It is never too late to build muscle. Building muscle after 40 does not have to be complicated and time consuming. This guide will show you how and answer all the questions you may have and eliminate the most common obstacles. I will share with you my weekly routine and offer resources for you to develop your own strength program.
Is it too late for me to start strength training and build muscle after 40?
Just because you are in your 40s and beyond does not mean that it is too late to get strong and healthy. We tell ourselves a lot of stories in life that are not true …
I am too old to start strength training.
I am too “busy”
I don’t know how to get started
We are starting to realize the importance of building muscle as we age. More and more women, me included, are including a strength training program into their fitness routine. In my twenties and thirties, I thought that the best way to get “fit” was to do a ton of cardio. My goals at that time were to basically look good along with training for long distance runs.
As I have gotten older, my priorities have shifted. Don’t get me wrong, I still want to look good. But my primary goals are to be strong and mobile as I age. I don’t want to be reliant on pills and the help of other people when I am older. Working in the healthcare field for over 20 years has helped me see this first-hand and realize that I do not want to end up in a similar situation.
Benefits of Muscle Building for Women Over 40
I wrote an article about the importance of strength training for women as we age so I will not get into the details. Feel free to read this post for an in depth discussion on the benefits. Strength Training for Women Over 40: The Ultimate Guide.
It has become one of my most popular posts so I thought that sharing my current routine would be helpful and motivate you to get started or change up your current regimen.
I thought it would be helpful to share my current program for several reasons:
- Most of us are confused by all of the information out there which hinders us from getting started.
- I get asked this question often and thought it would be helpful to share this as a quick resource and guide.
- I also wanted to help you realize that a fitness program does not have to be time consuming and complicated.
All you need is 30-60 minutes 2-3 times per week to fit in a strength training program. As you will see below, I also incorporate other things like rucking and yoga. Feel free to add in exercises and activities that you enjoy and that make you feel good. There is no one size fits all fitness plan.
My Muscle Building Routine
Mobility and core workout
I do this workout every morning. If I do nothing else for the rest of the day, I will always do this. It helps to loosen me up and get ready for more intense exercises. It serves many purposes: a warm up, core strengthener and spinal mobility enhancer. This quick workout is a mix of yoga and mobility poses.
Benefits of a Mobility and Core Workout
- Strengthens core and lumbar spine.
- Increases blood flow and loosens muscles in the spine and core.
- Connects the body to the breath.
- Helps with mobility of the thoracic and lumbar spine.
Here is the Workout
Cat/Cow – 5 rounds
Bird dogs 10 reps on each side
Fire hydrants – 10 reps on each side
Down dog position, raise left leg and press left knee to left elbow for 5 reps. Repeat on the right side.
Baby cobras – 10 reps moving with breath (inhale lift and exhale release)
Down dog position, raise left leg and press left knee to left elbow for 5 reps.
Low lunge with a thoracic twist
Repeat on the right side.
Supermans – 5 reps (hold each rep for 5 seconds)
Down dog position, raise left leg and press left knee to left elbow for 5 reps.
Low lunge with a thoracic twist
Repeat on the right side.
Supermans – 5 reps (hold each rep for 5 seconds)
30 minute full body weight routine A
Box Step Ups – 2 sets of 20 reps on each leg 2 minute rest between sets
Assisted pull ups 3 sets of 10 reps 2 minute rest between sets
Goblet Squats with a Kettle Bell 10 3 sets of 10 reps 3 minute rest between sets
Push Ups 3 sets of 10 reps 2 minute rest between sets
Alternating Romanian Deadlifts 3 sets of 10 reps on each leg 3 minute rest between sets
Farmer carries 2 sets of 60 seconds
30 minute full body weight routine B
Box Step Ups – 2 sets of 20 reps on each leg 2 minute rest between sets
Assisted pull ups 3 sets of 10 reps 2 minute rest between sets
1 legged squats 10 3 sets of 10 reps on each leg 3 minute rest between sets
Push Ups 3 sets of 10 reps 2 minute rest between sets
Deadlifts using a Kettlebell 3 sets of 10 reps on each leg 3 minute rest between sets
Suitcase carries 2 sets of 60 seconds on each side resting for 2 minutes between sets
I just alternate between these 2 workouts. For example, I will do workout A on Monday, B on Wednesday, A on Friday and the following week I will start with Workout B. These workout plans are based on doing push, pull, squat and hinge exercises with each workout. This hits all of the big muscle groups and allows for efficiency and ease in the workout regimen.
Importance of resting between sets
Taking breaks between sets allows for your muscles to remove wastes and replenish their energy supplies. This helps to decrease fatigue and risk of injury and results in better strength gains. Too little rest between sets will turn your strength training workout into a cardio session and limit the muscle growth potential.
Other Resources You May Find Helpful
Strength Training for Women Over 40: A How To Guide
Rucking for Women: The Ultimate Guide
If you’re looking for a plan to get started, you can download my FREE 7-day strength training plan for beginners. It contains 3 different strength training workouts that can be done at home or in the gym.
Common Questions About Strength Training
I was not seeing any results when my focus was on running. I also lost my mobility and was constantly hungry from all of the cardio. When I stopped running and started strength training, I felt so much better. I lost about 20# and improved my sleep and mobility.
Stop making excuses and telling yourself stories that are not true. I saw a video on Instagram the other day that showed a 70 year old doing box jumps with six-pack abs. You are never too old. Being too busy is also a weak excuse. If it is important, you will find the time. Do an audit of where you are spending your time. All you need is 30 minutes.
This is a very common concern. There is so much information out there that it can be overwhelming. My advice is to find a good beginner program out there and get started. Don’t focus on what experts are doing because they have years of experience. Find a basic plan and build on it.
Sure, rucking is basically carrying a heavy backpack or weighted vest. I have a detailed blog post that discusses this in depth. Rucking for Women.
They help to warm me up for whatever workout I have planned for the day and I feel really good after I do it. I feel energized and motivated for the day.
I developed my current routine basically by combining exercises that I enjoy and feel benefit me. I have been doing this for many years and these exercises are ones that I both enjoy and give me results. I have never used a personal trainer but have followed programs developed by personal trainers. The following resources have been helpful for me, and I highly recommend them.
www.mindpumpmedia.com
Body By You by Mark Lauren (Book)
Start slow and use one of the resources I have recommended. If you have a chronic medical condition, consult with your healthcare professional before starting. Also, don’t compare yourself to others or try advanced exercises before getting comfortable with the basics.
Mirrors or videoing yourself help so that you can see your form. Start lifting light weights and really focus on technique first. This is where a personal trainer would be helpful at least until you are comfortable with strength training.
Feeling sore the next day, not sleeping well at night, moodiness, unexplained fatigue and lack of motivation are a few examples that I have experienced. Rest days are important and when you are starting out, I would recommend 2-3 strength training sessions per week with 1-2 rest days in between.
Diet is a huge factor in building muscle and strength. About a year ago I really started to focus on my protein intake. I am vegan and sometimes getting adequate protein is an issue. After increasing my protein intake to 100 grams per day I noticed improved strength and muscle mass. I now aim for 30-40 grams of protein at each meal.
I try to keep active during the day and always workout in the morning. The one part of my day that I have control over is the morning. Getting in a workout right away sets a positive vibe for the day and if I get busy or something comes up, my workout does not have to be sacrificed.
Seeing the benefits helps to keep me motivated to continue to show up every day. My husband is also very fit and active which also helps to keep me going on days where I feel like quitting. Also, working in healthcare I saw the impact that poor diet and lack of exercise have on the human body and did not want that for myself. I am very independent, and I do not want to rely on someone to do things for me as I get older.
www.mindpumpmedia.com
Body By You by Mark Lauren
Nutrition and Fitness Coach for Women Over 40 | Steph Gaudreau
I have a Bachelor of Science in Dietetics, master’s degree in clinical nutrition and master’s degree in physician assistant studies. I am a certified Physician Assistant, licensed in the state of Wisconsin and am a 200-hour Certified Yoga Teacher.
I hope that you have found this blog post helpful. Leave me a comment below if you have any questions or if there are any other topics you would like me to cover in future blog posts. Have a great week!
