I cringe to say this, but I used to think that lifting weights was a waste of time. Like many of you, I was taught that cardio was the way to go when it came to “burning fat”. About 10 years ago I was in my mid-thirties and running marathons and ultramarathons. I thought that I was the pillar of health until I got on the scale for a weigh-in for my health insurance. I was shocked to see the scale 15 pounds heavier than my usual weight.
That was the catalyst for me to stop and reflect on my health. Don’t get me wrong, I realize that the number on the scale is not the best reflection of health. After taking inventory, I started to notice other symptoms… bloating, constipation, rosacea, and insomnia to name a few.
So what did I do? I stopped running cold turkey. This was really hard to do as I was already signed up for a 100-mile race with my husband. Instead of running, I started walking each morning with my dogs and doing a 30–60-minute strength training program 3-4 times a week.
I didn’t really change my diet other than cutting out snacks between meals and lost 20# in about 6 months. Hardly any cardio. Crazy, I know.
Fast forward to today, I strength train 3 days per week for 60 minutes, walk daily, ruck and do yoga a few times a week. I feel so much better, and all of the above symptoms went away. That is why I am so passionate about strength training. Not only does it help you to build muscle, but it also helps preserve bone density, improves your metabolism and supports hormone balance.
Over the years I have tried many different strength training programs.
Home and gym
With weights and bodyweight only
Barbells and dumbbells
Not one is better than the other and I incorporate all different kinds of strength exercises in my programming to keep things fun and to keep my body from plateauing. That being said, there are some must do exercises that I include into each program. Here are my top 6. They give you the most bang for your buck and improve your functional day-to-day activities.
1. Deadlifts
Muscles Strengthened: Hamstrings, glutes, lower back, core, traps, and forearms.
Benefits: Deadlifts are a full-body powerhouse exercise. They improve posture, enhance grip strength, and build functional strength that carries over to daily activities like lifting heavy objects or bending down.
Form:
- Stand with feet hip-width apart, with the barbell or weights in front of you.
- Hinge at the hips, keeping your back flat, and grasp the bar with both hands.
- Engage your core, drive through your heels, and lift the bar while keeping it close to your body.
- Stand tall at the top, squeezing your glutes, and then lower the weight with control.
Alternatives: Dumbbell deadlifts, kettlebell deadlifts, or Romanian deadlifts (focuses on hamstrings).
Safety Tips:
- Start with lighter weights to perfect your form.
- Avoid rounding your back to prevent injury.
- Engage your core throughout the movement.
2. Squats
Muscles Strengthened: Quads, hamstrings, glutes, core, and calves.
Benefits: Squats are essential for building lower-body strength and improving mobility. They support joint health and enhance functional movements like sitting and standing.
Form:
- Stand with feet shoulder-width apart, toes slightly turned out.
- Lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
- Keep your chest up and your weight in your heels.
- Return to standing by driving through your heels and squeezing your glutes.
Alternatives: Goblet squats, split squats, or bodyweight squats.
Safety Tips:
- Keep your knees tracking over your toes.
- Avoid letting your knees collapse inward.
- Maintain a neutral spine throughout the movement.
3. Bench Press
Muscles Strengthened: Chest, shoulders, triceps, and core.
Benefits: The bench press is the ultimate upper-body strength builder. It enhances pushing strength, improves posture, and helps maintain upper-body bone density.
Form:
- Lie flat on a bench with feet firmly on the ground.
- Grip the barbell slightly wider than shoulder-width.
- Lower the barbell to your chest with control, keeping your elbows at a 45-degree angle.
- Press the barbell back up to the starting position.
Alternatives: Dumbbell bench press, incline bench press, or push-ups.
Safety Tips:
- Use a spotter or safety pins when lifting heavier weights.
- Keep your wrists straight and avoid flaring your elbows excessively.
- Engage your core to prevent arching your lower back.
4. Rows
Muscles Strengthened: Upper back, lats, traps, rhomboids, biceps, and core.
Benefits: Rows improve posture by strengthening the muscles that counteract forward-slouching shoulders. They also enhance pulling strength, crucial for activities like opening doors or carrying bags.
Form:
- Hold a barbell or dumbbells with a neutral or overhand grip.
- Hinge at the hips, keeping your back flat, and let the weights hang in front of you.
- Pull the weights toward your torso, squeezing your shoulder blades together.
- Lower the weights back to the starting position with control.
Alternatives: Dumbbell rows, seated cable rows, or TRX rows.
Safety Tips:
- Avoid rounding your back.
- Use lighter weights to maintain control and avoid jerking motions.
- Keep your core engaged throughout the movement.
5. Shoulder Presses
Muscles Strengthened: Shoulders, triceps, and upper traps.
Benefits: Shoulder presses enhance shoulder strength and stability, which is essential for activities like lifting objects overhead. They also improve upper-body aesthetics and posture.
Form:
- Hold dumbbells or a barbell at shoulder height, with palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower the weights back to shoulder height with control.
Alternatives: Seated dumbbell press, Arnold press, or lateral raises (for isolation).
Safety Tips:
- Avoid locking your elbows at the top of the movement.
- Keep your core engaged to prevent arching your lower back.
- Use a seated position if you have lower back issues.
6. Farmer Carry
Muscles Strengthened: Shoulders, triceps, and upper traps.
Benefits: The Farmer Carry (or Farmer’s Walk) is a functional, full-body strength exercise that involves holding a weight in each hand and walking a certain distance. This simple yet effective movement mimics everyday activities, like carrying groceries or heavy bags, making it highly practical for daily life.
- Core Strength: Engages the core muscles to stabilize the body during movement.
- Grip Strength: Improves grip, which tends to weaken with age.
- Posture and Stability: Encourages an upright posture and strengthens stabilizing muscles.
- Bone Health: The load-bearing nature of this exercise helps improve bone density, reducing the risk of osteoporosis.
- Versatility: Minimal equipment is needed, and it can be performed anywhere.
Form:
- Starting Position: Stand tall with feet shoulder-width apart and a dumbbell, kettlebell, or other weight in each hand. Keep your arms straight at your sides.
- Posture: Maintain a neutral spine, engage your core, and keep your shoulders back and down.
- Grip: Hold the weights firmly, but don’t over-tighten your grip.
- Walking: Walk forward slowly and with control, taking small, steady steps. Avoid leaning to one side or letting the weights pull your shoulders down.
- Distance or Time: Aim for a set distance (e.g., 20-30 meters) or a specific time (e.g., 20-30 seconds per round).
Alternatives:
- Suitcase Carry: Carry a weight in one hand only, forcing your core to work harder to prevent lateral tilting.
- Goblet Carry: Hold a weight at chest height (e.g., a kettlebell or dumbbell) to challenge your core and upper body.
- Overhead Carry: Hold weights overhead to engage your shoulders and upper back more intensely.
- Dead Hang: Simply hang from a pull-up bar to improve grip and shoulder stability.
Safety Tips:
- Choose Appropriate Weights: Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain Posture: Avoid slouching or arching your back.
- Clear Path: Ensure your walking area is free of obstacles to prevent tripping or falling.
- Grip Care: If grip becomes fatigued, set the weights down safely and rest.
- Listen to Your Body: If you feel pain in your lower back or joints, reduce the weight or stop.
Conclusion
These six exercises form the cornerstone of any effective strength training program for women over 40. I would recommend doing these exercises 1-2 times per week, starting with lighter weights and gradually increasing as you gain strength. Allow for rest days between strength training sessions. Remember to prioritize proper form, warm up before lifting, and give your body time to rest and recover. If you’re new to strength training, consider working with a qualified trainer to ensure you’re performing these moves safely and effectively.
If you are ready to get started, I have a free weekly beginners strength training guide that you can download help you to get started. Leave me a message in the comments below if you have any questions. Feel free to let me know what your favorite strength training exercises are. Have a great week!
