3 Muscles Women Over 40 Should Never Ignore

Contributed by: Haley Smith, DPT

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As a physical therapist, I hear women in their 40s, 50s, and beyond start to notice more aches

and stiffness. However, a lot of these changes are preventable and reversible when you know

what to focus on.

And here’s the key: it’s not about doing more exercise…it’s about doing the right exercise.

Here are three muscles every woman over 40 should focus on:

1. Glutes (Yes, Your Butt Muscles)

Let’s start with the most underrated powerhouse in your body.

Your glutes do way more than just look good in jeans. They:

• Support your low back

• Stabilize your hips and knees

• Help with balance and walking

• Protect you from injuries

But here’s the problem: Between sitting more (hello, desk jobs and driving) and natural muscleloss with age, your glutes tend to “turn off.”

When that happens, other areas pick up the slack - usually your low back, hips, or knees - and that’s when pain starts creeping in.

Signs your glutes might be weak:

• Low back pain after standing or walking

• Knee pain going up/down stairs

• Feeling unstable on one leg

Simple place to start:

• Bridges

• Sit-to-stands (from a chair, no hands if possible)

• Side-lying leg lifts

2. Your Core (And No, I Don’t Mean Crunches)

When I say “core,” I’m not talking about six-pack abs.

Your core is a deep system of muscles that wraps around your spine like a natural brace. It

includes:

• Deep abdominal muscles

• Pelvic floor

• Muscles along your spine

  
  

This system is especially important as hormonal changes affect tissue strength and stability.

A weak core doesn’t just mean less strength - it often shows up as:

• Low back pain

• Poor posture

• Even issues like leaking with coughing or sneezing

And here’s the big myth:

Crunches won’t fix this.

Better exercises:

• Dead bugs

• Bird dogs

• Gentle core bracing (drawing your ribs down and engaging your lower abs without

  holding your breath)

Think control and stability, not intensity.

3. Your Upper Back (Posture Muscles You Didn’t Know You Needed)

If you’ve ever caught yourself hunched over your phone or computer and thought, “Wow, when did my posture get this bad?” this one’s for you.

Your upper back muscles are responsible for:

• Keeping your shoulders back

• Supporting your neck

• Preventing that forward head posture

  
  

As these muscles weaken, you may notice:

• Neck and shoulder tension

• Headaches

• Rounded shoulders

• Pain between your shoulder blades

  
  

And over time, posture changes can even affect breathing and energy levels.

Easy ways to strengthen this area:

• Rows (with bands or light weights)

• Prone Y’s

• Wall angels

Why These 3 Matter So Much

Here’s the big picture:

These muscle groups work together to support how you move through life every day: getting out of a chair, carrying groceries, walking, traveling, playing with kids or grandkids.

You don’t need long workouts or anything complicated. Just consistently targeting the right

muscles can make a huge difference in how you feel.

Because feeling strong and confident in your body isn’t just for your 20s…It’s something you can build at any age!

If any of this sounds familiar, you don’t have to figure it out on your own. A physical therapist

can help you pinpoint what’s going on and create a plan that actually fits your life. If you want

some one-on-one support, feel free to reach out. I’d love to help you get stronger and feel

better!

Haley Smith, DPT

Instagram: @dr.haley.dpt

One-on-one coaching: haleymadisonsmith@gmail.com