11 Weight Lifting Workouts For Women Over 40 Guide
In this post, we will talk about Weight Lifting Workouts For Women Over 40! When we are over a certain age, we all need a little help, right? I know I do! Being middle-aged and trying to stay fit is a bit challenging only because our bodies are changing so much! This is the age where our bodies do a lot of changing! So, it can be difficult to stay on track with a fitness program. I am 48 so I know!!
Between keeping proper form at all times to working out each muscle group equally, working out and staying fit can definitely have its ups and downs for sure! But, it doesn’t have to be impossible!
We can do it, right?!? The good news is, yes, we can! Muscle loss happens when we hit a certain age, but we can gain that muscle back (and then some!). We just have to work a little harder at it!
I mean, look at my favorite fitness trainer, Caroline Girvan! She is in her 40s and she looks absolutely fantastic! She is my body goal for sure! So, I always think, if Caroline can do it, then so can I! At least the mindset is there, right?
Whether you want to start lifting heavier weights or keep the weights where they are, staying fit and figuring out a workout that works for you, can be done. You also don’t need a personal trainer to get the job done.
*This post includes my affiliate links
We can do it all from the comfort of our home! I am here to help you find the perfect weight lifting workouts for women over 40! Let’s do this, shall we???
There are tons of ways to get our bodies moving each day from full-body workouts and resistance training to a well-thought-out workout program and strength training workouts. These are all great ways to get your heart rate pumping and get your physical activity in for the day.
We ‘older people‘ can all stick together and help each other! Why not! We need to start worrying about new things such as heart disease, extra body fat around our middle section, and muscle tone. The aging process sucks but it doesn’t have to suck that bad!
11 Weight Lifting Workouts For Women Over 40 Guide
As we age, our bodies undergo several changes, including a decrease in muscle mass and bone density. To combat these changes, it is essential to maintain an active lifestyle that includes weight lifting. Set some specific goals for yourself and stick to them. That way, you won’t venture away from your goals when it gets a bit tough!
Weight lifting not only helps to build muscle and bone density but also improves overall health, mental health, and well-being. In this guide, we will discuss 11 weight-lifting workouts for women over 40.
Ready to get started? Me too! But, don’t forget before you do your training session, to do a quick warm up first to get your blood flowing for less pain (sore muscles) the next day!
Below are some of the best exercises I have found that when doing them all, will work your entire body. Doing these different exercises should help to increase muscle strength, and fat loss around your middle and thighs, and may increase your quality of life.
1. Squats – I LOVE doing squats (am I the only one???) and is one of the best exercises for targeting the quads, hamstrings, and glute muscles. To perform a squat, stand with your feet hip-width apart and your hands on your hips.
Engage your core muscles and push your hips back, bending your knees and lowering your torso towards the ground. Keep your back straight and your knees in line with your toes. Squat down as low as you can, then push through your heels to stand back up to the starting position.
Aim for 3 sets of 10-12 reps, gradually increasing the weight as you become stronger. Squats are a great exercise for building lower body strength and can be incorporated into any lower body workout routine. When you feel like you can add a little weight, grab a pair of dumbbells and hold them at your side as you do your squats!
Below is a helpful video on how to do a proper squat:
2. Deadlifts – Deadlifts are a great exercise for targeting the hamstrings, glutes, and lower back muscles. To perform a deadlift, stand with your feet shoulder-width apart and a weight on the ground in front of you.
Bend your knees and hinge at the hips, lowering your torso towards the ground and grasping the weight with an overhand grip. Keep your back straight and engage your core muscles.
Slowly stand up, straightening your legs and lifting the weight off the ground. Pause for a moment, then slowly lower the weight back down to the starting position. Aim for 3 sets of 8-10 reps, gradually increasing the weight as you become stronger.
Deadlifts are a great exercise for building lower body and core strength and can be incorporated into any lower body workout routine. However, the rep range depends on your body and how you are feeling! Listen to your body!!
Video of a proper deadlift:
3. Lunges – Lunges are a great exercise for targeting the quads, hamstrings, and glute muscles. To perform a lunge, stand with your feet shoulder-width apart and your hands on your hips. Step forward with one foot and bend both knees, lowering your back knee towards the ground.
Keep your front knee directly above your ankle and your back knee hovering just above the ground. Push through your front heel to stand back up to the starting position. Repeat on the other leg.
Aim for 3 sets of 10-12 reps on each leg, gradually increasing the weight as you become stronger. Lunges are a great exercise for building lower body strength and can be incorporated into any lower body workout routine.
Proper form for lunges video:
4. Bench Press – A bench press is a classic exercise for targeting the chest, shoulders, and triceps muscles. To perform a bench press, lie on a bench (or a stability ball when you get stronger as this will help build core strength) with your feet flat on the ground and your back flat against the bench. Grasp the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
Slowly lower the bar towards your chest, keeping your elbows close to your sides. Pause for a moment, then slowly press the bar back up to the starting position.
Aim for 3 sets of 8-10 reps, gradually increasing the weight as you are building muscle. Bench presses are a great exercise for building upper body strength and can be incorporated into any upper body workout routine.
Video to show you the proper form for a bench press:
5. Shoulder Press – A shoulder press is a great exercise for targeting the shoulders and triceps muscles. To perform a shoulder press, stand or sit with your feet shoulder-width apart and hold a weight in each hand, with your palms facing forward. Raise the weights to shoulder level, with your elbows bent at a 90-degree angle.
Slowly press the weights overhead, straightening your arms. Pause for a moment, then slowly lower the weights back down to the starting position.
Try to do 3 sets of 8-10 reps, and gradually increase the weight as you become stronger. Shoulder presses are a great exercise for building upper body strength and can be incorporated into any upper body workout routine.
Video to show you how to do a proper shoulder press:
6. Bicep Curls – Bicep curls are a wonderful exercise and are my all-time favorite dumbbell exercises for targeting the biceps (upper arm) muscles.
To do a bicep curl, stand with your feet shoulder-width apart and hold a weight in each hand, with your palms facing up. Keep your elbows close to your sides and slowly raise the weights towards your shoulders, keeping your palms facing up.
Pause for a moment, then slowly lower the weights back down to the starting position. Aim for 3 sets of 10-12 reps, gradually increasing the weight as you become stronger (I like to use 5- to 8-pound dumbbells, but you only lift what you can to avoid any injuries or major problems later on!!). Bicep curls are a great exercise for building upper body strength and can be incorporated into any upper body workout routine.
Check out the video below to learn the proper form when doing bicep curls:
7. Tricep Extensions -Triceps extensions are a great exercise for targeting the tricep muscles. To perform a tricep extension, stand or sit with your feet shoulder-width apart and hold a weight with both hands.
Raise the weight above your head, keeping your elbows close to your ears. Slowly lower the weight behind your head, bending your elbows so that the weight is behind your neck.
Make sure you are doing the full range of motion for best results. Pause for a moment, then slowly raise the weight back up to the starting position.
Aim for 3 sets of 10-12 reps, gradually increasing the weight as you become stronger. Tricep extensions are a great exercise for building upper body strength and can be incorporated into any upper body workout routine.
Find out how to do a proper tricep extension by watching the helpful video below:
8. Lat Pulldowns – Lat pulldowns are a popular exercise for targeting the back and biceps muscles. To perform a lat pulldown, sit on the machine with your feet flat on the ground and your knees bent. Grasp the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
Engage your back muscles and pull the bar down towards your chest, keeping your elbows close to your sides. Pause for a moment, then slowly release the bar back up to the starting position.
Try to do 3 sets of 8-10 reps, and gradually increase the weight as you become stronger. Lat pulldowns are a great exercise for building upper body strength and can be incorporated into any upper body workout routine.
Find out how to do a proper lat pulldown by watching the video below:
9. Leg Press -A leg press is a resistance exercise that targets the lower body muscles, including the quads, hamstrings, and glutes. To perform a leg press, sit on the machine with your back flat against the pad and your feet on the platform.
Adjust the seat so that your knees are at a 90-degree angle when your feet are on the platform. Push the platform away from you with your feet, straightening your legs without locking your knees. Lower the platform back down to the starting position, keeping your feet flat on the platform.
Aim for 3 sets of 10-12 reps, gradually increasing the weight as you become stronger. Leg presses are a great exercise for building lower body strength and can be incorporated into any lower body workout routine.
Watch the video below to learn how to grow your glutes using a leg press machine:
10. Planks – Planks are a wonderful exercise for building core strength. Don’t forget to use good form when doing this (or any!) exercise! To perform a plank, get into a push-up position with your hands directly under your shoulders and your toes on the ground. I like to do my planks on a comfy yoga mat!
Engage your core muscles and straighten your body so that it forms a straight line from your head to your heels. Hold this position for as long as you can, aiming for at least 30 seconds.
Focus on proper form and avoid letting your hips sag or your lower back arch. Planks are a great exercise for improving core strength and stability and can be incorporated into any workout routine. They get your heart rate up and are great bodyweight exercises!
Watch the helpful video below to learn how to do a proper plank:
11. Clamshells– I love doing clam shell exercises because they strengthen your outer hip area and we older adults need some strength built there! As you get stronger you can add resistance bands to your workout, but in the beginning, don’t use anything so you can get used to the movements!
Clamshell exercises are a simple but effective exercise for targeting the gluteus medius muscle on the side of the hip (also works those saddlebags!). To perform the exercise, lie on your side with your legs bent at a 90-degree angle and your knees and hips stacked on top of each other.
Keeping your feet together, lift your top knee as high as you can without moving your pelvis or letting your feet come apart. Hold the contraction for a few seconds, then lower your knee back down to the starting position. Repeat for 10-15 repetitions on each side. Clamshell exercises can help improve hip stability and prevent injuries.
Watch the video to find out the proper way to do clamshells:
Proper Form, Rest Days, And Nutrition!
When starting strength workouts, it is important to start with lighter weights and focus on proper form. Gradually increase the weight as you become stronger and your fitness goals are met.
It is also important to give your muscles time to rest and recover between workouts. Aim for 2-3 weight lifting sessions per week, with rest days to allow your muscles to heal properly.
For better results and in addition to weight lifting, it is important to maintain a healthy diet (proper nutrition!) and stay hydrated. Eating a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates will help support muscle growth and recovery.
Weightlifting is an important component of a healthy lifestyle for women over 40. Incorporating a workout plan into your routine is the best way to help build strength, improve bone density, and support overall health and well-being.
Why Is It Important To Weight Lift After 40?
Weight lifting is important for women over 40 because it helps to combat several age-related changes that occur in the body. As we age, our bodies naturally lose muscle mass and bone density, which can lead to an increased risk of falls, fractures, and other injuries. Weight lifting helps to build and maintain muscle mass and bone density, reducing the risk of these injuries.
In addition to improving physical health, weightlifting also has several mental health benefits. It can improve self-esteem and confidence, reduce stress and anxiety, and improve overall mood and well-being.
Weight lifting can also help to prevent or manage several chronic conditions that become more common with age, such as diabetes, heart disease, and osteoporosis.
Overall, weightlifting is an essential component of a healthy lifestyle for women over 40. It helps to build and maintain muscle mass and bone density, improves mental health and well-being, and can prevent or manage several chronic conditions.
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Frequently Asked Questions (FAQs):
1. Is it safe to start working out after 40? Yes, it’s safe to start working out after 40, but it’s important to start slowly and gradually increase the intensity and duration of your workouts and ALWAYS consult your doctor!
2. What are the best types of exercises for people over 40? Resistance training, cardio, strength training, and flexibility exercises are all important for people over 40. It’s important to incorporate a variety of exercises into your workout routine to target different muscle groups and prevent injury. See my favorite ones, above!
3. How often should I work out after 40? It’s recommended to aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week. This can be broken up into shorter sessions throughout the week.
4. How can I prevent injury while working out after 40? It’s important to warm up before exercising, stretch after exercising, and listen to your body. If you experience pain or discomfort, take a break and talk to your doctor or a fitness professional.
5. Can I still build muscle after 40? Yes, it’s possible to build muscle after 40, but it may take longer and require more effort than it did when you were younger. It’s important to incorporate resistance training into your workout routine and to fuel your body with a balanced diet.
6. How can I modify my workout routine as I get older? As you get older, it’s important to focus on exercises that improve balance, flexibility, and mobility, in addition to strength and cardio. You may also need to modify exercises to accommodate any joint pain or mobility issues.
7. How does nutrition play a role in working out after 40? Nutrition is important for people of all ages, but it becomes even more important as we get older. Eating a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates can help support muscle growth and recovery.
8. What are some common mistakes to avoid when working out after 40? One common mistake is doing too much too soon, which can lead to injury or burnout. It’s important to start slowly and gradually increase the intensity and duration of your workouts. Another mistake is neglecting flexibility and mobility exercises, which can lead to stiffness and injury. Finally, it’s important to listen to your body and rest when you need to, rather than pushing through pain or discomfort.
Questions For You!
Are you in your 40s? Do you work out and lead a healthy lifestyle? What are your favorite exercises to do? Let me know in the comments below!
