If you're a woman over 40 looking to build a strong, resilient body, speed up your metabolism, or burn body fat, there's one thing your workout routine must include: strength training.
But not just any training with weights. Not those rushed reps, getting in as many as possible, as you might often see in many group fitness programs and HIIT classes. You need smart, strategic moves, done in a smart way. These movements target multiple muscle groups, improve functional strength, and support your long-term mobility and health.
One of the most important exercises in this category is the dumbbell squat.
The dumbbell squat is a compound lift, meaning it works multiple joints and muscle groups at once. While it’s known for building stronger legs and glutes, when done correctly, it also activates your core, challenges your balance, and reinforces proper movement patterns that support everyday activities.
As we age, our bodies naturally lose muscle mass and bone density. Squats — especially loaded ones like the dumbbell squat — help counteract this process by stimulating strength and muscle development in the lower body while boosting metabolism through increased muscle activation.
Whether your goal is to stay active and independent, improve your posture, or simply feel stronger and more energized, this movement deserves a place in your routine.
Let’s break it down step-by-step so you can execute it with confidence.
One of the most common ways people do dumbbell squats is by holding the weights down by their sides like suitcases. While this variation can be effective in certain contexts, there's a way to get more out of your dumbbell squats.
Instead of holding the dumbbells down by your sides, bring them up to your shoulders. This adds a core challenge, and mimics the mechanics of more advanced lifts like the barbell front squat which you will eventually get to.
With the weights positioned at your shoulders, it’s time to set your feet.
Stand with your feet about hip-width apart or slightly wider, depending on your comfort and body mechanics. From here, you have two options for toe position:
Toes facing forward
Toes turned out slightly
Both options are okay. Choose the stance that feels most natural to you — comfort and alignment are key.
This is a non-negotiable for squat safety and effectiveness.
No matter which stance you choose, your knees must track in the same direction as your toes throughout the movement. That means if your toes are turned out slightly, your knees should also angle out slightly as you bend. If your toes are straight ahead, your knees should move straight forward.
Never allow your knees to cave inward — this places strain on your joints and reduces the effectiveness of the movement. Watch your knees during the squat to ensure they remain aligned with your toes.
Before you begin the descent, take a moment to tighten your core. This creates intra-abdominal pressure and stabilizes your spine during the lift.
Imagine someone is about to poke you in the stomach — you’d instinctively brace your abs. That’s the kind of tension you want to create. Keep your abs engaged and your chest lifted throughout the movement. This helps keep your back neutral and prevents collapsing forward under the weight.
When done correctly, you’ll feel tension not just in your legs, but across your entire body.
With your stance set, weights in place, and core engaged, you’re ready to squat. Begin by bending your knees and pushing your hips back slightly — think about sitting down into a chair. Lower yourself down as far as your mobility allows, aiming for a full range of motion.
Ideally, you want your hips to drop below your knees — this is called “breaking parallel.”
At minimum, aim to reach parallel, where your thighs are level with the ground.
Once you’ve hit your depth, press through your heels and stand back up, returning to the start position.
Depth is key in squats. The deeper you go (with proper form), the more muscle you activate — especially in the glutes and hamstrings.
If you’re struggling to get low while maintaining good form, it’s better to reduce the weight and focus on increasing your depth. You can always add more weight later once the movement pattern is solid and you’ve built a foundation of mobility.
Remember, quality of movement always trumps quantity of weight.
Letting knees cave inward: Always keep knees aligned with toes.
Not bracing your core: Without core engagement, you’ll likely round your back.
Leaning too far forward: Keep your chest tall to stay upright and protect your spine.
Going too heavy, too soon: Don’t sacrifice form for heavier dumbbells.
The dumbbell squat is one of the five foundational movements I recommend for women over 40 who want to build strength, boost metabolism, and stay functional for life.
To get the most out of this lift, make it a regular part of your workout routine — ideally 2–3 times per week as part of a full-body or lower-body day. For beginners, full-body workouts are a better option.
If you’re unsure how to structure your workouts, the Fit From Scratch Workout Plan will help. It includes both dumbbell and bodyweight options and shows you exactly where to place the squat (and other key exercises) in your weekly schedule. This free guide gives you a smart, progression-based structure that will be great for women 40+ looking to build strength and muscle.
The dumbbell squat isn’t just a leg exercise — it’s a full-body strength builder that promotes better balance, stronger bones, and a faster metabolism.
Start where you are. Master the movement. And over time, increase your weights and your depth to continue challenging your body and reaping the rewards.
Stay consistent, stay focused on form, and keep showing up. Your body — and your future — will thank you.
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