Are you struggling to get to consistently get to the gym, train, and lose weight? Then you must try our highly effective at-home workout.
While training at home can mean less equipment, it can drastically reduce training time and improve consistency. When this is combined with highly effective movements and exercises can help deliver incredible results.
In this article, we discuss home workouts for weight loss for women over 40. We cover the benefits of exercising at home, key elements of an effective workout, equipment, and a sample program for incredible results.
Why Home Workouts Work for Women Over 40
Chances are that if you are over 40, your schedule is tight. Whether it's the kids and family commitments, career deadlines, limited budget, or no access to the gym, roadblocks are stopping many women from improving their health.
This is where home workouts come in.
Training at home makes exercise accessible, providing the opportunity for all women to train regardless of time constraints, location, and budget constraints.
Sure, there is less equipment at home and there may still be limited time to train, but these hurdles can be overcome with quality programming that maximizes your time. Don’t believe us?
Well, a 2010 study revealed that just 11 minutes of resistance training was sufficient to increase energy expenditure for 24 hours post-workout. This evidence is bolstered by another 2010 study which showed that performing one set was as effective as performing three sets in increasing resting energy expenditure for up to 72 hours post-workout.
While this does not mean shorter sessions are as effective for building muscle mass. However, it does highlight how even short sessions can be effective for increasing metabolism, which can be beneficial for busy women over 40.
The Benefits of Exercising at Home
Training at home comes with many positives that help women achieve stunning results. Below, we highlight the benefits of training at home and the reasons you should start today.
Accessibility
Accessibility to training is a major draw card for anyone with no access to a gym. While most city dwellers and suburbanites enjoy the luxury of having multiples in their immediate area, those in rural and remote areas may struggle to have one for miles. Needless to say, this can affect routine and adherence.
Training at home makes working out accessible, providing those with limited gym access the ability to increase mass, strength, function, and endurance and enhance their quality of life.
Affordability
Exercising is an affordable way to train, which makes it great for anyone with a limited budget. For many women, gym memberships, personal training, and group classes are luxuries that don’t fit the budget.
At-home workouts on the other hand allow those with a limited budget to perform their workouts and improve their health without exceeding their budget.
Sure, you can blow out your budget with a commercial setup at home, however, we assure you that incredible results can be achieved using calisthenics, free weights, and resistance bands. Best of all, these are one investment, meaning training with no additional or ongoing fees.
Improve Consistency
Training at home is great for improving consistency. As mentioned, life commitments and tight schedules can quickly derail a training routine. Even when gym workouts are limited to 30 minutes, considerations still must be made for travel time, blowing out session duration.
Training at home on the other hand allows you to be in the next room, reducing total training time. This can improve adherence and consistency, leading to excellent results.
Privacy
Last on the list, but certainly not least is privacy. While gyms are great places to train, they are far from private. Busy gyms in particular can make it difficult to use equipment and even find space to do your exercises.
Meanwhile, training at home there is no waiting or battling for space, making it easier to fit in a time-efficient workout. Moreover, there is ultimate privacy, which is great for anyone who is not ready to step into the gym.
Key Elements of an Effective Home Workout Plan
Home workouts are more than just body weight exercise, they can contain exercise methods such as strength training, calisthenics, low-impact cardio, and high-intensity training for some incredible workouts. Below we discuss the key elements and their benefits for an effective home workout plan.
Strength Training to Boost Metabolism
Strength training is a powerful tool for building muscle, enhancing function, and boosting metabolism. Strength training also referred to as resistance training where external resistance is used to overload skeletal muscle which sources reveal promotes growth and strength. This is done using body weight, free weights, machines, and resistance bands.
What sets strength training apart from mother forms of exercise is its ability to increase our body’s resting energy expenditure. As mentioned, short bouts of exercise and even single-set workouts can boost energy expenditure for 24-72 hours. This means that when sessions are performed regularly it can lead to a continuous boost in energy expenditure.
Because of this, we recommend performing three to four strength sessions per week.
Low-Impact Cardio for Fat Burn
Low-impact cardio is a must for your at-home workout if you are trying to burn fat. Low-impact cardio refers to cardiovascular exercise which places minimal stress on our joints. This consists of exercises such as walking, cycling, rowing, and swimming.
One popular and powerful form of low-impact cardio is steady-state cardio. This is characterized by performing moderate intensity levels for an extended duration to maintain a steady heart rate. Studies show that steady-state cardio is as effective as high-intensity interval training (HIIT), however, due to the lower intensity it takes longer.
This is welcome news for anyone who wants to increase energy expenditure and burn fat, without the need to train at high intensities. Furthermore, the reduction of impact makes it suitable for anyone with joint problems or recovering from injury, allowing them to improve cardiovascular fitness without aggravating existing conditions.
Core and Balance Work for Stability
Core and stability training is vital for daily function, however, when it comes to resistance training it is overlooked in favor of bigger lifts. People often approach core training for aesthetic reasons such as a toned stomach. While core work does overload the abdominal and trunk muscles, carving out a lean and defined core comes mainly from calorie deficit to burn body fat.
Core and balance training on the other hand is performed to improve function. Sources show that strong core muscles function as a biological motor chain, connecting the four limbs, creating cohesion between the upper and lower body, and improving control, balance, and function.
Furthermore, core training increases the stability and stiffness of spinal muscles, which improves lifting capacity when moving external loads.
Meanwhile, research shows that balance training using unstable surfaces such as Swiss balls (fitball), BOSU balls, and wobble boards improves proprioception during exercise. This is the body’s awareness of itself in space.
Further studies reveal that balance training not only improves balance but decreases the fear of falling. This can help reduce the risk of falls, decreased function, and loss of function which comes from insufficient balance.
We recommend performing exercises such as planks, side planks, bird dogs, and dead bugs using stable and unstable surfaces. This will help you forge a strong functional core.
Flexibility and Recovery Routines
Tying your at-home workout together is your flexibility and recovery routine. Like core and stability training, flexibility and recovery can take a backseat to resistance training and cardio. However, they are both vital for optimal health and longevity.
Research shows that stretching can improve joint range of motion. When this is combined with resistance training can improve freedom of movement and possibly function. Moreover, this may improve results with your strength training programs as evidence suggests that taking muscles and joints through their full range of motion may improve strength, speed, power, muscle size, and body composition.
Meanwhile, recovery is essential for growth and the repair of muscle tissue. From a scientific perspective, recovery after exercise is used to restore homeostasis (equalize) our body’s physiological systems, restore fuel and fluids, as well as restoring regular cardiovascular function, and repairing damaged muscle tissue.
Evidence suggests that 48–72 hours of rest between sessions is required for adequate rest. Additional studies highlight that this is also used to restore our body’s stored energy (glycogen), which can take approximately 24 hours in conjunction with a high-carbohydrate diet.
To apply flexibility and recovery routines, we recommend adding stretches after your workout, or on a designated recovery day. For recovery days, these can contain gentle cardio, light stretching, and massage.
Best Home Workout Equipment (Optional but Helpful)
A great workout doesn’t require equipment, however, it can certainly help. Below, we list the best home workout equipment for building muscle and increasing strength.
Dumbbells
Dumbbells are a staple of any great strength training routine, providing versatile resistance with an ergonomic handle. While their appearance is simple, they can be used to perform hundreds of exercises, including chest presses, overhead presses, rows, deadlifts, curls, and triceps extensions.
Their main downside is that purchasing a set can be pricey, however, you can work around this by purchasing pairs of different weights to cover your bases.
Resistance Bands
Resistance bands are compact and offer incredible versatility, making them great for home workouts. What makes them so versatile is that they can be looped or attached to different anchor points, allowing you to change the point resistance and target different muscles.
Bands also come in different resistances, and come with other attachments and handles, allowing you to experiment with hundreds of different movements.
Additionally, they are compact, meaning you can take them with you or store them easily, making them perfect for a home gym.
Yoga Mat
Yoga mats are a great addition to your at-home workouts. Mats can be used for stretching, core, and mobility exercises. Better yet, they can be used for Pilate, wall Pilates, and yoga, which expand your training options.
Stability Ball
Stability balls also known as Swiss balls, provide an unstable surface which is great for core, balance, and stability training. Furthermore, they are an affordable substitute for benches, allowing you to perform exercises such as chest press, shoulder press, and rows from the seated or lying position.
Furthermore, the Swiss ball provides a natural progression for core exercise. Movements such as the plank and crunches, are made more difficult with an unstable surface. Additionally, they can be used for squats, hamstring curls, wall sits, hip thrusts, and back extensions, expanding exercise variety.
Apps, Timers, and Streaming Tools
Finally, in the non-essential nice-to-have category are apps, timers, and streaming tools. Apps can be invaluable for tracking nutrition and workouts. These platforms tend to have large databases of exercise and recipes, keeping your workouts and meal planning fresh, while educating you on healthy eating and exercise.
Timers and streaming tools are less necessary, however, they can improve accountability and adherence to training. For example, timers can be used to designate time frames for workouts and interval training. Meanwhile, streaming services can be used to cast classes, improving engagement.
While these aren’t necessary, they can enhance your training experience, which can make it easier to stick to your routine long-term.
Sample Weekly Home Workout Plan for Weight Loss
Now that we have identified the key components of an effective workout it's time to combine them intake sample weekly routine. Below are sample weight loss routines for beginner and intermediate experience levels, and a joint-friendly program for those managing or returning from injury.
3-Day Beginner Routine
This beginner routine is based on a 3-day full-body workout and low-impact cardio session. The contains exercises, sets, repetitions, and rest times, as well as a weekly schedule to help you build your at-home workout routine.
Weekly Schedule
Full-Body + Low-Impact Workout Routine
5-Day Intermediate Split
The following 5-day workout split is based on a push, pull, and leg strength training split routine. Training days will also include low-impact cardio, core, and flexibility days.
This split training routine uses movements to increase muscle mass, strength, and function. Dividing strength training routine also allows you to spend more time on each muscle group, increasing training volume, which is shown to increase growth.
Weekly Schedule
Push Workout
Pull Workout
Legs Workout
Low-Impact Cardio
Low-impact cardio workouts come in different forms, with traditional styles revolving around low-impact aerobic exercises such as walking, cycling, rowing, and swimming.
However, because getting outdoors isn’t always an options and cardio equipment can be pricey, trainers prescribe low-impact exercise routines that increase heart rate. Below, we have presented both variations allowing you to select the style of low-impact cardio that suits your situation.
Steady-State Low-Impact Cardio
Low-Impact Cardio Circuit
The following circuit is to be performed at a moderate intensity with little to no explosive movements. Each exercise is to be performed one after another with no rest, with a 60-second rest at the end of the round. This is to be performed for three rounds.
Modifications for Joint-Friendly Training
To reduce the impact of more dynamic movements such as jogging on the spot, mountain climbers, and side-to-side shuffles, focus on performing gentle hops and smaller steps. This will reduce joint pressure.
Flexibility and Core
The flexibility and core components begin with stretching and mobility exercises. These are to be performed for their assigned duration with a short 10-second rest between sets. This is followed by core exercises which are performed by repetition, with longer rest between sets.
Addressing Hormonal and Physical Changes After 40
Exercise and nutrition are incredible for addressing hormonal and physical changes after 40. Below we highlight key areas that can be modified to support energy level, recovery, and weight loss.
Adapting Workouts to Energy and Recovery Needs
Exercise is often viewed as a result-driven activity. Whether that is to improve fitness, muscle mass, or lose weight we view it as a constant pursuit of improvement, rarely accounting for overall health and well-being.
However, as we age, we become more aware of energy levels and recovery needs, requiring modification to training.
For example, if you are feeling physically and mentally tired from training, instead of going to your next session full throttle, consider performing a lighter session. While this may take some convincing and feel counter-productive, reducing the weight to 50% and going through the motions can promote movement, increase blood flow, and help your body restore energy without stopping training.
Meanwhile, when it comes to recovery, ensure you schedule recovery days. Different from days of complete rest, recovery days are proactive to get the body moving, loosening up joints, and increasing blood flow. These sessions can contain light walks, stretching, massage, and even meditation.
Supporting Weight Loss with Proper Nutrition
Nutrition is the most important component of weight loss. To lose weight, you need to be in a calorie deficit. This is when you consume fewer calories than your basal metabolic rate (BMR), which research shows is the amount of energy our body expends at rest.
For example, if your BMR is 1,800 kcal/day, then you would lower your calorie intake to 1,600 kcal/day, creating a calorie deficit of 200 kcal per day. This means your body will burn fat at rest.
Entering a calorie deficit can be challenging and lead to hunger. To manage this we recommend consuming a nutrient-dense diet consisting of complex carbohydrates, protein, and healthy fats.
Complex Carbohydrates
Studies show that complex carbohydrates found in whole grains, fruits, vegetables, and legumes contain three or more sugars, taking them longer to digest, and providing a gradual increase in blood sugar. This means greater satiety and fewer energy fluctuations.
Protein
Protein is well known for its role in muscle growth and repair. However, what many don’t know is that it can help improve satiety and increase metabolism. Research shows that protein improves fullness, and can increase thermogenesis, which is when our body burns energy to produce heat.
This means that when we eat high-protein foods such as meat, fish, eggs, legumes, nuts, and seeds, we not only reduce hunger but burn more energy, which is incredible for weight loss.
Studies show the recommended daily intake for active individuals is increased to 1.4–1.6 g/kg/day. However, these requirements must increase to 2.3–3.1 g/kg/day during a calorie deficit to preserve muscle mass. To make this intake achievable, add 25–30 grams of protein to each meal. This keeps you full, reducing snacking between meals.
Healthy Fats
Healthy fats are vital during weight loss supporting many of the body’s systems and satiety. During a calorie deficit decreased food intake ultimately means we are reducing nutrient intake. While a deficit of 200 kcal per day likely won’t lead to deficiencies, it can lead to a reduction in vital nutrients.
Food containing healthy fats such as omega-3 fatty acids have been shown to reduce triglycerides (fat in blood) and increase metabolic rate. They also provide anti-inflammatory effects, protecting the cardiovascular system, eyes, and neural tissue.
We recommend adding omega-3-rich foods such as salmon, mackerel, herring, sardines, tuna, flaxseeds, soy, and walnuts to your diet.
When to Adjust Your Routine or Get Support
Many believe they can set and forget their training parameters. However, this is not the case as our bodies, lifestyles, and commitments change, which requires us to adjust.
One of the most obvious times to change is when training becomes stale. After months of the same program is only natural we will want to switch things up. We recommend changing exercises and exploring different methods of training.
Another instance is when weight loss stalls, where our current calorie deficit is no longer getting results. This is due to the loss of body weight, which reduces your resting energy expenditure, effectively decreasing the size of your calorie deficit. When this happens you have two options: you can continue your existing calorie intake to maintain weight or increase your deficit by 100 to 200 calories to begin losing weight.
Lastly, if you are training at home and believe you need external help regarding exercise or nutrition, reach out to a certificated in-person or online coach. Even in semi-regular sessions, they can provide a wealth of knowledge and insight that can improve your results.
Recap: How to Stay Consistent and See Results
If you are used to training in a gym, at-home workouts can feel like a downgrade as equipment is limited. However, between strength training, low-impact cardio, and core, and balance training there is more than enough to keep you training fresh and get you incredible results.
Daily Habits That Support Progress
One of the biggest positives of at-home training is it can improve daily habits. Having a designated training space with all your equipment set up improves accessibility, removing the time constraints that come with travel.
The key to improving adherence is to schedule your training and develop healthy habits. When training at home, select a time when where disruptions will be at a minimum, or even go as far as to make the gym a disturbance-free zone. Below are some daily habits with can help support your progress.
- Make exercise time a disturbance-free zone.
- Eat 25–30 grams of protein every meal.
- Consume a balanced diet containing protein, complex carbohydrates, and healthy fats.
- Get 7-9 hours of sleep every night.
- Perform active recovery days (massage, stretching, gentle walking)
Long-Term Wellness Goals Beyond Weight Loss
When we workout it can be easy to become outcome-driven and lose focus of our overall health. Sadly, when the results come, it can lead many to unhealthy exercise and nutrition practices such as skipping meals, excessive exercise, and a no days off mentality, which eventually leads to negative health outcomes.
To avoid this we must look beyond the physical side and assess all health aspects, which include:
- Energy levels
- Mood and mental health
- Sleep Quality
- Immune function (how often are you getting sick)
- Interest in training
- Muscle soreness
- Performance
- Stress levels
This can feel like a lot to monitor, however, quick self-check-ins can help you identify poor practices and correct course on healthy habits. Over time, you will understand your body, and be able to adjust with ease, giving you the ability to continually correct your course to long-term health and wellness.
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FAQs
What are the best home workouts for women over 40 to lose weight?
Low-impact HIIT, resistance training, and functional movement routines help burn fat and preserve muscle after 40.
Can I lose weight with just home workouts after menopause?
Yes—with consistency and the right mix of strength, cardio, and recovery, home workouts can be highly effective post-menopause.
How often should women over 40 exercise at home to lose weight?
Aim for 4–6 days a week, mixing strength, walking, and core stability workouts to support metabolism and hormone health.
Do I need equipment for effective weight loss at home?
Not necessarily—bodyweight exercises, resistance bands, and light dumbbells are enough to challenge your muscles and burn calories.
Are home workouts safe for joint pain or low energy?
Absolutely—choose low-impact routines with modifications to protect joints and support energy levels during perimenopause or menopause.
