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The Best Exercises for Women Over 45 to Lose Weight

Looking to lose weight? Check out our comprehensive guide to the best exercises for women over 45. Maximize results and improve overall health with expert advice and evidence-based strategies. Start your weight loss journey today!

In the search for effective weight loss exercises, women over the age of 45 often face unique challenges due to factors such as hormonal changes and a slower metabolism. However, with the right approach, it is entirely possible to achieve sustainable weight loss and improve overall health. This article explores the best exercises specifically tailored for women over 45, incorporating both cardiovascular exercises and strength training to maximize results and optimize overall well-being. Through a combination of expert advice and evidence-based strategies, you will discover a comprehensive guide to help you embark on a successful weight loss journey and achieve your fitness goals.

The Best Exercises for Women Over 45 to Lose Weight

Cardiovascular Exercises


Walking is a fantastic cardiovascular exercise that can be easily incorporated into your daily routine. Lace up your sneakers and head outdoors for a brisk walk in the fresh air. Walking not only helps to burn calories and increase your heart rate, but it also improves circulation and strengthens your leg muscles. Aim for at least 30 minutes of brisk walking each day to reap the benefits of this low-impact exercise.


For those looking to intensify their cardiovascular workout, jogging or running is an excellent option. It increases your heart rate and helps burn calories more quickly. If you’re new to jogging, start with a light jog and slowly build up your stamina and endurance over time. Remember to invest in a good pair of running shoes to support your feet and reduce the risk of injury.


Cycling is a great cardiovascular exercise that is gentle on the joints. Whether you prefer biking outdoors or using a stationary bike, this low-impact activity helps strengthen your leg muscles and improve cardiovascular fitness. Join a cycling class or explore local bike trails to make your cycling sessions more enjoyable and rewarding.


Swimming is a full-body workout that is ideal for women over 45. It provides a low-impact cardiovascular exercise that is gentle on the joints while helping to improve endurance and strengthen muscles. Whether you choose to swim laps, participate in water aerobics classes, or simply enjoy leisurely swimming, the buoyancy of the water reduces stress on your joints and makes it an ideal option for those with arthritis or joint pain.

Strength Training Exercises


Squats are a compound exercise that engages multiple muscle groups, including the glutes, quadriceps, hamstrings, and core. This lower body exercise not only helps to tone and strengthen your leg muscles, but it also improves balance and mobility.


Similar to squats, lunges target the lower body muscles, including the glutes, quadriceps, and hamstrings. Lunges are great for building strength and enhancing stability in the hips and knees. Incorporate forward lunges, reverse lunges, and lateral lunges into your workout routine for maximum benefits.


Push-ups are an effective upper body exercise that targets the chest, shoulders, triceps, and core muscles. They help develop upper body strength and stability. If standard push-ups are challenging, modify them by performing wall push-ups, knee push-ups, or using an elevated surface to reduce the intensity.


The plank is a core-strengthening exercise that also engages the shoulders, arms, and back muscles. It helps improve core stability, posture, and balance. Start by holding a basic plank position and gradually increase the duration as your strength improves. To add variation, try side planks or plank leg lifts.


Deadlifts are a compound exercise that primarily targets the glutes, hamstrings, and lower back muscles. They help build overall body strength, improve posture, and enhance functional fitness. Proper form and technique are crucial when performing deadlifts, so consider working with a qualified trainer to ensure proper execution.

Bent-Over Rows

Bent-over rows are an excellent exercise for strengthening the back muscles and improving posture. They target the upper back, including the rhomboids, traps, and rear deltoids. This exercise can be performed using dumbbells, resistance bands, or other weighted objects.

The Best Exercises for Women Over 45 to Lose Weight

High-Intensity Interval Training (HIIT)

Jumping Jacks

Jumping jacks are a classic HIIT exercise that elevates your heart rate and engages multiple muscle groups simultaneously. This simple yet effective exercise helps to improve cardiovascular endurance, coordination, and agility. Include jumping jacks in your HIIT routine for a burst of energy and a full-body workout.


Burpees are a challenging and dynamic exercise that combines strength, cardiovascular fitness, and coordination. They engage multiple muscle groups, including the arms, legs, shoulders, and core. Burpees are an excellent calorie-burning exercise that can be modified to suit different fitness levels.

Mountain Climbers

Mountain climbers are a fantastic HIIT exercise that targets the core, shoulders, and legs. They are excellent for burning calories, boosting metabolism, and increasing cardiovascular endurance. Be sure to maintain proper form, with your hands directly beneath your shoulders and your core engaged.

High Knees

High knees are a high-intensity exercise that elevates the heart rate, burns calories, and engages the leg muscles. This exercise not only improves cardiovascular endurance but also strengthens the quadriceps and improves coordination. Perform high knees at a brisk pace, lifting your knees as high as possible.

Squat Jumps

Squat jumps are a powerful plyometric exercise that incorporates explosive strength and cardiovascular fitness. They target the leg muscles, including the quadriceps, hamstrings, and glutes. Start with a deep squat and explosively jump as high as you can, landing softly back into the squat position.

Skipping Rope

Skipping rope is a versatile exercise that can be performed anywhere and is suitable for all fitness levels. It improves cardiovascular fitness, coordination, and lower body strength. Incorporate skipping rope into your HIIT routine for an effective calorie-burning workout.

Yoga and Pilates

Sun Salutations

Sun salutations are a series of yoga poses that flow seamlessly together. They help improve flexibility, increase strength, and provide a full-body workout. Sun salutations also promote relaxation and mental clarity, making them an excellent addition to any fitness routine.

Warrior Poses

Warrior poses are a set of standing yoga poses that help build strength, stamina, and improve balance. They target the lower body muscles, including the quadriceps, hamstrings, and glutes. Warrior poses also help to increase flexibility and promote feelings of empowerment and confidence.

Bridge Pose

Bridge pose is a yoga posture that strengthens the glutes, hamstrings, and lower back muscles. It helps improve core stability, spinal mobility, and posture. Bridge pose also activates the hip flexors and opens up the chest, making it a beneficial exercise for those who spend long hours sitting or have a sedentary lifestyle.


Cat-cow is a gentle yoga sequence that helps to mobilize the spine and improve flexibility. It stretches the back muscles, opens up the chest, and improves posture. Cat-cow is a great exercise for relieving tension in the neck, shoulders, and lower back.

Pilates Pike

The Pilates pike is a challenging exercise that primarily targets the core, shoulders, and hamstrings. It strengthens the abdominal muscles, improves spinal mobility, and increases overall body strength. The pike can be performed using a stability ball, a Pilates reformer, or on the floor with the support of a yoga block.

The Best Exercises for Women Over 45 to Lose Weight

Water Aerobics

Water Jogging

Water jogging is a low-impact exercise that provides a great cardiovascular workout without putting stress on the joints. It engages the leg muscles and improves endurance. In water jogging, you mimic the movement of running while staying afloat in the water.

Water Walking

Water walking is another low-impact exercise that is gentle on the joints and suitable for individuals of all fitness levels. It helps to build lower body strength, improve balance, and increase cardiovascular endurance. Simply walk back and forth in the shallow end of a pool or use a water treadmill if available.

Leg Lifts

Leg lifts in water provide resistance that helps to strengthen the leg muscles, particularly the quadriceps and hamstrings. Stand in chest-deep water and lift one leg straight out in front of you, then lower it back down. Repeat the exercise with the other leg. Perform several sets on each leg to target the muscles effectively.

Water Bicycle

Water cycling, also known as aqua cycling or water spinning, is a fun and effective way to combine cardiovascular exercise with resistance training. The water provides buoyancy, reducing the impact on the joints while still challenging the leg muscles. Participate in a water cycling class or use a specialized water bicycle if available.



Zumba is a popular dance fitness class that combines dance moves with aerobic exercises. It is a fun and energetic workout that helps burn calories, improve cardiovascular fitness, and enhance coordination. With various dance styles incorporated into the routines, Zumba offers a diverse and engaging workout experience.

Bollywood Dance

Bollywood dance is a vibrant and energetic dance form originating from Indian cinema. It combines traditional Indian dance styles with modern moves, making it a great way to burn calories and improve cardiovascular fitness. Join a Bollywood dance class or follow online tutorials to learn the moves and reap the benefits.

Hip Hop Dance

Hip hop dance is a high-energy dance style that incorporates a wide range of movements, including popping, locking, and breaking. It provides an intense cardiovascular workout and helps improve coordination, agility, and flexibility. Whether you join a hip hop dance class or follow video tutorials, this dance style will keep you moving and grooving.


Salsa is a Latin dance style that is known for its lively and rhythmic movements. It is not only a fun way to socialize and meet new people but also a great workout for your cardiovascular system. Salsa dancing improves coordination, flexibility, and balance, while also burning calories and toning muscles.

The Best Exercises for Women Over 45 to Lose Weight

Low Impact Exercises

Elliptical Training

Elliptical training is a low-impact exercise that mimics the natural motion of running or walking without the stress on your joints. It offers a cardiovascular workout while also engaging the muscles of your legs, arms, and core. Adjust the resistance and incline to customize the intensity of your workout.

Stationary Bike

The stationary bike provides a low-impact workout that is gentle on the joints while still providing an effective cardiovascular exercise. It targets the leg muscles and can be adjusted to suit your fitness level and goals. You can choose between a recumbent or an upright bike depending on your preference and comfort.

Rowing Machine

The rowing machine is a full-body workout that engages multiple muscle groups, including the legs, arms, back, and core. It is a low-impact exercise that provides cardiovascular benefits while also building strength and endurance. Proper technique is important when using a rowing machine, so take the time to learn the correct form.

Low Impact Aerobics

Low impact aerobics classes are specifically designed to provide cardiovascular benefits without putting undue stress on the joints. These classes often incorporate dance-inspired movements, step aerobics, and simple choreography. Participating in low impact aerobics classes will get your heart rate up, burn calories, and improve overall fitness.

Resistance Band Workouts

Bicep Curls

Bicep curls with resistance bands are a convenient and effective way to strengthen and tone the arm muscles. They target the biceps, but also engage the muscles of the forearms and shoulders. Resistance bands come in different levels of resistance, allowing you to gradually increase the difficulty as you build strength.

Tricep Extensions

Tricep extensions with resistance bands target the muscles at the back of the upper arm. They help tone and tighten the triceps, improving the overall appearance of the arms. Position the resistance band behind your back and extend your arms upward, squeezing the triceps at the top of the movement.

Chest Press

The resistance band chest press is a great exercise for toning and strengthening the muscles of the chest, shoulders, and triceps. Anchor the resistance band securely and hold the handles at chest level. Push the handles away from your body, keeping your elbows slightly bent, and squeeze your chest muscles at the end of the movement.

Squat with Overhead Press

The squat with overhead press is a compound exercise that targets multiple muscle groups simultaneously. It combines the lower body strength and power of a squat with the upper body strength and stability of an overhead press. This exercise not only works the legs and glutes but also engages the shoulders, arms, and core.

The Best Exercises for Women Over 45 to Lose Weight

Plyometric Exercises

Box Jumps

Box jumps are a plyometric exercise that helps to improve lower body explosive power and overall athleticism. Find a sturdy box or elevated surface and jump onto it from a standing position, then step or jump back down. Increase the height of the box gradually as your strength and power improve.

Jump Squats

Jump squats combine the benefits of a squat with the explosive power of a jump. They effectively engage the leg muscles, including the quadriceps, hamstrings, and glutes. Start in a squat position, then explosively jump as high as you can, landing softly back into a squat position. Focus on proper form and avoid locking the knees upon landing.

Vertical Jumps

Vertical jumps, also known as squat jumps, are an effective plyometric exercise for developing lower body power and explosiveness. Begin in a squat position, then jump as high as possible, reaching for the sky with your arms. Land softly back into a squat position, using your leg muscles to absorb the impact.

Tuck Jumps

Tuck jumps are an advanced plyometric exercise that targets the leg and core muscles while also improving coordination and agility. Start in a standing position, then explosively jump into the air, bringing your knees up toward your chest. Aim to land softly and immediately transition into the next repetition.

Group Fitness Classes

Spinning Classes

Spinning classes are high-intensity cardiovascular workouts that take place on stationary bikes. They help burn calories, improve endurance, and build lower body strength. Led by a certified instructor, spinning classes allow you to control the resistance and speed to match your fitness level and goals.

Aerobics Classes

Aerobics classes are a great way to get your heart rate up, improve cardiovascular fitness, and burn calories. These classes typically involve a combination of dance-inspired moves, cardio exercises, and strength training exercises. Choose from a variety of aerobics classes like step aerobics, cardio kickboxing, or dance aerobics for an enjoyable and effective workout.

Kickboxing Classes

Kickboxing classes combine martial arts techniques with cardiovascular exercises, providing a full-body workout. These classes help improve endurance, coordination, and flexibility, while also promoting stress relief and boosting confidence. Whether you’re a beginner or have experience in martial arts, kickboxing classes offer a challenging and empowering workout experience.

Boot Camp Classes

Boot camp classes are intense, high-energy workouts that incorporate a mix of cardio, strength training, and plyometric exercises. Led by a qualified instructor, these classes challenge your endurance, strength, and overall fitness. Boot camp classes are designed to push you to your limits and provide a comprehensive full-body workout.

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