Home strength guides for women over 40

Plain, practical guides for women who want to get stronger at home, in short sessions, without hurting their knees or back. Each one answers a question people search on the way to starting: what to do first, how often, how hard, and what to change when a joint complains. Every guide has real sets, reps and schedules you can follow today. Training and habits only; where a doctor or physical therapist should be involved, the guide says so.

Want a plan built around you? The free 2-minute home strength quiz asks about your goal, knees, back and time and builds a 12-week plan from your answers.

Getting started

• Strength training for women over 40: a beginner plan for home: the six moves, your first 15-minute session, an 8-week schedule, how hard it should feel and what to do after a missed week.
• How to start strength training at 50: a home plan for your first 8 weeks: when to see a doctor first, the six moves, your first session written out, an 8-week ramp and how to pick a weight at home.

Workout plans and schedules

• Workout plan for women over 50: a 12-week home plan: the weekly layout of strength, walking, balance and stretching, two strength workouts, sets and reps by phase, and what to do after a missed week.

15-minute workouts

• 15 minute workout for women over 40: three home strength sessions: three circuits timed to the minute, how hard they should feel, swaps for knees and back, and a 4-week plan.

Knee friendly training

• Knee friendly exercises for legs: ten moves with sets, a 20-minute leg workout, a 6-week plan, a pain rule to use while you train and when to get your knee checked.
• Squat alternatives for bad knees: nine home moves from easiest to hardest with sets and reps, which ones suit which kind of knee pain, a 20-minute leg workout and a route back to a full squat.

Training with little or no equipment

• Strength training for women over 40 without weights: the six movements, an easiest-to-hardest ladder for each, two home workouts, an 8-week plan and how to keep progressing with body weight alone.

Bones and muscle

• Bone density exercises for women over 50: how much strength and impact work bone guidance recommends, a 35-minute home session, a weekly plan, a 12-week progression and what changes with osteoporosis.