Nutrition and Fitness Coach for Women Over 40 | Steph Gaudreau (2024)

FAQs

What strength training is good for women over 40? ›

What Specific Strength Training Exercises Are Recommended for Women Over 40 Who Are Beginners? “We recommend starting with low-impact exercises like squats, lunges, push-ups, and dumbbell rows. It's essential to learn proper form first to avoid injury and gradually increase intensity as strength improves.”

A frequency of 3 to 4 days a week appears to be the sweet spot for optimizing body composition: In the study, women who trained 3 to 4 days a week had an average of 4.3 to 5.8 pounds more fat-free muscle mass and 3.9 to 5.2 percent lower body fat compared to those who did not lift regularly.

As you get older, you should, above all, strive to exercise 150 minutes per week with moderate-to-vigorous intensity aerobic workouts and two sessions of strength training (15-20 minutes per session), which together can boost both longevity and quality of life.

Try brisk walking for 30 minutes a day, 5 days per week. If you have less time but can do more intense exercises, such as jogging or running, the CDC says 75 minutes per week is sufficient. That's only 15 minutes per day! It's important to gauge your intensity if you want to reap the heart-healthy benefits of exercise.

Strength training, also known as resistance training, is the key to a toned body at any age. In terms of muscle toning workouts for females 40 and over, which type you do depends on how new you are to strength training, as well as your own personal preferences.

Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.

Best way to get into shape

After easing into fitness, this is what those over 40 should aspire to do regularly: moderate aerobic activity for 30 minutes daily (100 steps per minute) muscle strengthening with all major muscle groups three days a week. balance exercises two days a week at minimum.

It's efficient and can help you achieve fitness results in shorter sessions. [1] Age is Just a Number: Age is Just a Number: No matter your age, HIIT can be an integral part of your exercise routine, combating age-related changes like reduced metabolism and muscle mass.

To boost heart health, improve lung function, and maintain a healthy weight, one should do cardio 3-5 times a week for 30 minutes. One should also engage in strength training 2-3 times, doing 6-8 sets per muscle group weekly to counter muscle and bone loss and stimulate muscle protein synthesis.

Is weight lifting better than cardio after 40? ›

While cardio is important for overall heart health, lifting weights is the best option for mitigating the middle age weight gain. It's never too late. I hear women say it all the time, feeling as if they are too old to start lifting weights now, but it's actually the exact opposite.

Both the World Health Organization and the Centers for Disease Control and Prevention (CDC) recommend at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise a week for adults up to age 64. (1,2) That works out to about 30 minutes a day, five to seven days a week.

When it comes to cardio that people over 40 can safely work into their workout routine on a daily basis, Sabat says choosing low-impact options is the best way to go. "This could include activities such as walking, jogging, swimming, or biking," she notes.

One noticeable change for women as they age is an increase in body fat. It is common to see a decrease in muscle mass, causing your body to feel less strong than it did in your youth. Women may also develop wrinkles from reduced elasticity and firmness of their skin, or thin and graying hair.

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong.

While cardio is important for overall heart health, lifting weights is the best option for mitigating the middle age weight gain. It's never too late. I hear women say it all the time, feeling as if they are too old to start lifting weights now, but it's actually the exact opposite.

Pedersen says someone in their 40s can still do some kind of strength training up to four or five times a week, but most of those sessions should be “less high intensity and more like an old-school bodybuilder format: lunges, squats, deadlifts, pull-ups.” Using body weight resistance puts less strain on the body while ...

Still, hitting the weights may feel much more intimidating than taking a walk or jog around your neighborhood. While results may not always be fast, creating a solid strength training routine should show you noticeable muscle gains in a few weeks to several months.