Is pilates and strength training for women over 40 safe if I’m new or returning to exercise?

Yes. With proper coaching, combining pilates and strength training for women over 40 is safe and highly effective. It builds muscle, improves bone density and posture, and reduces injury risk through controlled progressions.

How many sessions per week should I do?

Start with 2–3 sessions per week: two strength-focused sessions and one Pilates session for core and mobility. This frequency supports progress and recovery for women 40+.

Do I need to bring any equipment?

No. At Battersea Park Fitness we provide mats, barbells, dumbbells and bands. Wear comfortable kit and bring water.

Will this help with back pain and posture?

Often, yes. Pilates builds deep core control and spinal mobility, while strength training develops the posterior chain. Together they can reduce back discomfort and improve posture for many women.

Can I try a class before committing?

Yes. You can book a single session or a small pack. Classes are small (max 6) so you get close coaching from the first visit.

Pilates & Strength Training: The Best Combo for Women Over 40

Tony BPF
Sep 25
3 min read

Many women assume that once they reach 40, their workouts should be gentler or lower-impact — but the truth is, the right kind of training can transform how you look, feel and age.One of the most effective, science-backed approaches is combining pilates and strength training for women over 40.

This powerful pairing builds lean muscle, improves posture, enhances mobility and keeps your metabolism strong — all while protecting your joints and supporting long-term health.

Why Pilates and Strength Training for Women Over 40 Is the Ultimate Combination

Once you pass 40, your body naturally loses muscle mass and bone density. Without targeted exercise, that process accelerates, leading to weakness, weight gain, reduced mobility and increased injury risk.Strength training directly combats those issues — and Pilates adds something essential: improved posture, core strength and body control, so you move better in everyday life.

How Pilates and Strength Training for Women Over 40 Build Muscle, Bone Density and Posture

Lifting weights triggers muscle growth and strengthens bones — both of which decline with age. Even just two weekly strength sessions can reverse muscle loss, boost metabolism and improve insulin sensitivity.

Pilates complements this by strengthening the deep stabilising muscles of the core, hips and shoulders. A strong posture foundation improves lifting mechanics, reduces pain and supports better everyday movement.

Core Stability Benefits from Pilates and Strength Training for Women Over 40

A strong core is the foundation of strength. Pilates develops deep core control — often missed in traditional gym workouts — helping you lift heavier, move more efficiently and stay pain-free.For many women dealing with back pain or stiffness, this combination is the missing piece.

How We Deliver Pilates and Strength Training for Women Over 40 in Battersea Park

At Battersea Park Fitness, we combine the best of Pilates and resistance training in structured, results-driven sessions. No gimmicks, no random circuits — just smart programming built for real women over 40.

45–60 Minute Format Designed for Pilates and Strength Training for Women Over 40

Our sessions are split into focused blocks. We start with strength training — squats, deadlifts, presses and rows using barbells, dumbbells and resistance bands — followed by Pilates-based core and mobility work to finish.

This method gives you the muscle-building benefits of resistance training and the movement quality, posture and control of Pilates in a single session.

Equipment Provided for Pilates and Strength Training for Women Over 40 Sessions

You don’t need to bring anything. We provide mats, resistance bands, barbells and core-training tools. Just wear comfortable workout gear, trainers and bring a bottle of water.

Weekly Plan for Beginners Starting Pilates and Strength Training for Women Over 40

If you’re new to training or returning after a break, start with 2–3 sessions per week. Here’s a proven structure we use with clients:

Day 1 – Strength Session for Pilates and Strength Training for Women Over 40: Focus on full-body compound lifts — squats, push and pull patterns.
Day 3 – Pilates Core & Mobility for Women Over 40: Controlled core work, spinal mobility and breathwork to support strength training.
Day 5 – Full-Body Strength & Finisher for Women Over 40: Heavier compound lifts plus a short conditioning finisher for fitness and endurance.

This approach builds muscle and confidence without overtraining, allowing recovery — a key factor for women in their 40s and 50s.

Who Pilates and Strength Training for Women Over 40 Is Perfect For

Our classes are ideal for women aged 30 to 60+ who:

Want to build strength without high-impact or unsafe workouts
Are returning to exercise after time off
Want to improve posture, confidence and mobility
Prefer small-group, personalised coaching instead of crowded gyms

How to Start Pilates and Strength Training for Women Over 40 in Battersea Park

We run small-group outdoor classes in Battersea Park all year round. Every session is coached in detail, tailored to your level, and focused on sustainable progress.

If you’re ready to feel stronger, more mobile and more confident, now is the time to start. Click below to view the schedule and book your first class.

👉 Book a class here

Final Thoughts on Pilates and Strength Training for Women Over 40

The combination of pilates and strength training for women over 40 is one of the most powerful ways to stay strong, lean and injury-free. Strength training builds muscle and bone density, while Pilates improves posture, flexibility and movement quality. Together, they deliver results that neither could achieve alone.