How To Start Exercising
How to Start Exercising: A Beginner's Guide
If you’re just starting your fitness journey, you might be wondering where to begin, especially if you're over 40. This is the perfect time to prioritise a workout plan that supports lasting health, strength, and energy. A balanced exercise routine, focused on building muscle and improving bone strength, can have huge benefits, especially at this stage of life.
Why Strength Training is So Effective for Beginners Over 40
While cardio activities like walking and biking are great for the heart, strength training offers even more advantages when it comes to overall wellness, particularly for women over 40. As we age, we naturally lose bone density and muscle mass, which can make us feel weaker or more prone to injuries. Starting strength training now can help prevent these issues.
Stronger Bones for a Healthier Future
Strength training places gentle stress on bones, which helps improve their density. For women over 40, this is especially important for reducing the risk of osteoporosis. Healthier bones support good posture, balance, and overall confidence.
Building Muscle and Boosting Metabolism
Adding muscle isn’t just about looking toned. Muscles help keep our metabolism working efficiently, which can support weight management and keep us feeling strong. With regular strength training, daily activities can feel easier, and you might notice an overall boost in energy.
The Benefits of Starting with Free Weights
Free weights, like dumbbells and barbells, are easy for beginners to use and don’t require fancy equipment. They’re also great for activating more muscles at once, helping with balance and coordination. Free weights let you use your full range of motion, making each movement more natural and more effective.
The Importance of Compound and Isolation Exercises
For beginners, combining compound exercises (which use multiple muscle groups) with isolation exercises (which target one area) makes for a balanced workout that gets results.
- Compound Exercises: These exercises, like squats and shoulder presses, help you work multiple muscles at once, making them efficient and effective. They’re great to do at the start of your workout since they require more energy.
- Isolation Exercises: These moves, like bicep curls and tricep pushdowns, focus on specific muscles, helping you build strength and balance. By finishing with isolation exercises, you can give extra attention to areas you want to improve.
Suggested Beginner Exercises:
- Compound Exercises: Squats, Shoulder Press, Chest Press, and Romanian Deadlift (RDL)
- Isolation Exercises: Lat Pulldown, Bar Curl, Tricep Pushdown, and Bulgarian Split Squats
How to Split Up These Workouts
To get started without feeling overwhelmed, try splitting these exercises into two workout days each week. This allows time for recovery between sessions and helps you build strength gradually.
- 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 approach will give each muscle group time to rest, which is important when you're just starting out and helps prevent injury.
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.
Why Nutrition is Key to Your Progress
Eating well is just as important as exercising, especially when you're aiming to feel stronger and healthier. Protein is a crucial building block for muscles, so try to include a source of protein in every meal. Aim for a balance of macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals) to fuel your body effectively.
If you're aiming to lose a little weight, creating a small calorie deficit—eating fewer calories than you burn—can help. But remember, quality nutrition fuels your energy and makes workouts feel easier, so don’t cut too many calories.
A Final Word for Beginners: Progress, Not Perfection
Starting an exercise routine over 40 is a rewarding step toward better health and well-being. Focus on consistency, listen to your body, and enjoy the progress you’ll see.
This isn’t about quick fixes; it’s about building habits that will serve you for a lifetime. So take it step-by-step, fuel yourself well, and enjoy the journey to a stronger, more energized 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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