10 non-negotiable workouts for women, regardless of age

Forget the misconception that fitness is a young woman’s game. Your muscles didn’t get the memo, and neither should you. Ladies, whether you’re lifting weights (and battling the myths that come with it) or chasing your first set of abs (alongside your corporate goals), a fit check is mandatory. Because life can and will get in the way on your way to the gym, sweat it out—but for the right reasons. We’ve spoken to experts and got you covered. Here are their recommended non-negotiable workouts that work regardless of age.

Squat goals

Muscle loss, hip and knee stiffness, and poor posture are our old, trusted foes, IYKYK. That’s why Zoe Modgill, fitness trainer and founder of Stronger with Zoe, recommends squats. “They train your largest muscle groups—glutes, quads, hamstrings, which in turn keep your metabolism higher and joints healthy,” she explains.

To nail the perfect squat, stand with your feet shoulder-width apart and toes slightly turned out. Push your hips back, bend your knees, and keep your chest upright. Then press through your heels to stand back up. “Squats can be done with just bodyweight or while holding a dumbbell or kettlebell. Even seated ‘chair squats’ work for beginners or older women. Think of sitting down in your favourite chair, then standing up with confidence. That’s your squat!”

Push-up, level-up

If you’re looking for a morning workout that requires no equipment or expert supervision and delivers proven results, push-ups are your answer. “They help combat upper-body weakness, poor posture, and decreased bone density in the shoulders and arms,” Modgill shares. Start by placing your hands slightly wider than shoulder-width apart on the floor. Keep a straight line from your head to your heels (or knees for a modified version). Lower your chest toward the floor, then push back up. That’s it!

Push-ups can be done against a wall, on your knees, or on your toes. They are scalable for beginners to advanced fitness enthusiasts. “Even if you start against the wall, own your push-up—it’s the ultimate confidence-builder. Nothing says ‘I’ve got my life together’ like a push-up you can nail!”

Rise from the dead(lift) 

It’s time to raise your fitness bar with deadlifts, a workout Modgill swears by. “Think ‘proud chest, soft knees’—your back will thank you for decades!” Perfect for those with lower-back weakness, poor hip mobility, and reduced core stability, deadlifts teach proper lifting mechanics while strengthening the posterior chain and improving daily function. Modgill recommends expert supervision for beginners and explains how to practice it: “Stand with your feet hip-width apart, holding weights in front of your thighs. Hinge at the hips, keeping your back flat, to lower weights toward your mid-shin, then return to standing by driving your hips forward.”

Bend and snap – into pose

Menstrual cycles and lower back pain are a tale as old as time. Fret not—Dr Tanu Singh, yoga expert, holistic coach, and co-founder of Lifeyoga, knows what needs to be done. She recommends the wide-leg forward bend, Prasarita Padottanasana, practised by bowing forward with legs apart. “This creates space not only in the body but also in consciousness—a true surrender to the flow of Shakti,” Dr Singh explains. “The soft compression of abdominal organs and expansive release in the pelvis support menstrual health, reproductive vitality, and may help relieve symptoms of PMS, cramps, or bloating by enhancing circulation and lymphatic drainage.”

For hormonal imbalances, Dr Singh explains, “Forward bends are inherently calming, relieving anxiety and mental restlessness while fostering meditative awareness. This pose profoundly soothes the nervous system, anchoring Vata and replenishing ojas (vital essence), which is often depleted in modern women’s lives.”

Bridging the fitness gap

Life’s too short, and sometimes we swap matcha for a milkshake or flax seeds for fast food. For those cheat days, Dr Singh recommends Setu Bandhasana, or the bridge pose, which stimulates the digestive system and helps detoxify. “The gentle compression of abdominal organs enhances digestion, assimilation, and detoxification by increasing Agni (digestive fire).” To master it, lie on your back with your knees bent, feet hip-width apart, and arms resting alongside your body. Press your feet and arms into the floor, lift your hips toward the ceiling, and hold the pose while keeping your thighs parallel.

The best part? This asana also benefits mental health. “It soothes the nervous system, reducing tension and promoting restful sleep—highly valuable for women managing stress, fatigue, or hormonal fluctuations.” A win-win.

Slouch potatoes

It’s the 21st century, and we women don’t need to prove that we, in fact, have a spine. But sometimes, between doomscrolling and dating, this spine might just bend—out of context. For this, Modgill recommends the classic side plank. “It builds core strength in the muscles that keep your spine and hips stable—essential for good posture and injury prevention. Lie on your side with legs extended and feet stacked. Place your elbow directly under your shoulder, lift your hips off the floor so your body forms a straight line from head to feet. Hold, then switch sides. It can be modified by keeping the bottom knee bent on the floor.” And while you’re at it, keep breathing, Modgill insists!

Resting bliss face

Life comes with a lot of unclaimed emotional baggage—we get it. Thankfully, so did our ancestors, whose yogic practices hold answers to much more than physical wellness. Dr Singh introduces the Happy Baby Pose, Ananda Balasana, where the name says it all. “It’s an exuberant posture that evokes the innocent joy and playful spirit of a newborn. It nurtures the natural rhythms of the body’s energy, reconnecting us with the blissful harmony of life as it first arose.”

For instant results, lie on your back, draw your knees toward your chest, and grab the outsides of your feet with your hands. Gently open your knees wider than your torso and pull them toward the floor, keeping your ankles stacked over your knees and your back flat on the mat. “This asana encourages profound relaxation through mindful breath and comfort in one’s body. It activates the parasympathetic nervous system—the rest-and-digest response—reducing Vata disturbances common in women such as anxiety, restlessness, and insomnia.”

Hips don’t lie

If you’re into sports, Modgill’s next suggestion is for you. “Glute bridges or hip thrusts protect the lower back, improve posture, and enhance performance in all sports,” she reveals. “They can be done anytime with no supervision required for bodyweight, although guidance is advised for weighted hip thrusts.” To practice, lie on your back with knees bent and feet flat. Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. For hip thrusts, rest your upper back on a bench and add weights across your hips. As a pro tip, Modgill recommends pushing harder through your heels for enhanced results.

Warrior > worrier

Reproductive health is wealth, especially for women. The biological clock is always ticking, and to keep alarm-ing worries at bay, Dr Singh suggests the Warrior II, or Virabhadrasana II, pose. “It’s named after the fierce warrior Virabhadra—a symbol of resolute focus, courage, and transformation. By strengthening the hips and pelvic floor, this asana helps maintain organ health for the uterus, ovaries, and bladder. Practising it may relieve mild PMS symptoms and support perimenopausal transitions by harmonising prana in the lower chakras.” Assume your warrior stance by stepping one foot forward, bending the front knee over the ankle, and keeping the back leg straight with your back foot angled slightly inward. Extend your arms out at shoulder height, gaze over your front hand, and keep your torso centred. “This asana grounds the practitioner in both Earth and sky, honouring the union of dynamic energy and serene presence,” Dr Singh explains.

Out of the box

Modgill leaves us with a simple yet effective exercise sure to yield good results: diaphragmatic breathwork, or box breathing. Perfect for channelling calm before the chaos of the day ensues, this technique, when performed correctly, can also enhance and fuel other workouts. “It reduces stress and makes you look chill even if you’re not!”

To tap into peace pronto, sit or lie down with your hand on your belly. Inhale so your belly rises (not your chest), hold for four seconds, exhale for four seconds, and pause for four seconds. “Then repeat until you feel calmer—or smug about how zen you are.”

Age is just a number, and fitness has no expiration date—and now, no excuses either!

Lead image credit: Dr Tanu Singh, Pexels

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