Expert-Crafted Workout Routines for Women Over 40

Considering starting a workout routine but don’t know where to start and which type suits your needs? Who can blame you, there are so many options it can make it difficult to choose.

We know the feeling — you mentioned it in passing and before you know it each person has recommended their preferred training styles, from resistance training and cardio to yoga and interval training, resulting in the overwhelming feeling that you may be in over your head.

Don’t worry — this is something I have seen many new clients face in my 16 years in the health and wellness industry.

That’s why today we will discuss workout routines for women over 40. We cover different plans, training styles, and common mistakes to help you decide.

Weekly Workout Plan for Women Over 40

Below we detail different workout plan formats for women over 40.

Beginner Plan

The focus of a beginner's workout program is to introduce resistance training, cardio, and mobility exercises. These styles of training provide a balance of moderate to high-intensity training weight training, alongside gentle cardio and mobility training which can help recovery and improve functional movement, which can lower injury risk.

The initial weeks and months are used to familiarize yourself with movement patterns and develop a solid foundation that can set you up for future growth.

To achieve this we recommend the following format:

• 2x Resistance Training
• 2x Cardio Training
• 1x Mobility

Here is a brief description of their purpose during this stage:

• Resistance Training — Sessions will contain large compound movements that engage multiple muscle groups and joints. These include exercises such as squats, presses, and rows. This can help improve strength and function, and teach you about correct body mechanics.
• Cardio Training — This can include walking, running, cycling, or using the cross trainer, which will improve cardiovascular health. Furthermore, when they are performed at low intensity they can be used for active recovery, encouraging blood flow to working muscle while moving muscles and joints.
• Mobility Training — Used to mobilize joints by taking joints and muscles through their entire range of motion. This can help improve function and lead to a greater range of motion during resistance training which can improve strength and muscle growth.

Intermediate Plan

The intermediate workout plan offers a natural progression. Participants will likely have an established understanding of techniques and movement patterns while increasing muscle mass and strength. From here, programming should focus on building on existing exercises, introducing new movements, and increasing total training volume, which can produce greater growth.

To achieve this we recommend the following format:

• 3x Resistance Training
• 2x Cardio Training
• 1x Mobility

Here is a brief description of their purpose during this stage:

• Resistance Training — Three resistance training sessions each week increase the training volume for each muscle group. Here you can continue to perform full-body workouts or explore split programming which is when we divide workouts into upper and lower-body programs, or movement patterns such as push, pull, and leg workouts. This allows us to spend more time with each muscle group, increasing intensity and training volume, which leads to greater growth.
• Cardio Training — Depending on your training focus cardio training can go several ways such as steady-state cardio, distance running, or high-intensity training. Steady-state cardio such as walking or cycling at a moderate pace is greater for expending energy and fat loss, which is great for complimenting resistance training. Meanwhile, if your focus is on distance running it can alter how your resistance train and your training schedule. Distance runners should use resistance training, however, instead of increasing overall mass, they should focus on targeting weaknesses and developing better mechanics to improve their running. High-intensity on the other hand is on the opposite end of the spectrum of steady-state cardio, however, it too can complement resistance training. Both are great for expending energy, however, due to the increased intensity of high-intensity training results can be achieved in a shorter time frame.

• Mobility Training — Mobility training during the intermediate face remains largely the same regarding its intensity. During beginner workouts, you may have identified areas that are more restricted than others, and this is the perfect time to address them.

Advanced Plan

The advanced plan is where you have finally identified your preferred style of training. Here you likely have a solid grasp of the major gym movement, and resistance training splits are the main focus of the week. The aim here is to continue increasing muscle and strength while maintaining a good recovery protocol.

To achieve this we recommend the following format:

• 4x Resistance Training
• 2x Cardio Training
• 1x Active Recovery

Here is a brief description of their purpose during this stage:

• Resistance Training — Allocating four days each week opens up opportunities for greater growth. Here you can comfortably perform push, pull, and leg splits, or complete the upper and lower body split routine twice each week.
• Push, pull, and legs focus on strengthening movement patterns, which makes it excellent for improving function. Meanwhile, adding another full day of resistance training again increases training volume, offering a great stimulus and promoting growth.
• Cardio Training — During the advanced plan you can continue to build on your cardiovascular fitness. While the number of sessions stays the same, you can increase intensity and duration which will help elevate your fitness and performance.
• Active Recovery — Advanced plans can be physically and mentally tiring. Because of this, we recommend upgrading your mobility routine to a complete recovery program. This can include, light cardio, stretching, mobility, and foam rolling or massage. Active recovery can help get muscles and joints moving, replenish muscle energy stores, and help you freshen up to perform at your peak the following session. By this point in your training, you should be able to identify when you need to prioritize recovery. This can reduce the risk of injury and overtraining, leading to greater consistency and even better results.

Strength Training for Women Over 40

Strength training is a powerful tool for enhancing strength, function, and quality of life. Below we discuss the benefits, and beginner and advanced strength training exercises and workouts.

Benefits of Strength Training for Women

Many people know strength training for its capacity to develop muscle mass, however, it has a far-reaching impact on our health. Here are the benefits and reasons you should consider adding it to your workout routine.

Builds and Preserves Muscle Mass

Strength and resistance training can build and preserve muscle mass. Muscle mass steadily declines by approximately 3–8% decline per decade after 30. This is also compounded for women over 40 as muscle mass and strength decline with the onset of menopause.

Bodyweight, free weights, machines, and resistance bands can be used to progressively overload muscle tissue to promote growth. By performing regular resistance training sessions you will give yourself the best chance of maintaining functional independence, movement control, and improving longevity.

Increased Bone Density

Strength training is a powerful tool for strengthening bones. Declining estrogen levels during menopause can decrease bone mineral density, which can lead to loss of strength, function, frailty, loss of independence, and even osteoporosis.

Strength training using body weight and external resistance provides a mechanical stimulus preserving bone mass. When performed consistently it can reduce negative outcomes associated with low bone density, leading to greater quality of life.

Improves Function

Strength training is excellent for improving function. As mentioned, the decline of muscle and bone mass can lead to loss of function which can lead to loss of independence.

Resistance training exercises not only increase muscle and bone mass, but they also help strengthen movement patterns that can be transferred to daily life.

For example, exercises such as squats, replicate standing up and sitting down. Walking lunges mimic walking, and deadlifts are based on the correct lifting technique.

By taking these movements through their full range of motion and overloading them with additional resistance, you can strengthen these movement patterns which can carry over to daily life.

Metabolism Boost

Resistance training can help increase metabolism. Declining estrogen levels can lead to increased appetite and weight gain. During this time, many look toward cardio to burn additional calories to stop weight gain. While this is effective for weight loss, energy expenditure ceases once the session is finished.

Meanwhile, resistance training can increase energy expenditure during and for over 24 hours post-workout. This can provide that much-needed boost to metabolism, helping to reduce unwanted weight gain.

Supports Mental Health

Strength training has strong associations with physical health and well-being, however, many don’t understand how beneficial it can be for mental health and mental processing.). Women in their 40s can experience negative moods, low self-esteem, and mental processing.

Resistance training can promote the release of feel-good hormones dopamine and serotonin, elevating mood. Furthermore, it can help be used to manage a healthy weight, improving self-esteem. This combined with the boost in mental processing makes resistance training invaluable for women in their 40s.

Beginner-Friendly Strength Exercises

Taking that first step into resistance training can be a big one. That is why we have put together a list of beginner-friendly to get you started. As mentioned, beginners should focus on practicing fundamental exercises such as squats, presses, and rows.

From here, these movements largely stay the same, while we increase resistance, sets, repetitions, and intensity to continue growth. Below we detail beginner-friendly exercises using bodyweight, resistance bands, free weights, and machines to highlight the best exercises to kickstart your training.

Beginners Bodyweight Exercises

Bodyweight exercises are great for developing strength, muscle mass, and function. These exercises mimic many free-weight and machine movements, however, because they only require body weight or little equipment they can be performed almost anywhere. This makes them great for home workouts and when you do not have access to a gym.

• Hip Raises
• Chair Squats
• Body Weight Squats
• Lunges
• Push-Ups
• Inverted Rows
• Planks
• Hamstring Hip Raises
• Calf Raises

Beginners Resistance Band Exercises

Resistance band workouts like bodyweight training can be performed almost anywhere. Resistance bands come in open and closed loops, allowing you to attach, wrap, and fasten onto different surfaces. From here you can perform push, pull, and lower body exercises, allowing you to target the entire body.

• Banded Rows
• Banded Push-Ups
• Banded Bicep Curls
• Banded Tricep Kick Backs
• Banded Squats
• Banded Overhead Press
• Banded Lateral Raises

Beginner Free Weight Exercise

Using free weights can be a scary experience. During these lifts, your body must work a little harder to stabilize, support, and move the weight through unfamiliar planes of movement. We recommend starting with a lighter weight and familiarizing yourself with the movement patterns and resistance. This will help you develop confidence before progressing to greater resistance.

• Dumbbell Gobley Squat
• Dumbbell Lunges
• Dumbbell Stiff Leg Deadlift
• Dumbell Hip Raises
• Dumbbell Calf Raises
• Dumbbell Chest Press
• Dumbbell Shoulder Press
• Dumbbell Lateral Raise
• Dumbbell Single-Arm Row
• Dumbbell Bicep Curls
• Dumbbell Tricep Kick Backs

Beginners Machine Exercises

Machines are incredible for beginners as they guide you through the correct range of motion. Furthermore, many of them also use a pin-based weight system which places the weight off to the side. This enables you to perform your lifts while greatly reducing the risk of injury.

• Horizontal Leg Press
• Leg Extension
• Hamstring Curl
• Seated Chest Press
• Supported Row
• Seated Shoulder Press
• Standing Calf Raise
• Seated Calf Raise

Advanced Strength Training

Advanced strength training exercises are based on the same movement patterns, however, they are done in larger movements with greater resistance. Below we detail advanced movements, the type of resistance they use, and their purpose.

Compound Movements (Deadlifts, Bench Press, Rows)

Advanced strength training movements often make us of great weight to overload muscle tissue. This can be done with free weights, bodyweight, and machines.

Movement can be made more complex by utilizing larger muscle groups and multiple planes of movement, known as compound movement. The use of more muscles and joints means resistance can be increased significantly,  providing a great stimulus that makes them great for increasing muscle and strength.

Here is a list of compound movements that can promote growth and strength.

• Barbell Squats
• Barbell Front Squat
• Barbell Deadlift
• Stiff Leg Deadlift
• Bench Press
• Incline Bench Press
• Dips
• Chin-Ups/Pull-Ups

Many of these exercises can be performed in beginner routines, however, they are complex movements that can be difficult to coordinate, especially under heavy loads. We recommend getting the assistance of a trainer to teach the correct technique to create good habits and reduce injury risk.

Cardio Workouts for Women Over 40

Here we discuss the benefits and different types of cardio and show yo

u how they can be programmed in your routine.

Benefits of Cardio Heart Health and Weight Loss

Cardio workouts are excellent for improving cardiovascular fitness and burning additional calories.

When we engage in cardio exercise such as walking, running, cycling, and swimming our cardiac output and blood pressure increase. From here we adapt to the stimulus which leads to lower resting heart rate and cardiac hypertrophy (muscle growth). This has been linked to a decreased risk of cardiovascular disease.

Meanwhile, it can also help us manage and lose weight, by expending energy. Aerobic training is effective for reducing body fat and total body mass, however, this doesn’t mean you should perform cardio as your sole means of fat loss.

For example, according to Harvard Health Publishing, 30 minutes of low-impact aerobic exercise burns up to 294 calories (185 lbs per person). While this is promising, it should be noted that these are general figures as many factors such as age, gender, height, weight, and intensity can alter expenditure.

A more efficient way to burn fat is to enter a calorie deficit. The average woman is approximately 2000 calories, which is the amount burned at rest. Here we can simply reduce calorie intake by 300 calories, which will result in us using the body’s stored energy, leading to fat loss.

We strongly recommend that you add cardio to improve cardiovascular fitness, and enjoyment, and to burn a few additional calories, as adding specifically to burn fat is an uphill battle that is rarely won.

Low-Impact Cardio Options

For many, low-impact cardio is an excellent way to improve cardiovascular fitness, while reducing soreness. Below, we list different types of low-impact cardio and how you should program them.

Walking or Treadmill Workouts

The simplest form of low-impact cardio is walking. Being an everyday movement makes it accessible and a great entry point for anyone wanting to improve their cardiovascular health and fat-burning potential without the need to jump into high-intensity exercise.

Physical activity recommendations for adults are 150–300 minutes per week of moderate-intensity exercise. This equates to 30 minutes five times a week. Walking on the treadmill, or getting outdoors for a walk makes this achievable.

If you are someone who struggles with excess weight or poor cardiovascular fitness we suggest starting with short durations of 10–15 minutes. This will help you build up your fitness to tackle longer distances and durations.

Cycling or Stationary Bike Sessions

For those who have limited mobility and want to decrease impact further, the stationary bike and cycling are a great option. Cycling in all forms is great for developing lower-body muscular endurance, improving cardiovascular fitness, lower the risk of cardiovascular disease and cancer.

Furthermore, cycling can be performed as a group in spin classes. Here qualified instructors take you through a program containing sprints and hills to get your legs burning and heart pumping. This is excellent for anyone who requires a little push with their cardio.

Swimming for Joint-Friendly Cardio

Swimming is gentle for the joints and powerful for fat loss. Removing impact completely, swimming requires the entire body to flow through the water, which can reduce joint pain, and improve joint mobility, and burning energy. Furthermore, its methodical, flowing movement has a positive effect on mental health, as moments in and under the water induce a meditative state.

Interval Training for Fat Burning

Interval training is excellent for burning additional energy which can contribute to fat loss.

High-Intensity Interval Training (HIIT)

High-intensity interval training or HIIT is when we perform short, intense bursts of exercise followed by a period of lower intensity or rest. Performed using weights, running, cycling, rowing, elliptical, or swimming, it can effectively induce weight loss at moderate intensity in a shorter time frame.

Moreover, it is more effective for improving cardiovascular fitness compared to moderate-intensity exercise. This makes it an excellent option for anyone with limited windows for cardio but who wants to burn fat and improve cardiovascular fitness.

HIIT can be performed in the following formats:

• Tabata — 20 seconds on, 10 seconds off for 8 rounds
• Sprint — 30 seconds, 4 minute rest
• Short Sprint — 8 seconds, 12 seconds rest
• One-to-one — 30 seconds on, 30 seconds rest

There are many different combinations and configurations, allowing you to experiment with different formats.

Flexibility and Mobility Exercises

Flexibility and mobility training is an essential part of training. As we enter our 40s, many will have become restricted in our movement due to daily activities. Whether it's the desk posture, being stuck in traffic, or that injury 20 years ago, it all contributes to poor movement quality that affects your training and quality of life.

Why Flexibility Becomes Critical After 40

Flexibility is essential for life and becomes more important as we age. As mentioned, we can develop muscle and joint restrictions from daily activities and prior injuries which can reduce flexibility and mobility. In fact,  people with poor mobility are 4.7 times more likely to sustain injuries,

Furthermore, poor mobility and flexibility left unaddressed can lead to physical inactivity dramatically, this not only makes it difficult to perform daily tasks but sustain healthy bone mass, muscle mass, and positive mental health.

Stretching and mobility routines can be used to actively and passively lengthen muscle tissue and promote joint mobility. Those who perform frequent stretching routines for extended durations have been shown to increase flexibility, while mobility exercises have positive effects on range of motion, body awareness, and posture.

Stretching Routines for Recovery and Mobility

Human movement is a fundamental function of the body, which is evident as we benefit from improved muscle, bone mass, mental health, and cardiovascular health. This is why we must do everything to maintain the capacity to move. Below, we discuss stretching routines for recovery and mobility to preserve flexibility and a healthy range of motion.

Dynamic Stretches Before Workouts

Dynamic stretching before your training sessions can not only improve flexibility, joint mobility, and function, but it can also improve performance.

Dynamic stretching such as leg swings, arm swings, hip circles, high knees, and squats simultaneously increase blood flow to working muscles, prepare the nervous system, warm muscle tissue, and improve flexibility.

Performing this before your workout can reduce joint restriction and flexibility which can lead to improved performance, and potentially help reduce injury.

Static Stretches for Cool-Down

Static stretching is excellent for increasing flexibility, and range of motion, and reducing the risk of injury. However, despite its effectiveness, we recommend saving your static stretching routine for your cool-down at the end of your workout.

This is because statically stretching and lengthening muscle tissue can decrease muscle strength and power. This can potentially affect your performance during your strength training workouts.

We recommend performing them at the end of your workout in a cool-down routine. This will help you gain the benefits of enhanced flexibility and mobility, without the negative effects on strength and power.

Yoga and Pilates for Strength and Flexibility

For those looking for more guidance, then perhaps yoga and Pilates may be more your speeds. Yoga and Pilates are methodical, gentle forms of exercise that can be used to improve mobility, flexibility, and strength.

Poses for Core and Joint Health

Yoga and Pilates holds, poses, and moves are centered around the core, using isometric holds and lengthening movements.

Isometric contraction where the muscles contract but do not alter in length has been shown to support muscle growth and improve tendon health. While lengthening muscles as we know can improve flexibility.

Combined, these factors develop a robust core, improve tissue strength, and lengthen tissue surrounding joints, improving joint health.

Stress-Relieving Yoga and Pilates Practices.

Yoga and Pilates slow, gentle, and methodical approach lends itself to mindfulness which is incredible for relieving stress. Movements, holds, and poses used in both of these forms of exercise require deliberate and concentrated effort which forces us to become present and mindful of our current situation.

This is incredible for anyone who struggles with their mental health. Performed in a class environment, mindfulness practices can help improve emotional regulation and decrease emotional reactivity and psychological symptoms.

Here is a list of beginner-friendly stress-relieving yoga and Pilates poses to help you begin practicing mindfulness:

Yoga Pose:

• Easy Pose
• Standing Forward Fold
• Child’s Pose
• Bridge Pose
• Cat Pose
• Corpse Pose

Pilates Poses:

• Spine Rotation
• Bridge
• Cat-Cow Stretch
• Single-Leg Stretch

Common Mistakes Women Over 40 Should Avoid

Exercise is an incredible tool for strengthening our body and mind, however, this does not mean it comes without pitfalls. Below is a list of common mistakes that should be avoided.

Neglecting Strength Training

A common mistake is neglecting strength training. For decades strength training and bodybuilding were male-driven, with few women adopting the training style for the fear of getting too bulky. It has since become a common practice for women. However, many still focus solely on aerobic exercise for their health and fitness.

While cardio is effective for maintaining muscle and bone mass, it does not overload the body like strength training. This leaves a lot of incredible benefits on the tables which we know are incredible for women over 40.

We recommend a minimum of two resistance training sessions weekly. This will help preserve and build muscle mass and enhance function.

Overtraining Without Proper Rest

Strength, cardio, and flexibility training have such profound benefits to your quality of life that you may just find yourself overdoing it. Those initial weeks and months can bring newfound strength, muscle definition, and function, and walking up stairs can become a breeze.

However, this can lead some to the all-or-nothing or the ‘not days off’ mindset, leading to overtraining which manifests in constant soreness, fatigue, poor sleep, poor performance, disinterest, and even depression.

We recommend taking a 48-72 between muscle groups. This will allow your muscles stored energy to replenish and muscle tissue to repair. If a full day off seems too difficult perform split routines, where you target opposing muscle groups on different days.

Additionally, you should consider active recovery such as walking and light stretching. This will help keep you engaged, while still providing the rest required to jump into the next session to perform at your peak.

Ignoring Flexibility and Mobility

A major common mistake is ignoring flexibility and mobility training. We get it, time is limited and it is far less interesting than your actual workout, however, it is invaluable to performance and quality of life.

As mentioned, lack of flexibility and mobility can lead to poor function and loss of muscle and bone mass in later life. While it seems like we need to implement a full training session of stretches, this is simply not the case.

We recommend adding flexibility and mobility movements to the beginning and end of your workouts. Just five minutes of limbering up before your session will not only improve your flexibility and mobility, it will also ensure your muscles and joints are ready for the very first set.

Recap: Building the Best Workout Routine for Women Over 40

Exercise and physical activity are essential for women over 40, as they preserve muscle, bones, and mental health while staving off the negative effects of menopause. However, it can be challenging to know where to start.

If this is you, we recommend the balanced approach of two resistance training sessions, two light cardio sessions, and a flexibility session. While this may seem like a complete overhaul, consider this as giving time back to yourself.

• Resistance training — Challenging but fun way to increase strength and boost metabolism
• Light cardio — 30-minute walk outdoors to remove yourself from stressors
• Flexibility training — This is chill out time and be present.

Exercise needs to be challenging to promote growth, however, it also must contain those zen moments to slow things down and recover.

If you want to begin exercising but are still unsure how to start we recommend:

• Adding two walks and one session flexibility to your week
• Try Reverse Health workouts
• Joining a gym
• Speaking to a trainer for a beginner routine
• Ask a friend if they would like to join you

Once you make that first step out of your comfort zone, the rest will start to fall into place, and you will be on track to achieve incredible results.

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