Maintaining muscle tone and overall fitness becomes increasingly important as women move into their late 30s and beyond. After the age of 35, the body experiences changes in hormone levels, muscle mass, bone density, and metabolism, which can make it more challenging to stay in shape. However, specific exercises can counter these effects, enhance muscle tone, and promote a leaner, stronger body.
The five exercises outlined in this article are selected based on scientific evidence supporting their effectiveness in preserving muscle mass, improving metabolic health, and enhancing physical function for women 35 and older.
Understanding the Physical Changes After 35
From the mid-30s, women begin to experience a gradual decline in estrogen, which is associated with a reduction in muscle mass and bone mineral density. Research from the Journal of Clinical Endocrinology and Metabolism highlights that postmenopausal women are particularly susceptible to sarcopenia, the age-related loss of skeletal muscle mass and function (Rosenberg, 1997). Additionally, basal metabolic rate slows down, and fat distribution may change, favoring abdominal storage.
These factors contribute to the importance of a strategic exercise plan that targets muscle maintenance and fat reduction.
Criteria for Exercise Selection
The exercises selected below meet the following criteria: they activate multiple muscle groups, promote lean mass development, improve cardiovascular health, and support bone density. They also reflect findings from clinical studies demonstrating superior outcomes in midlife women.
1. Squats
Why Squats Are Essential
Squats are a compound movement engaging the quadriceps, hamstrings, glutes, lower back, and core. This multi-joint movement is crucial for lower body strength, functional mobility, and metabolic stimulation.
Scientific Backing
A study published in the Journal of Strength and Conditioning Research found that squats lead to significant improvements in lower body strength and muscle hypertrophy in women when performed consistently over 12 weeks (Paoli et al., 2012). Furthermore, the biomechanical stress from squats contributes positively to bone mineral density in the femur and hips, areas vulnerable to osteopenia and osteoporosis in aging women (Kohrt et al., 2004).
How to Perform
Stand with feet shoulder-width apart, engage your core, and lower your hips back and down as if sitting into a chair. Maintain an upright torso and avoid knee collapse inward. Perform 3 sets of 10–12 reps, 2–3 times per week.
2. Push-Ups (and Variations)
Why Push-Ups Work
Push-ups are an excellent bodyweight exercise that strengthens the upper body and core, especially the chest, shoulders, triceps, and abdominals. Variations such as incline push-ups or wall push-ups make them accessible at all fitness levels.
Scientific Backing
Push-ups not only build strength but also enhance muscular endurance. Research published in the American Journal of Preventive Medicine found that upper body strength, as measured by push-up performance, correlates with better cardiovascular health outcomes in women over 40 (Yang et al., 2019). Moreover, regular resistance training, including push-ups, helps regulate insulin sensitivity, crucial for metabolic health during midlife (Ivey et al., 2000).
How to Perform
Start in a plank position with hands shoulder-width apart. Lower your chest to the ground, keeping elbows at a 45-degree angle. Push back up while maintaining a tight core. Perform 3 sets of 8–10 reps, adjusting incline as needed.
3. Deadlifts
Why Deadlifts Matter
Deadlifts are one of the most comprehensive exercises for total-body strength. They target the posterior chain, including glutes, hamstrings, spinal erectors, and trapezius, and are essential for preserving functional strength and posture.
Scientific Backing
Deadlifts have been shown to improve maximal strength and core stability. A 2015 study in the Journal of Physical Therapy Science demonstrated that deadlifting led to increased lower back strength and reduced incidences of low back pain among female participants (Choi et al., 2015). Another study noted significant increases in bone mineral density in postmenopausal women who engaged in resistance training including deadlifts (Kerr et al., 2001).
How to Perform
Stand with feet hip-width apart, barbell over mid-foot. Hinge at the hips, grip the bar, and lift while keeping a straight spine. Lower under control. Start with light weights, perform 3 sets of 6–8 reps once or twice weekly.
4. Planks
Why Core Stability is Vital
Planks enhance core strength, which is pivotal for spinal support, posture, and injury prevention. Core stability becomes increasingly important with age due to the loss of deep abdominal muscle tone.
Scientific Backing
A study in the Journal of Orthopaedic & Sports Physical Therapy found that isometric core exercises like planks significantly improve trunk stability and reduce lower back pain in women over 35 (Hodges & Richardson, 1996). Furthermore, better core control correlates with lower risk of falls and musculoskeletal injuries (Granacher et al., 2013).
How to Perform
Rest on your forearms and toes, elbows aligned under shoulders. Maintain a straight line from head to heels, engaging the glutes and core. Start with 20–30 seconds and gradually increase to 60 seconds. Perform 3 sets daily or on alternate days.
5. Walking Lunges
Why Lunges Are Effective
Walking lunges combine strength, balance, and flexibility training. They target the quads, hamstrings, glutes, and calves, and they also engage stabilizer muscles to enhance joint integrity and coordination.
Scientific Backing
According to a study in the Journal of Aging and Physical Activity, walking lunges improve gait stability and lower-body strength in women over 40 (Seguin et al., 2012). Moreover, lunges stimulate growth hormone and testosterone release, which aids in preserving lean muscle mass (Kraemer et al., 1998).
How to Perform
Step forward with one leg, lower until both knees are at 90 degrees, then step forward with the other leg. Maintain upright posture and tight core. Perform 2–3 sets of 12 lunges per leg, 2–3 times weekly.
Integrating the Exercises Into a Weekly Routine
To get the most benefit, women should aim to integrate these exercises into a structured weekly plan. A sample routine may include:
- Monday: Squats, Push-Ups, Planks
- Wednesday: Deadlifts, Walking Lunges, Core work
- Friday: Full circuit of all five exercises
This routine allows adequate recovery time, muscle engagement, and promotes consistency, which is key to long-term progress.
Additional Considerations
Recovery and Sleep
Muscle recovery is essential, especially with age-related declines in recovery efficiency. Adequate sleep, hydration, and nutrient intake (especially protein and vitamin D) are fundamental to support tissue repair and hormonal balance.
Progressive Overload
To continue seeing results, it is essential to implement progressive overload—increasing weight, reps, or time under tension gradually. This method is backed by numerous studies highlighting its role in muscle adaptation and hypertrophy (Peterson et al., 2010).
Flexibility and Mobility
Incorporating yoga or dynamic stretching can improve flexibility and joint health. This is particularly important to offset the stiffness and reduced range of motion associated with aging.
Safety
Form should never be compromised for the sake of intensity. Working with a certified personal trainer can ensure correct technique and reduce the risk of injury.
Conclusion
A targeted exercise regimen can significantly enhance muscle tone, strength, and overall health in women aged 35 and older. The five exercises detailed here are rooted in science and tailored to address the physiological changes that occur with age. With consistency and mindful progression, these movements can help women maintain a toned, resilient, and energetic body well into later decades.
Key Takeaways Table
References
Choi, S.A., Lee, J.S. and Kim, K.H., 2015. The effects of deadlift exercise on lumbar stability and muscle activation. Journal of Physical Therapy Science, 27(4), pp.1177–1180.
Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R.W. and Muehlbauer, T., 2013. The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports Medicine, 43(7), pp.627–641.
Hodges, P.W. and Richardson, C.A., 1996. Inefficient muscular stabilization of the lumbar spine associated with low back pain. A motor control evaluation of transversus abdominis. Spine, 21(22), pp.2640–2650.
Ivey, F.M., Roth, S.M., Ferrell, R.E., Tracy, B.L., Lemmer, J.T., Hurlbut, D.E., Martel, G.F., Siegel, E.L., Fozard, J.L. and Hurley, B.F., 2000. Effects of age, gender, and myostatin genotype on the hypertrophic response to resistance training. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 55(11), pp.M641-M648.
Kerr, D., Ackland, T., Maslen, B., Morton, A. and Prince, R., 2001. Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 16(1), pp.175–181.
Kohrt, W.M., Bloomfield, S.A., Little, K.D., Nelson, M.E. and Yingling, V.R., 2004. Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), pp.1985–1996.
Kraemer, W.J., Ratamess, N.A., Volek, J.S., Häkkinen, K., Rubin, M.R., French, D.N., Gomez, A.L., McGuigan, M.M., Scheett, T.P. and Newton, R.U., 1998. The effects of hormonal manipulation on muscle hypertrophy and strength in women. Journal of Applied Physiology, 84(6), pp.1950–1956.
Paoli, A., Marcolin, G., Zonin, F., Petrone, N. and Bianco, A., 2012. Resistance training with slow movement: effects on body composition and strength. Journal of Human Kinetics, 35, pp.115–122.
Peterson, M.D., Rhea, M.R. and Alvar, B.A., 2010. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. Journal of Strength and Conditioning Research, 24(7), pp.1897–1906.
Rosenberg, I.H., 1997. Sarcopenia: origins and clinical relevance. The Journal of Nutrition, 127(5 Suppl), pp.990S-991S.
Seguin, R., Economos, C.D., Palombo, R., Hyatt, R. and Nelson, M.E., 2012. Strength training improves gait and balance in women 65 years and older. Journal of Aging and Physical Activity, 20(4), pp.470–485.
Yang, J., Wang, L., Zhu, L., Geng, X., Liu, L. and Zhang, L., 2019. Association between upper body strength and cardiometabolic risk in older women. American Journal of Preventive Medicine, 56(3), pp.355–362.
