As we age, maintaining strength and balance becomes increasingly important—not just for staying active, but for preventing falls and preserving independence. The good news? You don’t need high-impact workouts or fancy gym equipment to improve stability. According to occupational therapist Rafael E. Salazar II, the most effective exercises are those that strengthen your muscles while also challenging your balance, coordination, and body awareness.
Rather than focusing on isolated muscle groups, Salazar recommends functional movements that engage multiple systems at once. Ahead, discover two expert-approved exercises women over 40 can incorporate into their routine to safely build strength, improve balance, and support healthy aging.
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1. Chair Squats
Chair squats are one of the safest and most effective exercises for women over 40 who want to build lower-body strength while improving balance. This functional movement targets the glutes, quads, hamstrings, and core—the same muscles you rely on for everyday activities like getting out of a chair, climbing stairs, and maintaining stability as you walk.
To perform a chair squat, stand with your feet hip-width apart in front of a sturdy chair. Slowly lower your hips until they lightly touch the seat, then press through your heels to stand back up. Aim for 10 to 15 repetitions, keeping your chest lifted and core engaged throughout the movement.
According to occupational therapist Salazar, balance training should involve more than simply strengthening individual muscles.
“You want to complete exercises and activities that challenge not only your muscles and your strength, but also challenge your proprioception or visual or vestibular system,” Salazar says. “What this means practically speaking, is that you don’t want to do isolated movements or motions aimed at strengthening one certain movement or muscle. You want to complete an exercise that strengthens muscles but also involves some sort of movement.”
2. Single-Leg Balance With Reach
Standing on one leg may sound simple, but adding a gentle reaching motion makes it an excellent exercise for improving balance, coordination, and core stability—all while strengthening the ankles, hips, and legs.
Stand next to a countertop or sturdy chair for support if needed. Lift one foot slightly off the floor while balancing on the other leg. Once you feel steady, slowly reach one arm forward or to the side before returning to the starting position. Repeat for 20 to 30 seconds before switching legs.
This exercise challenges your body's proprioception (your awareness of where your body is in space) while requiring multiple muscle groups to work together—exactly the type of movement Salazar recommends.
“As a general rule, exercises that challenge all four of those areas tend to be effective at improving balance,” Salazar explains, referring to muscular strength, vision, proprioception, and the vestibular (inner ear) system. By practicing dynamic balance exercises like this one, women over 40 can help improve stability while reducing the risk of falls over time.
