The 4 Day, 5-Minute Strength Plan for Women 40+

Written By Lisa Kiely

Safe, Effective, and Actually Sustainable

If you’re a woman over 40, you’ve probably heard that strength training is “important.”
What you may not hear often enough is this:

You don’t need long workouts to get strong, protect your bones, or feel capable in your body.

In fact, when time, energy, joints, and hormones are all part of the equation, short, consistent strength sessions are often more effective than long workouts you struggle to maintain.

This plan was designed specifically for women 40+ who want:

  • Stronger muscles and bones

  • Better balance and posture

  • Joint-friendly movement

  • A routine that fits real life

The commitment:
5 minutes a day, 4 days a week

By the end of the week, you’ll have trained your entire body—safely and effectively.

Why This Works for Women 40+

After 40, our bodies respond best to:

  • Regular muscle stimulus (not marathon workouts)

  • Controlled movements over fast or high-impact exercises

  • Recovery between sessions

  • Consistency over intensity

This plan respects:

  • Joint health

  • Tendons and connective tissue

  • Hormonal shifts

  • Energy fluctuations

And it still builds strength.

How the Program Is Structured

  • 4 days per week

  • 5 minutes per session

  • Each day focuses on different movement patterns

  • By Day 4, every major muscle group has been trained

Equipment:

  • Bodyweight

  • Optional light dumbbells (5–15 lbs depending on ability)

  • A chair or wall for support

Format (each day):

  • 5 exercises

  • 45 seconds work

  • 15 seconds to transition

  • Move with control, not speed

DAY 1: Lower Body Strength & Balance

Focus: Legs, glutes, hips, bone density

1. Chair Squat or Bodyweight Squat

  • Stand in front of a chair

  • Sit back until lightly touching the seat

  • Stand up through your heels

  • Chest tall, knees tracking forward

Why it matters:
Squats support knee health, independence, and everyday movement.

2. Reverse Lunges (Alternating)

  • Step one foot back instead of forward

  • Lower gently, then return to standing

  • Alternate sides

Modification: Hold chair or wall
Why: Easier on knees than forward lunges

3. Glute Bridge

  • Lie on your back, knees bent

  • Press through heels, lift hips

  • Pause 1–2 seconds at the top

Why: Activates glutes and protects the lower back

4. Standing Calf Raises

  • Hold a wall or chair

  • Rise up slowly onto toes

  • Lower with control

Why: Improves balance, ankle strength, and circulation

5. Standing Balance Hold

  • Stand on one foot

  • Soft knee, tall posture

  • Switch halfway through

Why: Balance training reduces fall risk as we age

DAY 2: Upper Body Push & Pull

Focus: Arms, shoulders, back, posture

1. Wall or Incline Push-Ups

  • Hands on wall or counter

  • Body in straight line

  • Bend elbows, press away

Why: Builds upper-body strength without shoulder strain

2. Dumbbell Row (or Band/Towel Row)

  • Hinge forward slightly

  • Pull elbows toward ribs

  • Squeeze shoulder blades

Why: Counters rounded posture and strengthens the back

3. Overhead Dumbbell Press (Seated or Standing)

  • Dumbbells at shoulders

  • Press upward without arching back

  • Exhale as you lift

Modification: One arm at a time

4. Bicep Curls

  • Elbows close to sides

  • Lift with control

  • Lower slowly

5. Tricep Kickbacks or Overhead Extensions

  • Hinge forward slightly

  • Extend arm fully behind you

  • Controlled movement

Why: Supports arm strength for daily tasks

DAY 3: Core & Stability

Focus: Abdominals, hips, spinal support

1. Marching in Place (Slow & Controlled)

  • Lift one knee at a time

  • Engage core

  • Upright posture

2. Dead Bug (on the floor)

  • Lie on back, arms and knees up

  • Extend opposite arm and leg

  • Return with control

Why: Safe core work without spinal strain

3. Side Leg Raises

  • Hold wall or chair

  • Lift leg out to side

  • Keep toes forward

4. Standing Pallof Press (or Isometric Hold)

  • Hold weight or hands together at chest

  • Extend arms forward

  • Resist twisting

5. Modified Plank (Wall, Bench, or Knees)

  • Straight line from head to hips

  • Hold and breathe

DAY 4: Full-Body Integration

Focus: Strength + coordination

1. Goblet Squat (or Bodyweight)

  • Hold dumbbell at chest

  • Sit back and stand tall

2. Romanian Deadlift

  • Dumbbells at thighs

  • Hinge hips back

  • Feel stretch in hamstrings

3. Chest Press (Floor or Bench)

  • Lie on floor

  • Press weights upward

  • Elbows stop at floor

4. Bent-Over Row

  • Pull elbows back

  • Slow, controlled movement

5. Standing Overhead Hold

  • Light weights overhead

  • Brace core

  • Hold and breathe

How to Progress (Without Adding Time)

  • Slow the lowering phase

  • Add a 2-second pause

  • Increase weight slightly

  • Repeat one day twice if energy allows (10 minutes)

The Most Important Part

This plan works because it’s doable.

Five minutes removes:

  • The mental resistance

  • The “I don’t have time” barrier

  • The all-or-nothing mindset

And for women 40+, showing up consistently is what builds strength, confidence, and resilience.

Final Thought

You don’t need to punish your body to make it strong.
You need to work with it, regularly, and respectfully.

Five minutes is enough to start.
And starting is everything.

Lisa Kiely
Next

The Chevy Spark, a Trash Bag of Cash, and the Magic of San Miguel