They say life begins at 40, which is most women’s prime. Therefore, turning 40 is the perfect time to incorporate strength training into your workout routine.
Strength training can help improve:
Building strength can make you feel stronger and more confident, even slowing aging.
You can continue enjoying your favorite activities without worrying about physical limitations.
Here’s a comprehensive guide to strength training in your 40s.
It includes tips, exercises, and a sample workout plan to help you start your journey towards a stronger and healthier body.
Women can get in shape after 40 through strength training.
Most fitness experts recommend strength training for women in their 40s and beyond. It offers numerous benefits that can positively impact physical and mental well-being (2).
Strength training helps combat natural age-related changes in the body (3), such as decreased muscle mass and bone density loss (4).
By engaging in regular strength exercises, you can maintain or even increase your muscle mass, which helps boost metabolism and maintain a healthy weight (5).
Strength training also helps to strengthen bones, reducing the risk of osteoporosis and fractures (6). Strong bones are essential for women in their 40s, who may experience a decline in bone density due to hormonal changes.
Strength training is crucial in improving overall functional fitness and quality of life.
This exercise enhances muscle strength and endurance (3), which can help with everyday activities such as:
Alongside other mobility exercises, it also promotes balance and stability, reducing the risk of falls and related injuries (7).
Not only does strength training have physical benefits, but it also has a positive impact on mental well-being.
Exercise, including strength training, has been shown to release endorphins, which are known as “feel-good” hormones that help reduce:
It can also boost self-confidence and body image, leading to a greater sense of empowerment and self-assurance.
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Researchers have linked strength training to a lower risk of developing chronic diseases. Strength exercises increase heart rate, improving cardiovascular health.
Strength training also helps regulate blood pressure and lower cholesterol levels, reducing the risk of heart disease (9).
Regular strength training can prevent or manage many lifestyle-related conditions, including diabetes, obesity, and arthritis. Thus, it is a crucial component of a healthy lifestyle.
Let’s face it; we all want to look good, regardless of age.
Strength training can help improve body composition by increasing muscle mass and reducing body fat percentage (10). This balancing effect leads to a more toned and defined physique, giving you a youthful and fit appearance.
Read more: Intermittent Fasting for Women Over 45: Does It Help With Perimenopause?
Before starting any new workout routine, it is essential to consult with your doctor, especially if you have any existing health conditions or injuries. Once you get the green light from your doctor, it’s time to begin your strength training journey!
One of the best things about strength training is that it can be done anywhere and with minimal equipment.
For beginners at home, some essential equipment that can be helpful includes:
These items are affordable and versatile; you can store them in a small space.
Calisthenics strength training also allows you to minimize the use of equipment, such as using your body weight instead of free weights or gym equipment.
Proper form ensures maximum results and prevents injuries (11).
Research or consult with a personal trainer on performing each exercise correctly.
Start with lighter weights and focus on maintaining good form before increasing the weight.
Aim for at least 2-3 weekly strength training sessions, allowing your muscles time to rest and recover between workouts.
To avoid boredom and plateauing, mix up your routine by incorporating different exercises targeting various muscle groups and increasing weight, repetitions, and intensity over time.
Here’s a sample workout plan to start your strength training journey.
This full-body workout builds strength and improves muscle tone by using:
It targets multiple muscle groups, including the legs, arms, core, and shoulders.
Start with a weight that challenges you but allows for proper form. Gradually increase the weight as your strength increases.
Rest for 1-2 minutes between sets, depending on how your body feels.
(Repeat each exercise for 8-10 reps and 3 sets)
1) Squats with Resistance Band:
2) Push-ups:
3) Bent-Over Rows with Dumbbells:
4) Lunges with Bicep Curls using Dumbbells:
5) Tricep Dips using a Bench or Chair:
6) Plank Hold:
7) Shoulder Presses with Dumbbells:
8) Glute Bridges on a Stability Ball or Floor:
9) Russian Twists with a Light Weight or Medicine Ball:
10) Hamstring Curls using a Stability Ball or Lying Leg Curls using a Resistance Band:
Using a Stability Ball: Lie on your back with extended legs, placing your heels on top of the stability ball.
Using a Resistance Band: Wrap the band around a sturdy object and lie face down on the floor.
Cool-Down:
According to Mayo Clinic, a 40-year-old woman can benefit from strength training 2-3 times weekly (2).
This frequency allows enough time for the muscles to recover and adapt to the training, leading to strength gains and improved overall fitness.
Additionally, experts recommend incorporating various exercises that target different muscle groups for well-rounded results.
However, listening to your body and adjusting the frequency according to your needs and abilities is essential.
If you are new to strength training or have underlying health conditions, start with one weekly session and gradually increase as you become more comfortable with the exercises.
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The weight lifted during strength training depends on the following:
As a 40-year-old woman, start with weights that challenge you but still allow for proper form and control.
A good rule of thumb is to choose a weight that allows you to perform 8-12 repetitions with proper form before you become fatigued.
If you cannot complete 8 reps, the weight may be too heavy, and if you can easily do more than 12 reps, the weight may be too light.
Gradually increasing the weight as your strength improves will help prevent plateaus and continue progress in your fitness journey.
Consult a certified personal trainer for personalized guidance and ensure proper form and safety during strength training.
The speed at which someone can see results from strength training varies depending on individual factors such as:
Most women over 40 can see noticeable results within 4-8 weeks when they maintain:
Initially, there may be an increase in muscle soreness as the body adjusts to the new exercises.
Sore muscles are normal and should subside as your muscles grow and strengthen. Listen to your body and make adjustments to prevent injury and promote progress.
Not all results may be visible, as strength training has many health benefits beyond physical appearance.
In a few weeks, you may:
These non-scale victories are as important as physical changes, and you should celebrate them!
No specific exercises should be avoided entirely after 40, as each person’s body and capabilities are unique.
A 40 year old who has been active and regularly strength trains may be able to perform high-impact exercises such as jumping squats or burpees with proper form and no discomfort.
Age is not a defining characteristic of what an individual’s body can do. There are plenty of women who are elite athletes well after their 40s.
However, if you have any underlying health conditions or are new to exercise, you must consult a healthcare provider before starting any new exercise routine. It’s advisable to listen to your body and avoid any movements or exercises that cause pain or discomfort.
Start with clear, attainable goals to stay motivated.
If want to lose weight, focus on losing 1-2 pounds per week—this is safe and sustainable (12).
Remember, the main goal is improving your overall health, not just what you see on the scale. To keep your spirits high, celebrate non-scale victories (like feeling more energetic or fitting into your clothes better).
Strength training is a game-changer for women over 40.
It helps preserve and build muscle mass, which naturally decreases with age (13). More muscle means a faster metabolism, which aids in burning calories even at rest (5).
To target multiple muscle groups, you can follow a routine that includes squats, lunges, plank holds, and resistance band rows.
Nutrition plays a significant role in weight loss and overall well-being (14).
Eating a balanced diet tailored to your body’s needs will help you feel full and satisfied while still creating a calorie deficit (15).
Protein helps preserve muscle and prevents hunger (16).
Eat lean proteins like these at every meal:
Foods high in fiber, such as these, help digestion and regulate appetite, keeping people fuller for longer (17):
Incorporate sources of healthy fats that provide energy and promote heart health, such as (18):
Avoid foods high in refined carbohydrates and added sugars, such as:
Instead, use complex carbohydrates like:
Read more: Fattening Foods: Full List of the Most Notorious Diet Busters – What Makes the Food Fattening?
Sometimes, thirst is mistaken for hunger. Drinking enough water throughout the day can aid digestion and curb unnecessary snacking (19).
Tip: Try meal prepping or having backup healthy snacks to avoid resorting to unhealthy choices (20). To learn more about meal prep for weight loss, check out our in-depth article on the topic.
Eating mindfully—slowing down and enjoying your meals without distractions—also prevents overeating (21).
Regular movement beyond strength training is vital for long-term weight management. While you can plan workouts, your daily activity levels also matter.
Incorporate moderate-intensity cardio 3-4 times weekly to burn extra calories and improve heart health (22), such as:
Simple tweaks can make a huge difference, such as:
Yoga or pilates can help improve flexibility, reduce stress, and strengthen your core—excellent complements to your routine (23).
Stress and poor sleep quality can wreak havoc on your weight loss progress (24, 25).
Stress raises cortisol levels, leading to weight gain or difficulty losing weight (26), especially around the midsection.
Just 5-10 minutes a day can make a significant difference.
Make time for things you love, such as:
Aim for 7-9 hours of sleep each night.
Develop a bedtime routine by:
Yes, it’s possible to achieve a flat stomach after 40 with proper nutrition, regular strength training, and cardio exercises (27). Focus on reducing overall body fat through a balanced diet, incorporating resistance exercises like planks and squats to strengthen your core, and maintaining consistency (28). A woman can look younger naturally at 40 by staying hydrated, eating a diet rich in antioxidants, healthy fats, and vitamins, and engaging in regular exercise like strength training and yoga. Prioritizing quality sleep, managing stress, and protecting the skin with sunscreen and moisturizers can also promote a youthful appearance (29). While no exercise specifically targets belly fat, strength and high-intensity interval training (HIIT) are highly effective at burning calories and reducing overall body fat (2, 30). Exercises like planks, mountain climbers, and Russian twists can help tone the abdominal area with a healthy diet. Yes, 20 minutes of strength training can be enough if done consistently with proper intensity. Focus on compound exercises like squats, push-ups, and deadlifts that work multiple muscle groups to maximize efficiency. It’s essential to increase resistance or weight over time for continued progress.Frequently Asked Questions
Can you get a flat stomach after 40?
How can a woman look younger at 40 naturally?
What exercise burns the most belly fat for females?
Is 20 minutes of strength training enough?
Strength training at home is a powerful way for women over 40 to improve overall health. It helps build and maintain muscle mass, boosts bone density, and increases metabolism, which can counteract age-related changes.
Regular strength exercises enhance daily functioning, improve balance, and support mental well-being by reducing stress and boosting confidence.
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