10 Strength Training For Women Over 40 Should Do Every Week

Strength training for women over 40 is very different from the typical workouts most youngsters follow. With age, our bodies are less able to hold up to the rigours of running and jumping, especially on the joints and bones.

A women over forty can perform certain kinds of fitness routines and exercises strength-training and lifting weights in particular to stay in great shape, maintain bone density, increase muscle mass and reduce the effects of aging.

but if you suffer from bad knees, sore hips or other joint problems, you may want to try more isolated and gentle movements.

10 Strength Training For Women Over 40 Should Do Every Week

Benefits Of Strength Training For Women:

-Physiologically, the benefits of consistent strength-training include an increase in muscle size and tone, improved muscle strength, and improvements in bone density. This is particularly important for older women, who are at an increased risk for osteoporosis and brittle bones.

-Adding muscle can also give your metabolism a well-needed boost during the years when it tends to naturally slow down. Plus, lifting weights has also been shown to improve psychological health also, by increasing self-esteem, confidence, and self-worth.

-Besides increasing your endurance, power and strength, some studies suggest that strength-training can result in improved intellectual capacity and productivity, too. Workout gets the blood flowing to your brain, which helps keep the mind sharp.

-Many older adults find they get less sleep and are more tired than their more youthful counterparts. Strength training workouts have been linked to better sleep and more restful nights which we all know is great for looking and feeling young.

10 effective exercises to strengthen the abdominal muscles and remove excess fat.

1. Push-ups

10 Strength Training For Women Over 40 Should Do Every Week

Push-ups helps to shape and tone your shoulders, triceps and glutes, strengthens the chest and helps to tone and tighten your core.

How do it:

  1. Begin on your hands and knees with your hands underneath your shoulders.
  2. Then come onto the balls of your feet and the heels of your hands, then walk the feet back until you are in the plank position.
  3. Bend your elbows, lowering your body down.
  4. Then slowly push yourself back up to the starting position.

Do 3 sets of 10 reps.

2. Squats

10 Strength Training For Women Over 40 Should Do Every Week

Squats help to build your leg muscles (iquadriceps, hamstrings, and calves), also help you to burn more fat, as one of the most time-efficient ways to burn a lot calories.

How do it:

  1. Stand tall on your feet hip width apart and your arms down of your side
  2. Start to lower your body back as far when you can of pushing your hips back and bending your knees and pushing your body weight into your heels
    As you’re lowering into the squat your arms will begin to raise out in front of you as balance
  3. Keep a neutral spine at all times and never let your knees go over your toes
    The lower body should be parallel on the floor and your chest should be lifted at all times not rounded.
  4. Repeat until set are complete.

Do 3 sets of 10 reps.

3. Bird Dogs

10 Strength Training For Women Over 40 Should Do Every Week

This simple exercise, is a staple in every physical therapists and personal trainer’s tool bag for teaching core stability by engaging the abdominals and back muscles simultaneously.

How do it:

1. Start on your hands and knees with the hands under the shoulders and the knees under the hips.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position and switch sides.
4. Continue alternating sides until set is complete.

Do 3 sets of 15 reps .

3. Crunches

10 Strength Training For Women Over 40 Should Do Every Week

Crunches helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.

How do it:

  1. You should lie on your back with the knees bent and feet flat on the floor, hip-width apart.
  2. Then place your hands behind your head. Gently pull your abdominals inward.
  3. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
  4. Hold the position for few seconds and slowly back down.

Repeat it 10 times.

5. Russian-Twists

10 Strength Training For Women Over 40 Should Do Every WeekThe russian twist engages your core and strengthens your abdominal muscles as well as your lower back. This exercise helps to tone and tighten your abs and obliques and to trim your waist.

How do it:

1. Lie down with your legs bent at the knees.
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Twist your torso to the right, and then reverse the motion, twisting it to the left.
4. Repeat this movement until set is complete.

Do 3 sets of 15 reps.

6: Lunge

10 Strength Training For Women Over 40 Should Do Every Week

The lunge aids to sculpt strengthen and tone your legs and glutes, and improve the flexibility by the hips.

How do it:

  1. Place the hands with the hips, pull the shoulders back and stand tall
  2. Step forwards on your right leg and slowly lower the body until the front knee are bent to 90 degrees
  3. The back knee should never touch the floor
  4. Push yourself back up to the starting position for quickly but safely for possible
  5. Repeat on the left leg

Do 3 sets of 20 reps.

7: Straight Leg Raises

10 Strength Training For Women Over 40 Should Do Every Week

Aids to increase the strength and definition of your abdominal muscle and too ameliorates your overall flexibility and stability.

How do it:

1. Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
2. Raise your legs until your body is in an L shape.
3. Pause, lower both legs slowly and then return to the starting position.
4. Repeat until set is complete.

Do 3 sets of 15 reps each leg.

8. Planks

10 Strength Training For Women Over 40 Should Do Every Week

The plank are one of the better workout for core conditioning but them too works your glutes and hamstrings, supports proper posture, and ameliorates balance.

How do it:

  1. Get into pushup position on the floor.
  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  4. Your head is relaxed and you should be looking at the floor.
  5. Hold the position for as long as you can.
  6. Remember to breathe. Inhale and exhale slowly and steadily.
  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Do 1 minute.

9. Mountain climbers

10 Strength Training For Women Over 40 Should Do Every Week

Adding mountain climbers to your workout routine can also help increase aerobic fitness, flexibility and agility.

How do it:

  1. Stand in the shelf on straight arms and with straight body.
  2. So alternate the right and left legs up to your chest like you were to run up some big steps.
  3. Suck the navel and squeeze the shoulder blades together on the back.
  4. Keep a high tempo throughout the exercise.

Repeat 40 times, 20 with each leg.

10. Wall sit

10 Strength Training For Women Over 40 Should Do Every Week

Wall sit is excellent as building strength and endurance in the lower body muscles.

How To Do A Wall Sit

  1. Begin of standing about two feet away from a wall with your back against the wall
  2. Slide your back down the wall until your hips and knees bend at a 90 degrees angle
  3. Keep the shoulders, upper back and the back from the head against the wall
  4. Some feet should be flat on the ground on the weight evenly distributed
  5. Hold as the required amount of time

Do 3 sets of 15 reps.

Do not let age hold you back from pursuing your fitness goals, whatever they may be. If you’re a woman over 40 seeking an exercise routine, there’s no better way to reverse the aging process.

Share these smart exercises with everybody you know. They will thank you later.