The Best Workouts for Women Over 40

The Best Workouts for Women Over 40
The Best Workouts for Women Over 40

The Best Workouts for Women Over 40 : As we all know, there are way too many trendy diets, workouts, and fitness routines on the Internet these days. It can be tough to figure out which one is best for you and what ones are worth your while.

For women, there are hundreds (maybe thousands?) of articles on the best way to stay fit as you get older, what types of equipment to use and why you shouldn’t waste your time with ‘Exercise X’. As you age, your body changes and so should your daily workout routine.

To help out, here are some of the best workouts for women over the age of 40:

Resistance Training

Resistance training is a type of exercise that improves muscle strength and personal endurance. A typical resistance training workout includes a person moving their limbs against resistance provided by bands, weighted bars, your own body, and gravity.

As you age, you will lose your natural muscle strength if you do not keep up with a routine that includes strength training. If you don’t use it, you will lose it, and losing your muscle strength is not something you want to start losing.

Resistance training might not be the most enjoyable workouts but they are effective, efficient, and are something you can do in about an hour a day. Here’s a very generic look at a resistance training workout for women over 40 years old:

  • Squats – 3 sets of 8 reps
  • Bench Press – 3 sets of 8 reps
  • Bent Over Rows – 3 sets of 8 reps
  • Leg Press – 3 sets of 10 reps
  • Shoulder Press – 3 sets of 10 reps
  • Walking Lunges – 2 sets of 12 reps
  • Superset* Bicep Curls with Tricep Extensions – 2 sets of 15 reps
  • Superset* Lateral Raises with Front Raises – 2 sets of 15 reps

Make sure to rest between 30 and 60 seconds between workouts and don’t overdo it, especially when just getting started on a workout of this style.

Cardio Work

Chances are that you are already doing regular cardio workouts, which is great – but you should begin to push yourself more as you turn 40. You just need to make sure that you are pushing yourself in the right ways.

On a treadmill, we recommend extending your time so that your endurance levels are maintained. If you regularly walk or jog for 30 minutes, you should push it to 45 minutes, then 60 minutes, and more. If you can keep up with your body’s durability, then you will help yourself fight regular pain and seizing in your joints.

While you might not be able to reach your peak speed while running, you should be able to keep up with the time and distance you walk, run, and jog. A good way to do this is to use a song bpm finder to work out what tempo would be best for you based on your choice.

Another way to slowly increase your cardio work is to use an incline treadmill or stepmill.

Regular Stretching

As you age, your body’s joints will begin to seize and tighten, especially if you don’t work out regularly. Now, more than ever, people understand the benefits of stretching routines and consider them an effective full-body workout.

Different types of yoga and meditation are more popular now than ever and are available through regular classes in your community. By practicing yoga at home or in a class, you can improve your body’s flexibility and movement.

Stretching machines are also an effective way to keep up with your changing body as you get older.

Being Mindful of Your Changing Body

The above are great ways to keep your aging body in shape as you reach 40 and pass it. In short, women over 40 need to keep up with:

  1. Strengthening your muscles.
  2. Sustaining your current cardio rates.
  3. Fighting the natural joint tightness that comes with age.

These are things that most workouts target and positively affect so you don’t need to change your current workouts too much, as long as you are regularly working out.

It is a good idea to be mindful of your aging body and an increased need to push it further in the right way. Keep these 3 things in mind as you plan your workouts and you should be able to stay strong, healthy, and flexible well into your 40’s and on.





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  1. Hi,
    I have a different opinion with you regarding the cardio workout of women over 40. In your post, You have mentioned that middle-age women need to exercise on treadmills which is an effective cardio workout. But what I know is treadmills are ideal for young and energetic people, not for aging people. Middle age women require low impact cardio workout like running on an exercise bike. These bikes are also quite effective to burn tons of calories.

  2. Great advice thank you, I am turning 49 this month I have fibromyalgia, I need a workout for that cause my body hurts all the time, I walk and bike on treadmill and elliptical everyday, I have strength bands birding know what to do with them please help I’ve never been this heavy 183 & 5’4 I am trying to get to 140 and keep hitting too bottom. P.s not scared to cook just don’t know how much of what I really need help but can’t find anything or one that can realize that fibromyalgia is a different beast! Signed not scared to put in the work just don’t know how or where to start!!!!!!!

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