Workouts for women over 40 don’t have to be something you dread. In fact, when you have the right workout routines, they can actually be enjoyable!
The truth is, simple workouts that are fun can still yield great results for women over 40. And if you’re a beginner, you’ll be surprised by how much better you’ll feel by adding some easy moves into your week!
I’ve included a lot of knee-friendly workouts in this list, so just remember that the best way to keep joints functioning well is to keep using them. If you stop exercising all-together, your joints will only get worse! Of course, if in doubt speak to your doctor before undertaking any new fitness routine.
The best strength training advice for women over 40 is to warm up for longer, focus on what you can do rather than what you can’t, and to mix things up so that you don’t get bored!
As a woman who’s over 40 and still loving exercise, here are the top 7 workouts I think you should try:
#1 Full Body Strength Circuits | Knee Friendly | NO SQUATS, NO LUNGES!
As many of you know, I’m a huge fan of strength circuits, and building your strength is particularly important as we get older! There are no squats or lunges in this workout, so its perfect if you need something that’s knee friendly. We’ll be moving slower and lifting heavier weights across 5 circuits, so watch your form. We will be completing each circuit 2 x through for 45 secs work and 15 secs rest. You’ll need a variety of dumbbells to complete this workout, I used a set of 3kg + 5kg + 7kg + 8kg + 10kg dumbbells but you may use something lighter or heavier depending on your fitness and strength level.
#2 30 MIN SWEATY NO JUMPING HIIT – No Repeat, Knee Friendly, Full Body Workout
You don’t need to jump around or repeat exercises to get a great workout! Use this no jumping, no repeat workout with weights to blast through calories and boost your metabolism in under 30 minutes. You’ll need some moderately heavy-heavy sets of dumbbells to complete this low impact HIIT. I used a set of 5 kg + 8kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level. There is one circuit to complete with 50 seconds work and 15 seconds rest.
#3 60 MIN Low Impact HIIT Walking Workout For Weight Loss 6000 Steps At Home
I love the outdoors, but I equally love my walking workouts! They particularly come in handy on days when it’s too wet or windy to head outside, or for days when I don’t want to do a strenuous workout but still want to get moving. This 60 Minute all standing HIIT workout is proof you don’t need to do burpees, planks or crunches to get a sweat up! I’ve made this a 2-in-1 low impact + walking workout so you can blast calories and get your steps in at the same time. There are 3 Circuits to complete twice through. with 40 seconds work and 20 seconds walk or rest. Give it a go!
#4 Full Body STANDING Dumbbell Strength Workout | No Up & Down! No Jumping!
Build lean muscle and burn fat with this all-standing full body strength workout. The best bit: no jumping and no getting up and down off the floor! You’ll need a variety of dumbbells to complete this standing dumbbell workout. I used 1 set of 5kg + 7kg + 10kg dumbbells, but you could need something lighter or heavier depending on your fitness and strength level. There are 2 circuits to work through. Complete each exercise for 2 sets with 45 seconds work and 15 secs rest before moving onto the next.
#5 TIGHT & TONED ARMS & ABS! 30 Minute Standing Dumbbell Workout (No Crunches/No Planks)
It’s really easy to lose upper body strength as we get older (particulary for people have desk jobs), so I thought it was important to include a workout that focuses on your arms and core. It’s also a great workout for when your legs are too sore from the full body workouts! This one is knee friendly with no jumping, and all standing, so there’s no getting up and down off the floor! You’ll need a variety of dumbbells, I used 1 set of 5kg + 7kg + 10kg dumbbells but you could use something lighter or heavier depending on your fitness and strength level. There are 2 circuits to work through. Complete each exercise for 2 sets 45 seconds work and 15 seconds rest before moving onto the next.
#6 45 MIN Low Impact Strength HIIT & Abs | NO REPEAT | Heavy & Light Dumbbells
I get a lot of feedback from the no repeat workouts, as people seem to love not having to do the same exercise more than once! This no repeat workout will help you sculpt and tone your body’s major muscles using strength and HIIT moves for a total body burn. And no jumping required! You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg + 8kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. There are 2 circuits to work through, plus an ab finisher for the brave! We’ll be doing 45 seconds work and 15 seconds rest.
30 MIN FULL BODY UNILATERAL DUMBBELL WORKOUT | No Repeat One Dumbbell
It wasn’t all that long ago I wrote about the benefits of unilateral training. It’s something we just don’t hear enough about, but can really build strength, correct muscle imbalances and help prevent injury. You’ll need a variety of dumbbells to complete this workout. I used a 7kg dumbbell but you may want to use something lighter or heavier depending on your fitness and strength level. There is one circuit complete + a finisher. We’ll work on each exercise for 45 seconds with 15 seconds rest.
So they’re the 7 workouts I recommend for every woman over 40. Let me know which of these workouts you tried!
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