🍁 My Top 5 Lower Body Exercises for Beginners (Especially for Women 40+)

Fall is officially here — which means cozy sweaters, colorful leaves, and the perfect time to reset your fitness routine.

If you’re new to strength training or getting back into it after a long break, starting with the right foundations makes all the difference.And when it comes to building strength, balance, and confidence — your legs are where the magic begins.

Because let’s be honest: strong legs = freedom.Freedom to move, hike, lift, play, and live life without hesitation.

So today, I’m sharing my Top 5 Lower Body Exercises for Beginners (or anyone returning to fitness after 40) — plus why they matter so much for long-term strength and injury prevention.

💪 5️⃣ Tap Squat

This simple yet powerful move teaches one of the most important movement patterns: the squat.It’s especially great for beginners because it trains the hip hinge — that subtle “hips back first” movement most people miss, even years into training.It helps you learn how to load your glutes and hamstrings instead of overworking your knees.

✅ Tip: Start by sitting back to lightly tap a chair or box. Keep your chest lifted and your weight in your heels.

💪 4️⃣ Wall Sit

Ah, the humble wall sit — deceptively simple, wildly effective.It builds muscular endurance in your quads and teaches your brain how to better communicate with those big thigh muscles.That brain-to-muscle connection will pay off big time when you start lifting heavier later.

✅ Tip: Keep your back flat against the wall, knees at about 90°, and hold for 20–45 seconds to start.

💪 3️⃣ Single Leg Balance

Balance training is often overlooked, but it’s a secret weapon — especially as we age.Single-leg balances help correct muscle imbalances, strengthen stabilizers around the hips, knees, and ankles, and protect you from injury.

✅ Tip: Try brushing your teeth on one leg! It’s simple, sneaky, and surprisingly effective for improving coordination and joint stability.

💪 2️⃣ Glute Bridge

If I could assign one exercise to every woman in midlife, this would be it.The glute bridge strengthens your glutes and core without putting pressure on your lower back. It helps reconnect your brain to your glutes — which can get “sleepy” from too much sitting — and builds endurance for everything from lifting to stair climbing.

✅ Tip: Focus on squeezing your glutes at the top and avoid arching your back.

💪 1️⃣ Step Up

My absolute favorite lower body move.The step-up is functional, balanced, and powerful. It trains your squat pattern, builds stability, strengthens your glutes and quads, and evens out strength differences between your legs.Plus, it mimics real-life movements like climbing stairs — so it’s practical, too.

✅ Tip: Start with a low step, drive through your heel as you step up, and control your way down.

WANT TO SEE THE MOVES?

Check them out on instagram!

🌟 Why These 5 Moves Matter

Each of these exercises builds the foundation for strong, balanced, and functional movement — the kind that keeps you active, confident, and injury-free well into your 40s, 50s, and beyond.

When done consistently (and with good form), these moves:

• Build balance and stability

• Strengthen major muscle groups

• Improve posture and coordination

• Protect your joints and spine

• Increase overall mobility and confidence in movement

  
  

💥 Ready to Learn How to Do Them Correctly (and So Much More)?

That’s exactly what we do inside Fit After 40: Small-Group Personal Training — starting November 2025!

This isn’t just another cookie cutter workout class.

It’s a guided, educational experience designed specifically for women navigating perimenopause and beyond.

In your first month, we focus on foundations — learning form, movement patterns, and proper breathing — so you can build muscle safely, move better, and feel your absolute best.

👉 Join the commitment-free waitlist today for Fit After 40: Small-Group Personal Training (in-person in St. Paul or online).You’ll get priority access when doors open — and a front-row spot to start feeling strong and confident in your body again.

You (and your body) are so stinkin’ worth it. 💪

Here’s to strong legs, better movement, and the healthiest season yet.

— Kinsey 🍁