Low Impact Leg Exercises for Women Over 40
📋 Heather is an ISSA Certified Personal Trainer, not a doctor or medical professional. This article is for educational and motivational purposes only. Always check with your healthcare provider before starting a new fitness program.
Low impact leg exercises for women over 40 can help build real strength while placing far less stress on the knees and joints — and that matters more than most people realize.
A lot of women stop exercising completely because high-impact workouts feel uncomfortable, intimidating, or simply unrealistic for where their body is right now. But strength training does not need to involve jumping, pounding, or punishing workouts to be effective.
- Controlled movement that protects the joints.
- Builds real glute and leg strength over time.
- Improves balance and stability.
- Every exercise below can be done at home, no equipment required.
For many women, lower-impact workouts are actually easier to stay consistent with long term — which matters more than any single workout’s intensity.
Why Low Impact Workouts Matter
Low-impact workouts are not “less effective.” That assumption holds a lot of women back from exercises that would genuinely serve them well. Many women over 40 actually do better with movements that feel controlled, manageable, and easier on the joints than high-impact alternatives.
- Less pounding stress on the knees and ankles.
- Better movement control throughout each rep.
- More beginner-friendly for women returning to exercise.
- Easier recovery between sessions for many women.
If knee discomfort is part of the picture, also read Strength Training with Knee Pain.
1. Chair Squats
Chair squats are one of the best low impact leg exercises for women over 40 because they train strength and balance through a controlled range of motion — and the chair provides confidence-building support while you learn the movement.
Muscles worked: Quads, glutes, hamstrings, core
How to do it: Stand in front of a sturdy chair with feet shoulder-width apart. Push your hips back and lower yourself slowly until you lightly touch the seat. Press through your heels to stand back up, keeping your chest lifted throughout.
Sets and reps: 3 × 10–12
Progression: As strength improves, pause briefly above the seat instead of sitting fully, then eventually remove the chair for a full bodyweight squat.
2. Glute Bridges
Glute bridges build glute and hip strength with virtually zero joint impact — making them one of the most reliable low-impact exercises available for any fitness level.
Muscles worked: Glutes, hamstrings, lower back, core
How to do it: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower slowly.
Sets and reps: 3 × 12–15
Progression: Add a resistance band above the knees, or try single-leg glute bridges once the standard version feels easy.
Stronger glutes help support better movement patterns throughout your entire lower body. Read: Beginner Glute Exercises for Women Over 40
3. Step-Ups
Step-ups train balance, coordination, and lower-body strength through a natural, functional movement pattern — without any of the joint stress that comes from running or jumping.
Muscles worked: Glutes, quads, hamstrings, calves
How to do it: Stand in front of a low, sturdy step. Step up with one foot, pressing through your heel to lift your body onto the step. Bring the other foot up to meet it, then step back down with control. Alternate which foot leads.
Sets and reps: 3 × 8–10 per leg
Beginner tip: Start with the lowest step height available — even a single stair step works. Hold a railing or wall for balance if needed.
4. Side-Lying Leg Lifts
Side-lying leg lifts target the hip and outer thigh muscles that often get overlooked in standard lower-body routines — and they require nothing but a floor and your own bodyweight.
Muscles worked: Hip abductors, outer glutes
How to do it: Lie on your side with legs stacked and slightly bent. Lift your top leg upward in a slow, controlled motion, keeping your hips stacked. Lower with control and repeat, then switch sides.
Sets and reps: 2–3 × 12–15 per side
Key cue: Avoid rocking your hips backward to lift higher — the movement should stay small and controlled, focused entirely on the hip muscle.
Walking Still Counts
A lot of women underestimate how beneficial walking can be for lower-body strength and overall conditioning. Walking supports circulation, movement, endurance, and consistency — all without excessive joint impact.
- Completely low-impact and accessible for any fitness level.
- Supports recovery between strength sessions.
- Easy to stay consistent with — no equipment, no excuses.
- Walking on slight inclines engages the legs and glutes even more.
Read: The Simple Strength Plan for Women Over 40 That Actually Works
You Can Add Resistance Gradually
None of these exercises require equipment to get started. But as strength improves, many women enjoy adding light resistance to continue progressing.
A Complete Low Impact Leg Workout
Here is how to put all four exercises together into one workout. Do this 2–3 times per week on non-consecutive days.
| Exercise Chair Squats | Sets × Reps 3 × 10–12 | Tip Use support if needed |
| Exercise Glute Bridges | Sets × Reps 3 × 12–15 | Tip Slow, controlled reps |
| Exercise Step-Ups | Sets × Reps 3 × 8–10 per leg | Tip Start with a low step |
| Exercise Side-Lying Leg Lifts | Sets × Reps 2–3 × 12–15 per side | Tip Keep hips stacked |
Rest 45–60 seconds between sets. Total workout time: approximately 20–25 minutes.
The Bottom Line
You do not need high-impact workouts to strengthen your legs.
Simple controlled exercises — done consistently two to three times per week — can absolutely improve lower-body strength, stability, and confidence without putting your joints at risk.
Low impact leg exercises for women over 40 work best when they are realistic, joint-friendly, consistent, and easy to maintain long term.
Looking for Beginner-Friendly Home Workouts?
Inside Strength for Life, I help real women build strength at home with realistic workouts that fit real life — no gym, no joint-pounding workouts, no guesswork.
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Frequently Asked Questions About Low Impact Leg Exercises for Women Over 40
Yes. Low-impact leg exercises can absolutely improve strength, stability, mobility, and movement confidence while significantly reducing joint stress compared to high-impact alternatives.
Chair squats, glute bridges, step-ups, side-lying leg lifts, and walking are all excellent low-impact options that build real strength without straining the joints.
Yes. Muscle growth depends on consistent challenge and progressive overload — not on how much impact is involved. Low-impact exercises can absolutely build real strength when performed consistently and progressed over time.
Two to three days per week with rest days in between is ideal for most beginners. That gives your muscles enough stimulus to grow stronger while allowing adequate recovery time.
These exercises are generally well-tolerated by women with joint sensitivity because they avoid the pounding and sudden direction changes that aggravate knee and hip pain. Start with the chair-supported version of each exercise and stop if you feel sharp pain.
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