If you’re a woman over 40 looking to start a fitness journey or just want a refreshing new workout routine, this beginner-friendly program is here to guide you. At Supero Fitness, I understand the importance of feeling strong, confident, and empowered through exercise, especially if you’re newer to fitness or returning after some time away.

This workout plan is designed to fit your lifestyle, and you can complete it all at once or split it into two or even 3 separate sessions—making it adaptable to busy schedules.

This full-body workout plan targets all major muscle groups, boosting strength, stability, and flexibility while supporting healthy movement. These exercises are designed with beginners in mind, helping you ease into a fitness routine with moves that are effective, enjoyable, and safe.

Benefits of This Beginner Workout Plan

This plan is ideal for women over 40 as it:

• Builds Functional Strength: Enhancing core and muscle stability for better movement and reduced injury risk.
• Supports Lean Muscle Growth: Boosts metabolism and helps tone muscles without being too intense for beginners.
• Improves Balance and Flexibility: Helping you move better in daily life and improve posture.
• Is Simple Yet Effective: Easy to follow, making it great for beginners starting a new workout routine.

Full-Body Workout for Women Over 40

This workout plan includes 13 exercises that target your arms, back, chest, legs, and core, allowing for a well-rounded approach to fitness. You can do this workout in full or break it into two separate routines, such as upper body/core and lower body.

Upper Body and Core

1. Low to High Fly – Strengthens the chest and shoulders, improving upper body shape.
2. Rear Delt Fly – Targets the upper back and rear shoulders, supporting posture.
3. Dumbbell Row – Engages the upper and mid-back, enhancing back strength and stability.
4. Chest Press – Builds the chest, shoulders, and triceps for upper body power.
5. Concentration Curl – Isolates the biceps, helping you build arm strength.
6. Overhead Tricep Extension – Tones the triceps and enhances arm shape.
7. Ab Crunch – Strengthens the core for better stability and abdominal tone.
8. Russian Twist – Engages the core and obliques, improving rotational strength.
9. Bicycles – A core-focused exercise that tones the abs and obliques.

Lower Body and Core

1. RDL (Romanian Deadlift) – Targets the glutes and hamstrings, promoting leg strength and flexibility.
2. Glute Bridge – Focuses on the glutes and core, supporting a strong lower body.
3. Arnold Press – Engages shoulders and core, enhancing upper body strength.
4. Donkey Kicks – Activates the glutes for tone and stability.

Tips for Getting Started

• Use Light Weights: Starting with light dumbbells (or even just body weight) allows you to perfect your form.
• Focus on Form: Correct form is crucial, especially when beginning, to avoid injury and get the most from each movement.
• Breathe: Remember to breathe with each movement to maintain a steady rhythm and stay focused.
• Listen to Your Body: If you feel uncomfortable or fatigued, take breaks as needed—your body will build endurance with consistency.

Turn Your Goals into Results!

With this workout, you’re not only building strength and tone but also supporting a healthier body that moves better.

Remember, this journey is about creating a sustainable routine that works for you. If you’d like to take it further, check out my other programs for women over 40 that include tailored workouts, nutrition guides, and ongoing support from me!

Let’s make fitness simple, achievable, and empowering. Get started today and embrace the strong, confident you!

Download Workout PDF

Supero Fitness Free Starter Guide