Sun Fitness
The notion of lifting weights and engaging in intensive workouts might evoke feelings of nervousness and as people cross the threshold of 40s, a phase often associated with shifts in metabolism and muscle mass, the prospect of building strength can be accompanied by concerns about injury, effectiveness, and even social perceptions. However, age does not define you and definitely should not answer whether you can do strength training or not. Hence, here are some strength training workouts for women over 40.
Bent Over Rows
- Hold dumbbells in each hand, hinge at your hips, and lean forward slightly.
- Pull the weights towards your hips while squeezing your shoulder blades.
- Lower the weights back down.
Dumbbell Chest Press
- Lie on your back with a dumbbell in each hand.
- Press the weights up while keeping your wrists aligned with your shoulders.
- Lower the weights back down.
Deadlifts
- Hold a barbell or dumbbells in front of your thighs.
- Hinge at your hips, keeping your back straight.
- Lower the weight towards the ground.
- Engage your glutes and hamstrings to return to a standing position.
Glute Bridges
- Lie on your back with your knees bent and feet flat on the ground.
- Lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down.
Tricep dips
- Sit on a bench or chair and place your hands on the edge, fingers facing forward.
- Slide your hips off the bench and bend your elbows to lower your body.
- Push through your palms to return to the starting position.
Weighted squats
While squats seem fairly easy to do, incorporating a dumbbell according to your abilities can help enhance your workout.
- Stand with feet hip-width apart.
- Lower your hips back and down as if sitting in a chair.
- Keep your knees aligned with your toes.
- Push through your heels to return to the starting position.
Step-Ups
- Use a bench or step and step one foot onto it.
- Push through your heel to lift your body onto the step.
- Step back down and alternate legs.
Bent Over Rows
- Hold dumbbells in each hand, hinge at your hips, and lean forward slightly.
- Pull the weights towards your hips while squeezing your shoulder blades.
- Lower the weights back down.
Dumbbell Chest Press
- Lie on your back with a dumbbell in each hand.
- Press the weights up while keeping your wrists aligned with your shoulders.
- Lower the weights back down.
Deadlifts
- Hold a barbell or dumbbells in front of your thighs.
- Hinge at your hips, keeping your back straight.
- Lower the weight towards the ground.
- Engage your glutes and hamstrings to return to a standing position.
Glute Bridges
- Lie on your back with your knees bent and feet flat on the ground.
- Lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down.
Tricep dips
- Sit on a bench or chair and place your hands on the edge, fingers facing forward.
- Slide your hips off the bench and bend your elbows to lower your body.
- Push through your palms to return to the starting position.
Weighted squats
While squats seem fairly easy to do, incorporating a dumbbell according to your abilities can help enhance your workout.
- Stand with feet hip-width apart.
- Lower your hips back and down as if sitting in a chair.
- Keep your knees aligned with your toes.
- Push through your heels to return to the starting position.
Step-Ups
- Use a bench or step and step one foot onto it.
- Push through your heel to lift your body onto the step.
- Step back down and alternate legs.
