I’ll be honest with you — when I turned 40, my body started playing by a whole new set of rules. I had to find a new set of weight loss exercises to suit women in their 40s.
The workouts that used to keep me lean in my 30s suddenly didn’t work the same way. My jeans fit a little tighter, and my energy wasn’t what it used to be. At first, I thought I was just “getting older,” but the truth is, my metabolism had slowed down, my hormones were shifting, and I was losing muscle without even realizing it.
The good news? Once I stopped trying to do what worked 10 years ago and started exercising smarter, things changed. Weight loss in your 40s is absolutely possible — but it takes a different approach.
Here’s what worked for me, and what I’ve seen work for so many other women in their 40s.
💪 Strength Training — My Game-Changer
If I could go back and give my younger self one piece of fitness advice, it would be this: don’t skip strength training.
For years, I relied mostly on cardio. I’d run, hop on the elliptical, or do endless fitness classes. It worked for a while, but once I hit my 40s, my results slowed down dramatically. Then I started lifting weights, and honestly, it was a turning point.
Here’s what I noticed:
- My metabolism felt like it “woke up” again.
- My body started to look more sculpted, even when the scale didn’t move much.
- I felt stronger and more confident.
I started simple — bodyweight squats, lunges, push-ups, and a pair of light dumbbells at home. Over time, I added a bit more weight, and now I do 2 to 3 strength sessions a week. You don’t need to lift heavy like a bodybuilder to see results. Consistency matters more than anything else.
If you’re new to it, pick 4–5 basic moves and master them. Squats, lunges, bent-over rows, shoulder presses, and planks are a great place to start.
🚶♀️ Walking — My Secret Weapon
Here’s something that surprised me: walking made a huge difference in my weight loss.
I used to think walking “didn’t count” as real exercise. But when I committed to daily brisk walks, the changes were noticeable—not just on the scale, but in my mood, my energy, and even how I slept.
I aim for 45 minutes most days. I usually go after work or first thing in the morning with a podcast in my ears. The pace isn’t a casual stroll; it’s fast enough that I can talk but not sing.
Walking is underrated. It helps your body burn fat steadily, lowers cortisol (which can help with stubborn belly fat), and doesn’t require fancy gear or a gym. On days I feel too tired for a tough workout, walking is my go-to.
🔥 HIIT — Short, Sweaty, and Effective
When life gets busy (and it always does), high-intensity interval training — or HIIT — is my lifesaver.
I love HIIT because it’s efficient. I can get a killer workout done in 20 minutes, and it keeps my metabolism revved up long after I’m finished. When I first started, I thought HIIT meant “go all out or nothing,” but that’s not true. You can adapt it to your own level.
Here’s one of my favorite beginner-friendly HIIT routines:
- Warm up for 5 minutes.
- 30 seconds of high effort (fast jogging, jumping jacks, or squats).
- 30–60 seconds of recovery.
- Repeat for 10–15 minutes.
- Cool down.
I usually do HIIT once or twice a week. It’s intense, so I always give myself recovery days afterward. If I push too hard, my body lets me know. In your 40s, recovery is just as important as the workout itself.
🧘 Yoga & Pilates — My Balance Restorers
If strength training and HIIT are my power tools, yoga and Pilates are the glue that holds everything together.
I used to skip stretching and slower workouts because I thought they weren’t “enough.” But once I added one or two short sessions of yoga or Pilates each week, I noticed huge improvements — not just in flexibility, but in my stress levels, sleep, and hormone balance.
Perimenopause brought a wave of hormonal ups and downs, and restorative yoga helped me handle that. I don’t always do long classes; sometimes I just unroll my mat for 20 minutes at home. Those sessions keep me grounded and help my body recover between harder workouts.
🏃 Cardio — Still Important, Just Smarter
I’m not against cardio — far from it. I still love a good dance workout, a bike ride, or a jog on a crisp morning. But I no longer rely on endless cardio sessions to lose weight.
Cardio is great for your heart and lungs, and it helps burn calories, but in your 40s, it works best when it’s part of a balanced routine. I aim for 2–3 moderate cardio sessions per week. That might be a 30-minute power-walk, a Zumba class, or cycling with friends. I absolutely hate running, so I opt not to do that, but running is a great form of cardiovascular exercise.
The trick is not overdoing it. Too much cardio, especially combined with stress and lack of sleep, can actually make weight loss harder. I had to learn that the hard way.
📝 A Realistic Weekly Plan
Here’s what a typical week looks like for me:
- Monday: Strength training (full body, 40 mins)
- Tuesday: Brisk walk (45 mins) + short yoga session
- Wednesday: HIIT (20 mins)
- Thursday: Rest or Pilates
- Friday: Strength training (30 mins) + walk
- Saturday: Fun cardio (bike ride, dance class, hike)
- Sunday: Rest
I don’t follow this perfectly every week. Life happens. But having a flexible structure helps me stay consistent without burning out.
🌟 Final Thoughts
Losing weight in your 40s isn’t about punishing yourself or trying to look like your 25-year-old self. It’s about working with your body, not against it.
For me, the magic formula has been:
- Strength training to rebuild lost muscle and boost metabolism.
- Walking almost daily to stay active and burn fat gently.
- HIIT for efficiency.
- Yoga and Pilates for balance, hormones, and recovery.
- Cardio for heart health and fun.
Most importantly, I found activities I actually enjoy. That’s what keeps me consistent. Some days it’s a sweaty workout, other days it’s just a walk and some stretching — and that’s okay.
Your 40s can absolutely be your strongest, healthiest decade yet. Start small, be patient with yourself, and don’t underestimate the power of consistent effort. Trust me — it works. 💪
