First of all, I have to say a big sorry, that I haven’t brought up this topic sooner.
I had many of you contacting me to see if I could do that, and I finally did it.
Now, some of you are actually thinking that they are to late to go for it, so I’m doing it to give you a little bit of motivation.
You’re not late, and you can do it too!!!
But what is the best workout for people over 40?!
What about weight lifting over 40?
We’re about to find out, so stay with me.
Let’s get started!
Determine Your Goals
As any other activity, you have to determine why are you doing this and what’s your goal.
If your goal is just to stay healthy and lose a few pounds, you can do fast walking, exercising on the elliptical trainer, swimming, running and any other cardiovascular activity that makes you sweat.
But, we’re talking about getting fit for life here, and if you want to get fit and sexy, then you’re gonna need more than a simple cardio activity.
And believe me, you want to transform your body and get fit.
The feeling is irreplaceable, so just try it for a few months and you’ll see the results for yourself.
I don’t have to start with the reasons why you should start lifting, because you already know!
And yes, especially when you’re a woman.
Lifting Up
Can I lift if I’m over 40?
Of course you can!
You 100% should!
I bet that many of you fear that they are too old to do strength training, but believe me you should do it!
And you shouldn’t do it lite, do it giving your 100%.
Lift heavier weights, that are heavy enough to challenge your muscles.
Your last few reps should be really challenging so that you couldn’t do one more rep beyond that point.
Here’re some tips if you’re over 40 and a beginner into lifting:
- Start slow – it’s really important to start slow as a beginner, especially when you are older; you can injure yourself or burn out pretty easy, so be careful and don’t throw yourself into it.
- 4 times a week – the total number of days you’re training shouldn’t be more than 4, but not less too;
This is because your recovery process happens slower as you’re getting older. - Stretch a lot – you shouldn’t even think about skipping the stretch; You should do it at the end of every weight training;
You should stretch a lot, because you could really use flexibility in your training. - Take vitamins and minerals – magnesium and calcium should be on your everyday menu; they prevent muscle twitching and they help your bones and muscles get stronger.
- Use workout bands for prevention – knee bands, ankle bands, weight lifting belt; these things should definitely be a part of your workout equipment.
They prevent injuries.
Workout Program
You need a workout plan for sure.
Don’t even think about going blind, without exercising program.
And you don’t need a personal trainer, because as your online personal trainer, and I’m gonna give you free workout programs.
I’ve made a workout program for you, so here it is:
- Day 1: Chest (3 exercises) + Biceps (2 exercises)
- Day 2: Back (3 exercises) +Triceps (2 exercises)
- Day 3: Cardio (40 minutes – your choice)
- Day 4: Legs (5 exercises) + Butt
- Day 5: Shoulders (5 exercises)
- Day 6: Yoga (you can look for a video on YouTube)
- Day 7: Rest
Important Notes:
As you get into working out, you can add cardio workouts at the end of every day, but they shouldn’t last more than 30 minutes.
Cardio workouts are important!
They go right after the strength training – never before it, and they’ll help you maximize the fat burn and get better results!
Also, you can add abs by your choice.
Stretch at the end of every single training!
One exercise should contain 3-4 sets with about 8-13 reps.
Start slow, and lite in the first month, but as time goes by don’t forget to put on some weights and make it really challenging!
The exercises for elderly woman, or as I like to say the exercises for seniors should not be different.
Diet Plan
Don’t think that your work is done after you leave the gym.
YOU ARE WHAT YOU EAT!
You don’t have to be on a diet, just try to keep it healthy.
The nutritional program for over 40, shouldn’t be much different from everyone else’s workout.
Although, there are some tips and changes you have to be aware of.
As we all get older, we tend to lose weight harder, and gain it pretty faster.
Here’s how your menu should look like:
- Breakfast – oatmeal, fruits, cereal (whole wheat), white omelette…
- Lunch – proteins (meat, fish, mushrooms), veggies, beans, and carbs (brown rice, whole wheat pasta, quinoa)
- Dinner – proteins + salads
You should know that the carbs will give you energy for the workout, but don’t go way to much with consuming them.
Just try to keep it healthy, use healthy oils when cooking, and use healthier ways of cooking your meals (bake or roast instead of fry).
You can have snacks, just keep them as healthy as possible.
You can add some supplements, such as whey protein.
So, don’t think that if you’re over 40 you cannot lift weights and get fit.
You can and you should, the only question is will you?! :)
Thank you so much for this post! I turned 49 this year and my doctor told me I need to cut back a little on the cardio and do weight bearing exercises. I was very hesitant about this until I read your article. I’m so excited about the direction you’ve given us because it’s not just about improving my health but setting a great example for both of my daughters. I’m looking forward to more of these articles (geared for women in my age group) on your blog. Thank your again!
I’m so glad that you like this post, and find it inspiring.
It’s my pleasure!
All the best!
Thank you so much for this post! I turned 49 this year and my doctor told me I need to cut back a little on the cardio and do weight bearing exercises. I was very hesitant about this until I read your article. I’m so excited about the direction you’ve given us because it’s not just about improving my health but setting a great example for both of my daughters. I’m looking forward to more of these articles (geared for women in my age group) on your blog. Thank your again!
You look amazing! I tend to injure my knees when doing squats and lunges and I. Know I’m doing them correctly. So for my lower body, I’m doing side leg lifts and hamstring curls which I feel aren’t as effective. Anyway thanks for your post, it’s very inspiring!
Try using an exercise ball. Place ball on the wall, back straight up against the ball. Legs slightly out in front shoulder width apart then then go down as to sit. If it bother your knee’s try going only half way down.
Your Body tone is Amazing for the over 40.
I am 52 years old, and disgusted with how my body looks. I have exesized most of my life, but never with weights, so now my skin just hangs eveywhere, and I look like a potato. Large around my belly and upper body, my legs are a skinny fat look and I have the flatest butt. It’s awful…Please help. I am willing to do anything…Thank you!
Hi,
Please try my workout programs.
I promise you they’ll help you.
Here they are:
https://fitgirlsdiary.com/category/workout-program/
Every Men and Women over 40 should engage in fitness program. http://dc704jlg3v3w0y1q36gk6-6302.hop.clickbank.net/
Love the info you have provided on this site. I’ve always dealt with being over weight gonna try the weight lifting and your food suggestions. I have injuries to my back and knee so I have to be selective on what I can do. Love running and swats but can no longer for those. Oh my age is 54 so wish me luck.
Dear Betty,
I’m so glad you like my site and find it inspiring – it means a lot to me!
I promise you great results, just remember to keep it up!
Love,
Monica
I have to disagree on the training four times a week point. I’m over 40, and find 2-3 times a week more than sufficient to strength train. It takes longer for your body to recover when you are older so four times a week might be a bit too much.
Yep, that makes a lot of sense.
Maybe a one day workout one day rest will set it up :)
Hi Moni,
I love your article and your body looks great. I am 42 and has always been athletic but I wanna tone my body especially, my abs!
I like to ask you – apart from diet and workout, do you take any form supplements to aid with your workout? I am confused with all these supplements but your advice would be appreciated!
Earnie,
I’m so glad you like my blog and find it inspiring, it means a lot to me!
About the supplements, I sometimes use protein whey, but that’s only occasionally, not on daily basis.
I believe that whey will help you achieve even better results, just make sure to use 100% clean protein, because many producers add sugar in it so that it tastes better.
Also, have you checked my Diamond Abs Workout Program?
If not make sure to check it out – it’s one great program to tone your abs :)
And please feel free to contact me whenever you feel like you need some advice – I’ll be happy to help.
This article couldn’t have come at a better time! I’ve been wanting to get really for, and worried that I may be too old to achieve the body I want ( I’m 46 ). After reading this, I think I have the courage! And, now I know it’s possible! Yay!!!! Thank you, you beautiful Godsend!
Jody,
I’m so happy you like my fitness over 40 article!
Glad I could help :)
All the best to you!
Hello. I am 44 and I am quite fit and have always regularly worked out. For the past year or so I have rapidly put on weight and no matter how much cardio/weights I do I just seem to get bigger. I know the scales are not a true picture by I am going up dress sizes too. What would you recommend doing as cardio. It seems the more cardio I do It doesn’t seem to make any diffrence. I currently do about 30 mins intense cardio about 4/5 times a week. On top of this I alternate legs/arms weights each day. I just don’t seem to see any difference
Thanks
Hi Ruth,
Sometimes it takes more than doing cardio.
First of all, you have to clean up your diet – quit sugars and bad carbs, and you’ll see the difference in less than a month (Here’s something that might help: https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/)
The next step is finding the right activity for you.
Cardio is good, but you should do it in a combination with strength training.
So 40-50 minutes strength training, followed by 30 minutes pure cardio (elliptical, running, cycling), 5 times a week, will set you up.
You don’t have to go to the gym if you don’t want to, just invest in a set of resistance bands and you’re all set :)
Here’s a workout program for you: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Hope I helped :)
It’s never to late to get fit. As a Personal Trainer, I train plenty of clients in their 40s and 50s, wanting to become fitter, stronger and more empowered.
This week I celebrated my 45th birthday, and I’m now in the best shape of my entire life — so I thought I’d dust off my old photo albums, and take a look through the ups and downs of my fitness journey over the years.
It’s here if anyone would like to take a peek. Some of it is not very flattering for me: http://busyparentfitness.com/fit-at-45
Thanks, George
I enjoyed this article. I have a very slight upper body and would like to build a bigger chest,arms,shoulders etc. don’t know how to start. Any suggestions? Thanks
Lisa,
So glad you like my article :)
Yes, I have a workout program you can check out for some guidelines, here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
I still believe working out with heavy weights is the best way to achieve your full body potential and build lean muscle mass.
However, I’m working on my personal diet program in a form of e-book and as soon as that’s out I’ll start working on my new workout program for building muscles and getting fit.
You’re going to love it, so make sure to subscribe and get it in your inbox as fast as it’s done :)
Love,
Monica
Love this practical advice!
I am 57 and started working out about 7 years ago after discovering I had the beginning of osteoporosis (Drs. orders).
Initially it was a struggle, but soon I felt stronger and was sleeping better.
Was always thin with narrow shoulders. I’ve gained weight (now am 145). Working out 3-4 times a week has given me strength and definition in my shoulders and arms, hips and legs. Most importantly, I’m off cholesterol meds and sleep medication. Bra straps no longer slide off and clothes look and feel better on me.
Your advice is similar to how I have patterned my personal plan…ractical and simple. More real food, less processed.
Thank you for affirmation and good advice.
Lisa,
I’m SO happy to hear you find my advice helpful! I have to say, while reading your comment I was thinking about my mom all the time – she got diagnosed with osteoporosis just few months ago (she’s 51).
She started working out too and she’s feeling a lot better and stronger now. It was a real struggle convincing her to start working out in the first place, since osteoporosis sounds scary enough so she was a bit frightened about doing more harm than good “What if I break my leg again? Shouldn’t I be resting rather than putting myself to a risk of getting hurt?”.
But fortunately, she finally to overcame her fear, so she started working out. Pared with the right diet, her muscles got much stronger, helping her increase the support overall.
She feels much better now, and looks better too :)
So, keep it up Lisa and if you have any questions or concerns about anything at all, please feel free to contact me at any time – I’m more than happy to help!
Love, Monica
For all you ladies out there, I turned 60 this year and started a strength training program 18 months ago with compound exercises and progressively heavier weights 3 to four times a week. I really never exercised prior to this. Let me tell you my body has transformed dramatically, even without much cardio. I do try to eat healthy as well. I couldn’t be more pleased and am now a total believer weight training is the best way to get the body you desire and get healthier.
Shellie,
I’m so glad to hear you are working out and feel amazing – keep it up!!!
Super proud of your story!
Hugs,
Monica
I am 50+ years old and for YEARS I have asked people. People at my gym, health care professionals and my health obsessed friends. Not ONE of them could tell me how or even where to start with a workout program to get me moving in the direction of my goal which is to be an older competitive body builder. You nailed it! It has never been as clear to me as you made it for me! Thank you so much! You have answered a multitude of questions that I’ve been carrying around for years! Now I can get started! Wish me luck!
I am so happy I could help out!
Sending love <3
Great post! Keep up the amazing work