stronger glutes, improve balance, and support your metabolism in midlife.

Save this for your next lower body workout.

Follow for tomorrow’s yoga + mobility practice.

This is your upper body strength workout to kick off my Steal My Workouts for the Week series.

We’re targeting:
• shoulders (lateral + front raises)
• triceps (kickbacks + overhead extensions)
• chest (press + fly for lift + strength)

You don’t need hours — you need focused strength training that actually works for midlife bodies.

Do this workout:
2–3 sets
10–12 reps each
Moderate weights that challenge you by the last few reps

Add in your daily 10–30 minute walk and you’ve got a simple, effective plan.

Save this for your next upper body day
Follow me for tomorrow’s lower body + core workout

Looking for a simple weekly workout plan for women over 40? Start here.

I’ve mapped it out so you can build strength, mobility, and consistency at home.

Your weekly workouts:
• Shoulders + triceps (upper body strength)
• Lower body + core workout
• Biceps + back (upper body strength)
• Yoga + mobility (active recovery)

How to follow:
I’ll post each workout every morning so you can save it and do it when it fits your schedule.

Weekly structure:
3 strength training workouts
1 active recovery day (yoga + mobility)
Daily walking (10–30 minutes for fat loss, energy, and longevity)

This is a realistic workout routine for women 40+ who want to feel stronger, move better, and stay consistent.

Save this and follow along all week.

Inner thigh workout for women 40+ that actually works.

If you’re trying to tone your inner thighs, strengthen your legs, and support your knees and hips, these exercises target the muscles most workouts miss.

This at-home lower body workout helps improve:
• inner thigh strength
• hip stability
• knee support
• overall leg toning

Perfect for women over 40 looking to build strength, improve mobility, and feel more confident in their body.

Save this inner thigh workout and add it to your leg day routine.