Exercise Routine for Women to Prevent Muscle Loss After 40

Starting in your 30s—and accelerating in your 40s—muscle mass begins to decline naturally. Age-related muscle loss, known as atrophy, is largely driven by hormonal changes. As muscle mass begins to decline, so does stability, metabolism, and joint mobility. That's why it's important to stay ahead of the curve. Here are some key exercise routines for women to prevent muscle loss after 40, shared by experts.

 

' What's happening inside is a subtle but steady breakdown of the tissue that once kept us strong and supported. But here's the good news: through consistent, conscious movement—especially low-impact resistance exercise that "respects" our joints… we can rebuild that strength from the inside out. It's not about trying harder; it's about moving smarter and staying deeply connected to our bodies as they grow, ' says Lia Bartha, founder of B The Method and renowned Pilates instructor.

 

Put progressive strength training first

Progressive strength training is non-negotiable as you get older, says Laura Caddy, CPT, Laura Caddy Lifts. She recommends lifting weights two to three times a week, focusing on compound movements—rowing, bench press, deadlift, and lunges.

' Gradually increasing resistance is key to stimulating muscle growth ,' explains Laura.

Get enough protein every day

If you want to maintain and build muscle, consuming enough protein should be a top priority in your health routine. Laura recommends aiming for 1.2 to 2g/kg of body weight per day.

When grocery shopping, look for protein-rich foods like chicken breast, Greek yogurt, salmon, eggs, tofu, beans, turkey breast, tuna, and lean beef—all of which aid in muscle maintenance and growth.

Don't ignore recovery

Taking plenty of time to rest and recover is just as important as your workouts themselves.

' Muscle is built during rest ,' says Laura. ' Overtraining or skipping rest days can increase cortisol and slow progress. Quality sleep and active recovery (e.g. walking, yoga) are essential .'

 

Focus on body flexibility and stability

As you enter your 40s and beyond, maintaining joint stability and health is more important than ever.

' A weekly core and mobility workout helps prevent injury and promotes better posture while lifting weights ,' explains Laura.

Combining balance and strength

Variety is the spice of life, and that saying holds true in your fitness routine. Laura emphasizes the importance of incorporating some balance and strength training.

' Add quick strength exercises (like ball throws or squat jumps if safe) and balance-focused exercises to maintain neuromuscular coordination and prevent falls ,' she says.

Have a consistent weekly strength training schedule

Plan your strength training schedule—and make sure it's part of your weekly routine.

'At a minimum, you should do two full-body strength sessions per week for maintenance and three to four for those looking to build or recover muscle .' ' Sessions should include all major muscle groups and ideally alternate between heavier, low-rep days and lighter, high-rep days to support different muscle fibre types & recovery .'

The expert stresses: ' It's not about lifting the heaviest weights or pushing yourself to exhaustion; it's about moving with precision, control and a deep connection to your core. When we train consistently and mindfully, we not only maintain lean muscle mass but also support our joints, improve posture and keep our bodies flexible as we age. The key is to find a rhythm that feels comfortable and sustainable over the long term '.