Full Body Strength Workout for Women Over 40| 1 Hour

This full body strength workout feels like a proper gym session. But you’re doing it at home with a set of dumbbells.

I love this workout because of the way it’s structured. It’s not your typical “do 3 sets of the same exercise and move on.” Instead, we work through straight sets using variations of each movement — so you’re targeting the same muscle group three times, but in three different ways. Same muscles, different stimulus. And that makes it so much more interesting.

Take the deadlifts in Block 1. First set: a regular deadlift. Second set: a one and a half deadlift — so you hinge all the way down, come halfway up, hinge back down, then stand all the way up. Third set: a kickstand deadlift — one foot slightly back, loading the front leg more heavily. Same muscle group hit three different ways. By the time you’ve done all three your posterior chain is absolutely switched on.

We do that across every muscle group in Block 1. Then Block 2 shifts into a circuit of accessory work — the kind of stuff that fills in the gaps and keeps everything balanced. Block 3 closes with a core finisher that earns its place at the end.

You’ll finish feeling strong. Capable. Not smashed. That’s the goal every time.

What You’ll Gain From This Workout

✔️ Build lean muscle at home

✔️ Challenge every major muscle group

✔️ Improve strength and stability

✔️ Increase time under tension for better muscle development

✔️ Train efficiently with minimal equipment

✔️ Finish feeling strong instead of exhausted

Workout Overview

Why This Full Body Strength Workout Works

Progressive Strength Training

Instead of repeating the exact same exercise multiple times, you’ll perform variations of the same movement pattern.

The result?

More muscle recruitment, more time under tension, and a more engaging workout experience.

Full Body Muscle Building

Every major muscle group is trained through compound exercises including deadlifts, squats, rows, presses, lunges and glute work.

Accessory Work That Fills The Gaps

The second block focuses on supporting muscles that help improve posture, stability and overall strength.

Core Training That Complements Strength Work

The final block challenges your core through multiple movement patterns designed to improve strength, stability and control.

Ideal For Women Over 40

Strength training becomes increasingly important as we age. Building muscle supports metabolism, bone density, balance and long-term health.

The Workout

Block 1 — Progressive Straight Sets  |  50 secs work / 20 secs rest

Seven muscle groups, three exercises each. Each group uses a different variation of the same movement pattern — so you’re building on the exercise, not just repeating it.

Group 1 — Deadlifts

1️⃣ Deadlift

2️⃣ 1 1/2 Deadlift

3️⃣ Kickstand Deadlift

Group 2 — Shoulders

1️⃣ Alt Shoulder Press

2️⃣ Arnold Press

3️⃣ Clean to Push Press

Group 3 — Goblet Squats

1️⃣ Goblet Squat

2️⃣ 1 1/2 Goblet Squat

3️⃣ Goblet Squat Clean

Group 4 — Rows

1️⃣ Rotating Bentover Row

2️⃣ Row Hold + Rotating Row (L) side

3️⃣ Row Hold + Rotating Row (R) side

Group 5 — Lunges

1️⃣ Goblet Reverse Lunge

2️⃣ Reverse Lunge to Side Squat (L) side

3️⃣ Reverse Lunge to Side Squat (R) side

Group 6 — Chest

1️⃣ Rotational Chest Press

2️⃣ Hex Press

3️⃣ Hold Up Bridge Chest Press

Group 7 — Glutes

1️⃣ Glute Bridge

2️⃣ Frog Pumps

3️⃣ SL Glute Bridge

* 1 min rest before Block 2

Block 2 — Accessory Circuit  |  2 Rounds  |  45 secs work / 15 secs rest

Eight exercises targeting the muscles that complement your Block 1 compound work. Two full rounds.

1️⃣ Standing Alt Hammer Curl

2️⃣ Squat to Curl

3️⃣ Alt Rear Delt Fly

4️⃣ Tall Kneeling Pallof Press

5️⃣ Half Kneeling Windmill (L) side

6️⃣ Half Kneeling Windmill (R) side

7️⃣ Bridge Tricep Extension

8️⃣ Chest Fly with Leg Lower

* 1 min rest before Block 3

Block 3 — Core Finisher  |  2 Rounds  |  30 secs work / 15 secs rest

Six core exercises to close out the session strong. Two rounds, bodyweight only.

1️⃣ Knee to Elbow Crunch

2️⃣ Side V Crunch (R) side

3️⃣ Side V Crunch (L) side

4️⃣ Crisscross Scissors

5️⃣ Plank with Arm Reach

6️⃣ Plank Knee to Elbow with Leg Lift

🔥 Workout Complete — Burn ~445 Calories

Trainer Tips

✔️ Choose weights that challenge you in the final 10 seconds of each set. If you’re cruising through, go heavier.

✔️ Take the full rest periods, especially between groups in Block 1. This is strength work, not cardio.

✔️ Focus on the variation in each group — the 1 1/2 reps and the kickstand variations are where a lot of the magic happens.

✔️ If the core finisher feels like too much at the end, reduce to 1 round and build up from there.

Who This Workout Is Perfect For

This workout is ideal for:

• Women over 40
• Perimenopausal women looking to build muscle
• Anyone wanting a gym-style strength workout at home
• Intermediate exercisers
• Women looking to improve strength without high-impact training
• Anyone wanting an efficient full body workout using dumbbells only

FAQ

Is this suitable for perimenopause?

Yes. Progressive strength training is one of the most important things you can do during perimenopause. This session builds muscle, supports bone density and improves metabolism without excessive cardio that can spike cortisol.

What makes this different from regular straight sets?

This full body strength workout uses variations of each movement pattern. Instead of repeating the same exercise three times, we use three variations of each movement. Same muscle group, different angle, different challenge. More interesting to do and more effective for results.

What weights should I use?

I used 5kg, 7kg and 10kg. Choose weights where the last 10 seconds of each set feel hard but your form stays clean. You’ll want two or three different weights — heavier for compound movements, lighter for accessory and core work.

Can a beginner do this workout?

With modifications, yes. Start lighter and take the full rest periods. The format is consistent throughout so once you’ve done the first group the rest follows the same structure.

How many calories does it burn?

Approximately 445 calories. Set your watch to “Traditional Strength Training” for a personalised reading.

How often should I do this workout?

Once a week works well as your main full body strength session. Pair it with shorter or lighter sessions on other days.

Do I need a gym?

No. Dumbbells and a mat. That’s it.

Save This Workout

Want a fully interactive workout card with every exercise and fillable weight tracking fields?

👉 1 Hour Full Body Strength Workout Card

What to Try Next

👉 30-Min Full Body Strength and SIT Hybrid Workout for Women 40+

👉 40-Minute Metabolic Dumbbell Workout | Power + Strength

👉 35-Minute Full Body Strength Workout | Compound Lifts with Dumbbells

Want to keep going?

One workout is a great start, but real change comes from stringing sessions like this together with a plan that has it all mapped out for you. Start free. Grab the monthly workout calendar so you always know what’s coming next→ Get the free calendar

Want the full thing? The Lean Over 40 plan is a 28-day follow-along program built from this exact style of strength and conditioning, with recovery and rest days worked in throughout. It’s $17 →Get Lean Over 40

Prefer to track this one on paper? Download the free workout card and fill in your weights as you go →Download the workout card

Drop a 💪 in the comments when you finish. I read every single one.

See you in the next one.

Penny x