A woman’s body undergoes many changes as she ages, and the body you have in your 40s can be drastically different from the body you had in your 20s. Here are 5 exercises that, if you’re part of the older generation of women, 40 , it is recommended that you routinely start doing them every week to stay young, flexible and healthy for longer.
These changes in women at this age are very noticeable as the metabolism slows down, the hormones begin to fluctuate more. Instead of ignoring these changes, women over 40 can engage in certain types of fitness routines and strength-training exercises — and weightlifting, in particular — to stay in shape, maintain bone density, increase muscle mass and reduce the effects of aging.
In fact, the days of aerobics, 80’s and 90’s sweat and leotard fashion are over with more older women embracing strength training as their means of keeping fit. That said, most women still don’t strength train properly, especially as they age.
Choose shape over speed
It’s important for women over 40 to focus more on form than speed when strength training, as they benefit from burning fat slowly. They are also much less likely to be injured by slow, deliberate movements. The body heals more slowly after 40 and ligaments are more delicate, so take your time and focus on proper range of motion above all else. Slow and steady wins the race when it comes to strength training.
Be careful with high impact programs
Strength training for women over 40 is very different from the typical workouts most young people follow. With age, our bodies are less able to withstand the rigors of running and jumping, especially in the joints and bones. Training programs are highly competitive and tend to involve high-impact movements, resulting in sore knees, back pain, and other strains.
If you are in relatively good shape with no joint problems, then by all means go for a hard training program – but if you suffer from knee problems, hip pain or other joint problems, you may want to try the gentler, isolated movements that a bootcamp would typically offer.
Benefits of strength training in women over 40
Physiologically, the benefits of constant strength training include increased muscle size and tone, improved muscle strength, and improvements in bone density. This is particularly important for older women, who are at higher risk of osteoporosis and brittle bones.
After menopause, women’s levels of estrogen decrease, which is the hormone that protects your bones. Strength training exercises are one of the few ways women can make their bones denser.
Adding muscle can also give your metabolism a much-needed boost during the years when it tends to naturally slow down. In addition, lifting weights has also been shown to improve psychological health, by increasing self-esteem, confidence, and strength.
In addition to increasing your endurance, power, and strength, some studies suggest that strength training can also improve brainpower and productivity. Physical exercise gets blood flowing to your brain, which helps keep your mind alert.
Type 2 diabetes and cardiovascular disease at bay with resistance exercise after 40
Other benefits of including strength training in your exercise plan are a lower risk of type 2 diabetes and cardiovascular disease. In a study of 36,000 women ages 47 to 98, women who participated in strength training were found to have a 30% lower risk of type 2 diabetes and a 17% lower risk of cardiovascular disease than those who did not. they made.
Finally, many older adults find that they sleep less and are more tired than their younger counterparts. Strength training has been linked to better sleep and more restful nights, which we all know is great for looking and feeling young.
Don’t let age stop you from pursuing your fitness goals , whatever they may be. If you’re a woman over 40 looking for a workout routine, there’s no better way to reverse the aging process than with strength training . Go get some weights and get to work!
5 Exercises Women Over 40 Should Do Every Week
The following are tips for conducting resistance training at home for beginners and experts alike. These exercises are beneficial, so without further ado, here are some basic guidelines for women over 40 trying to stay fit and young with strength training.
The burpee is a true total body workout, working most major muscle groups while improving your cardiovascular fitness and testing your balance and coordination. If you could only do one exercise for the rest of your life, the burpee would be a smart choice to keep you in the best shape possible.
Burpees are a full-body workout that targets a variety of muscles, and they’re pretty simple to do. The standard burpee goes something like this:
- Crouch down and place your hands on the floor in front of you, slightly further than your feet.
- Jump on both feet and get into a plank position.
- Lower yourself down into pushup position, with your chest touching the ground.
- Push back again to plank position.
- bring your feet back towards your hands.
- Jump into the air, arms extended straight up.
2. Leg raises
Leg raises are a great exercise used to build core strength and all you need to do them is a yoga mat. To do proper leg raises:
- Lie on your back, with your legs together and straight.
- Raise your legs straight up to the ceiling until your butt lifts slightly off the floor.
- Slowly begin to lower your legs to the floor until they are just above them, hold this position.
- Raise your legs to the ceiling and repeat.
3. Squats for mature women of 40
For women over 40, squats are a very effective exercise that works the glutes, quads, hips, hamstrings, and core. To perform this strengthening exercise:
- Stand with your feet slightly wider than shoulder-width apart, your hips should be in line with your knees, and your knees should be in line with your ankles.
- Keep your shoulders back.
- Extend your arms straight out and cross them at a 90° angle.
- Drive your hips back and begin to bend your knees.
- Keep your shoulders and chest up and your back straight as you begin to bend.
- Squat down until your hips are below your knees.
- Get up again, and repeat.
Lunges are a good exercise for toning your lower back and legs. They are easy to do but maintaining proper form is important:
- Keep your upper body straight, with your shoulders back and relaxed. Your chin should be pointed up and your core should be engaged.
- Step forward with one of your legs, then lower your hips until your knees are bent at a 90-degree angle. Your front knee should be directly over your ankle and your other knee should not be touching the ground.
- Keep your weight in your heels, push back up and start again.
The plank is a static strength training exercise that helps strengthen your core muscles. The standard plank looks something like this:
- Place your hands on the floor, directly below your shoulders and slightly wider than shoulder-width apart. It should look like you’re about to do a pushup.
- Keep your fingers on the ground and squeeze your glutes. Don’t hyperextend or lock your knees.
- Stare at a point on the floor to keep your neck and spine neutral.
- Hold this position for 20 seconds.
If you’re a woman over 40 , adding strength training to your exercise routine doesn’t have to be difficult, and the fact that you can do several of these exercises from the comfort of your own home makes it that much easier. The benefits of denser bones, stronger muscles, and a lower risk of cardiovascular disease and type 2 diabetes are all the more reason to start strength training today.