The Best Workout Plan for Women Over 40
Turning 40 is a perfect time to embrace a workout plan that supports long-term health, strength, and energy.
Many women find that building muscle and strengthening bones through strength training has lasting benefits that cardio alone can’t offer. This workout plan is designed to maximize strength, promote muscle mass, and boost bone density, giving you a plan to feel your best at any age.
Why Strength Training is Better Than Cardio for Women Over 40
While cardio exercises like running and cycling are great for heart health, strength training shines when it comes to overall wellness for women over 40. As we age, our bone density naturally declines, and so does our muscle mass. Strength training can help combat both of these.
Bone Density Benefits
Lifting weights places healthy stress on bones, helping to increase bone density. This is crucial for women over 40, as it reduces the risk of osteoporosis and helps maintain good posture and balance. Stronger bones mean fewer fractures and a higher quality of life as we age.
Increased Muscle Mass and Metabolism
Building muscle not only makes us stronger but also keeps our metabolism revved up. Muscle burns more calories at rest than fat tissue, which is why many women find that adding strength training helps with fat loss and makes everyday activities easier.
Why Free Weights Are Your Best Friend
Free weights, like dumbbells and barbells, activate more muscles than machines, since they require stabilizing muscles to work in harmony to support each movement. This improves balance and coordination, two essential components of fitness as we age. Using free weights also means we get more muscle engagement per move, making each rep count!
The Power of Compound and Isolation Exercises
A good workout plan combines compound exercises (movements that work multiple muscle groups) with isolation exercises (targeted moves focusing on one muscle group). Here’s why that matters:
- Compound Exercises – Moves like squats, shoulder presses, and Romanian deadlifts engage multiple muscle groups at once, giving you the best results in less time. They are also energy-intensive, which is why they’re best done at the beginning of your workout when you’re freshest.
- Isolation Exercises – Exercises such as bicep curls and tricep pushdowns focus on one muscle group. These help refine and strengthen individual muscles, which supports the larger compound moves.
Recommended Exercises for Women Over 40:
- Compound Exercises: Squats, Shoulder Press, Chest Press, Romanian Deadlift (RDL), Hip Thrust
- Isolation Exercises: Lat Pulldown, Bar Curl, Tricep Pushdown, Bulgarian Split Squats
How to Structure the Workouts
To maximize recovery and effectiveness, split these exercises into two workouts each week. For example:
- Workout 1: Focus on Squats, Shoulder Press, Chest Press, and Lat Pulldowns.
- Workout 2: Romanian Deadlift, Hip Thrust, Bar Curl, Tricep Pushdown, and Bulgarian Split Squats.
This split allows your muscles time to recover and grow between sessions, which is vital for progress, especially when you're new to strength training or are focusing on gaining strength over time.
See the exercises below
Squats
A foundational lower-body exercise that targets your quads, glutes, and hamstrings. Squats help strengthen your legs and core while improving balance and stability.
Shoulder Press
A great upper-body move to build shoulder and arm strength. Press the weights overhead, working your deltoids and triceps for toned, strong shoulders.
Chest Press
Performed with dumbbells or a barbell, this exercise targets the chest, shoulders, and triceps, enhancing upper-body strength and improving push strength.
Lat Pulldown
This back exercise strengthens the latissimus dorsi muscles, improving back width and aiding in overall upper-body strength and posture.
RDLs
This hamstring-focused move also engages your glutes and core. It’s excellent for developing strength in the posterior chain and improving hip mobility.
Hip Thrust
A glute powerhouse! Hip thrusts isolate the glutes, promoting muscle growth and strength in the glutes, which supports overall lower-body stability.
Bar Curl
A classic bicep move that isolates the arm muscles, helping to shape and strengthen your biceps for a well-defined look.
Tricep Pushdown
Targets the triceps on the back of the arm, this isolation exercise is key for building arm strength and definition.
Bulgarian Split Squats
A single-leg squat that works the quads, glutes, and core, improving balance, leg strength, and coordination.
The Nutrition Factor: Fuelling Your Workout
No workout plan is complete without the right nutrition to support it. Protein is essential for muscle repair and growth, so aim to include a source of protein at every meal. A good rule of thumb is to consume about 1.0-1.2 grams of protein per kilogram of body weight daily.
Also, ensure you’re getting a balance of all macronutrients (protein, carbs, and fats) and micronutrients (vitamins and minerals) to keep energy levels steady and help your body function at its best. If you’re aiming for fat loss, maintaining a slight calorie deficit will help you lose weight while preserving muscle mass.
Final Thoughts: Embrace the Journey
Starting or updating a workout plan after 40 is a rewarding way to prioritise your health. Remember, consistency and balance are key. Pairing strength training with a well-rounded, nutrient-dense diet can bring positive changes that go beyond appearance—strength, confidence, and vitality. So grab those weights, fuel up, and enjoy the journey toward a stronger, healthier you!
Let Me Help You Take That First Step
If you’re ready to take that first step but don’t know where to start, I invite you to explore the programs at Supero Fitness, from the Women’s Fat Loss Program to the Metabolic Reboot and beyond. Each one is built to support you in achieving your goals, no matter where you’re starting from. Let’s make your 40s the decade where you feel stronger, healthier, and more confident than ever.
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Why Choose Supero Fitness?
Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
Together, we’ll make it happen!
If you're a bit unsure and not really sure where to start, please drop me an email and I can help you.
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