BEST Strength Training Routine for Women Over 40 (+ Free Workout Plan!)
Warm-up (5-10 minutes):
Light cardio: Get your blood flowing with 5-10 minutes of light cardio, such as brisk walking, jogging in place, or jumping jacks.
Dynamic stretches: Prepare your joints for movement with dynamic stretches like arm circles, leg swings, and lunges with twists.
Strength Training (30-45 minutes):
This is a full-body routine that targets major muscle groups. You can perform this routine 2-3 times per week with at least one rest day in between. It’s recommended to choose weights that challenge you for the last 2-3 reps of each set. Here’s a breakdown of the exercises:
Lower Body (2 sets of 10-12 reps each exercise):
Squats: This classic exercise works your quads, glutes, and hamstrings. You can perform bodyweight squats, squats with dumbbells, or barbell squats.
Lunges: Lunges target your quads, glutes, and hamstrings while improving balance. You can do bodyweight lunges, forward lunges, reverse lunges, or lunges with dumbbells.
Deadlifts: Deadlifts are a great exercise for strengthening your posterior chain, including your glutes, hamstrings, and lower back. Start with lighter weights and focus on proper form to avoid injury.
Upper Body (2 sets of 10-12 reps each exercise):
Push-ups: Push-ups are a bodyweight exercise that strengthens your chest, shoulders, and triceps. If push-ups are too challenging, you can perform them on your knees or against a wall.
Rows: Rows target your back muscles, which are important for posture and shoulder health. You can perform rows using dumbbells, a barbell, or a resistance band.
Overhead press: The overhead press strengthens your shoulders and triceps. You can use dumbbells or a barbell for this exercise.
Core (2 sets of 15-20 reps each exercise):
Plank: Planks are a great way to strengthen your core muscles, which improve stability and posture. You can perform a basic plank, a side plank, or a high plank.
Russian twists: Russian twists target your obliques, which help rotate your torso. You can perform this exercise with a medicine ball or weight plate.
Cool-down (5-10 minutes):
Static Stretches: Hold each static stretch for 30-60 seconds. Focus on major muscle groups worked during the workout.
Progression:
As you get stronger, you can gradually increase the weight, the number of sets, or the number of repetitions. It’s important to listen to your body and take rest days when needed.
Here are some additional tips for strength training over 40:
Focus on form: Proper form is essential to prevent injury. If you’re unsure about how to perform an exercise correctly, ask a certified personal trainer for guidance.
Start slow: Don’t try to do too much too soon. Begin with lighter weights and gradually increase the intensity as you get stronger.
Listen to your body: If you experience pain, stop the exercise and consult with a healthcare professional.
Make it fun: Choose exercises that you enjoy and find a workout routine that fits your schedule and lifestyle.
Disclaimer: This is a sample routine and it’s advisable to consult with a doctor before starting any new exercise program, especially if you have any underlying health conditions.