Weightlifting at any age is a great way for getting in shape, and for women over 40, it can be one of the most beneficial activities you can do.
By the time we reach 40, we slowly begin to lose muscle mass. Our body’s ability to absorb the nutrients it needs to survive becomes diminished. As a result, we begin to gain weight and lose strength in the process. In order to counteract this aging process, it’s important to begin lifting weights. Not only does lifting weights help you to build muscles, but it is a great way to improve your overall well-being.
And no, you won’t have to lift heavy weights or spend hours on end in the gym. Instead, we’re talking about using lighter weights, that can add to any exercise, and improve your overall strength training. But, to get the best benefits, here is a guide that will walk you through everything you need to know.
Why Weightlifting Is Amazing for Women Over 40 Let’s face it, aging comes with many challenges. But, weightlifting is like a secret weapon. As we get older our bodies naturally lose muscle mass on a regular basis. We will also begin to lose bone density which increases the risk of fractures. Ultimately, this process can lead to weakness, poor posture, and even injuries. Strength training is the key to reversing these effects.
Here’s why weightlifting is a must:
Bone Health
The physical act of weightlifting will help to stimulate bone growth. This will also help to reduce the risk of osteoporosis.
Boosts Metabolism
As we lift weights, we build leaner muscles, which are capable of burning far more calories and fat. As a result, weightlifting can also help you to maintain a healthy weight.
Improves Mental Well-Being
Lifting weights will also help to improve your mental health , by reducing stress and anxiety. When you begin to lift weights, your body will release endorphins, which are the hormones that make you feel better.
Enhances Everyday Strength
And last, but certainly not least, is the ability to enhance your everyday strength . The simple act of lifting weights can make it easier to carry groceries, climb stairs, and do just about anything you need to do in and around the house.
The Step-by-Step Guide to Weightlifting Step 1: Setting Goals and Expectations It’s important to remember to define your goals before you ever pick up a weight. Step back and ask yourself what you want to achieve.
Realistic Goals for Beginners Make sure that you are setting realistic goals such as those that will focus on building strength, improving posture, or boosting energy.
Building Strength
To build strength, simply start with light weights, then gradually increase the weights as you feel stronger. It may be tempting to pick up the heaviest way that you can curl, but this can the two injuries. Instead, you want the way that you can lift roughly 10 times before your muscle starts getting fatigued.
Improving Posture
Weightlifting can also improve your posture. It does this by correcting muscle imbalances that cause slouching. You would be amazed at how often people go to the gym for the very first time and realize that their right arm can lift far more weight than their left arm. Over time, you can build up the strength so that both sides of the body are perfectly balanced, which will help improve your overall posture.
Boosting Energy
Then there are the energy-boosting benefits. Believe it or not, regular strength training can actually leave you feeling more energized throughout the day. This will happen overnight, but through consistency, you will begin to notice dramatic changes in your daily energy levels.
Step 2: Understanding Basic Weightlifting Principles There are certain undeniable weightlifting principles that are the key to success. So, let’s take a closer look.
Reps, Sets, and Progressive Overload When you start looking up weight training exercises, you will hear a lot about reps, sets, and progressive overload. Here’s a little bit more information about these terms.
Reps
Reps is short of four repetitions. It is the number of times that you do a single move. If you are watching a YouTube video that tells you to do 10 reps, it means to repeat that particular movement 10 times.
Sets
A set is a group of reps. When watching YouTube videos, you will also hear them mention that you should do three sets of 10. This means that you should repeat the particular movement 10 times, take a breather, then repeat these 10 movements again, for a total of three times.
Progressive Overload
Then there is the term progressive overload. This simply means to gradually increase the weight or resistance over time in order to keep challenging your muscles. You can’t simply keep lifting the same weight as your muscle bass increases. Instead, after you lift weights, rest for a day or two, and lift again, you will notice that the weights seem lighter. As your muscle mass increases, you will be able to lift more and more weight.
Rest and Recovery Remember, when you are lifting weights, you’re actually tearing down the muscles. In order to grow your muscles, you have to allow them a day or two to rest. Never skip a recovery day . In fact, a beginner should do no more than three sessions per week with a rest day in between each one.
Step 3: Essential Equipment for Beginners No, there is no need for any fancy gym equipment in order to get started. Instead, many of the best exercises require little to no equipment at all.
Beginner-Friendly Tools Let’s take a closer look at some beginner-friendly tools that you can find for affordable prices.
Dumbbells
Dumbbells are the most common form of weight in any home gym. You can buy these individually, but you will usually see them sold in paired sets. This way you can start light, and work your way up as you go. You may even be able to find dumbbell sets at your local thrift store, to save you more money.
Resistance Bands
Don’t want to deal with dumbbells? Then try some resistance bands. These are a budget-friendly option that is great for targeting smaller muscle groups in the body. You can buy these at your local sporting goods store, or online through many different platforms.
Kettlebells
Then there are the kettlebells. These are a lot different than dumbbells, and you may or may not need to purchase them. Nevertheless, they are perfect for full-body movements like deadlifts and swings. You can even make your own kettlebells with a plastic paint bucket and some stones from the yard.
Starting Simple Always remember to*. If you don’t have the equipment you need yet, no problem. You can still do bodyweight exercises like push-ups, squats, and planks. All three of these are incredibly effective for strength building.
Step 4: Beginner-Friendly Exercises Now it’s time for the fund to begin. Here are some excellent beginner-friendly exercises that target all of the major muscle groups.
Lower Body: Squats and Lunges For the lower body, why not give squats and lunges a try?
Squats
Squats are a great way to strengthen your legs and glutes. In order to do a squat, stand with your feet at shoulder-width apart, then slowly lower your hips as if you’re sitting down in a chair. Go down as far as you safely can, then stand back up just as slowly.
Lunges
Lunges are perfect to build up your balance and stability while toning your thighs. In order to do a lunch, you simply step forward with 1 foot, lower your back knee toward the floor, and push back up to a standing position. You want your need to almost touch the floor, if possible. Then switch from side to side as you go. Just like with squats, do this slowly up and down to improve the results.
Upper Body: Push-ups, Dumbbell Rows, and Shoulder Presses Next, we have our upper body exercises like dumbbell rows, shoulder presses, and push-ups.
Push-Ups
Push-ups are one of the best bodyweight exercises imaginable. The military has been using them for more than a century. Don’t worry if you need to modify your push-ups by doing them off your knees. Push-ups are great for your arms and your chest.
Dumbbell Rows
If you’re looking to strengthen up your back muscles, try pulling a dumbbell toward your while you are bending over. Simply stand with your legs shoulder width apart, bend over, and pull the weight up until your elbow is at a 90° angle.
Shoulder Presses
Shoulder presses will help to build up your shoulder strength. You will need some dumbbells for this, as you will lift them slowly and steadily overhead. Start with the dumbbells resting on your shoulders, then slowly lift them up over your head until the dumbbells touch directly above your head. Then, slowly let them back down again. Be careful with this exercise because it is possible to hit your head with the weights.
Core Strength: Planks and Russian Twists Next on our list are core strengthening exercises like Russian twists and planks.
Planks
When we think of planking, we just need to imagine ourselves as a stiff board. Start by laying flat on the ground on your stomach. Then, lift yourself up on your elbows and strengthen your back. Keep your back as straight as possible so that there is a straight line from your head all the way down to your heels. Hold this for about 10 to 15 seconds at a time, when you’re first starting off.
Russian Twists
Next we have Russian twists. To do this exercise, you want to sit on the floor and lean back slightly. Then, simply twist from side to side either with or without weights. This will force your stomach muscles and back muscles to support your weight as you twist.
Full-Body Movements: Deadlifts and Step-Ups Of course, we can’t forget full-body movements like step-ups and deadlifts.
Deadlifts
Deadlifts are perfect for targeting your hamstrings, glutes, and back. To perform a deadlift, you want to keep your back as straight as possible as you lift the weights off the ground. Keeping your arms straight, lift the weights up until you’re standing straight up, then slowly return the weights to the ground. Kettlebells are perfect for deadlifts.
Step-Ups
Step-ups will require a sturdy badge or step in order to work. Regular step-up exercises will help to improve the muscle mass in your legs, as well as your overall ability to balance.
Step 5: Structuring Your First Workout Plan Now it’s time to start putting everything together in a simple routine that is perfect for a beginner over 40.
Frequency Remember, you want to limit yourself to 2 to 3 sessions per week. Each session should last about 20 to 30 minutes. And, you should allow a full day to rest in between the sessions.
Sample 20-Minute Full-Body Routine Warm-up: 5 minutes of light cardioSquats : 3 sets of 10 repsPush-Ups : 3 sets of 8-10 repsPlank : Hold for 15-20 seconds, 3 timesDumbbell Rows : 3 sets of 10 reps per armCool-down: Stretch for 5 minutes, focusing on the muscles you workedAs time goes on, you will begin to build up your strength. And, as you get stronger you can begin to increase the wraps, sets, or weight.
Step 6: Safety Tips and Common Mistakes Stop! Before you begin weightlifting, always remember safety first. And, while weightlifting is safe when done correctly, it is very easy to make a mistake as a beginner.
Warm-Ups and Cool-Downs Never start weightlifting without a warm-up in order to get your blood flowing. And, each session needs to end with a stretch to prevent soreness.
Proper Form Matters When it comes to weightlifting, proper form matters. Always remember to take the time to learn the correct techniques, even if that means lifting lighter weights. There’s a reason why mirrors are all over the place in Jim’s. They are there so that you can watch yourself and record your movements to check your form.
Don’t Lift Too Heavy Too Soon Although it’s tempting to push yourself, remember to start off lighter. All too often, people think they can simply pick up the heaviest way they can lift, and push themself for faster results. This is not how the body works. Strength takes time to build, so it’s better to start with lighter weights in order to reduce the risk of injury.
Embrace the Journey Starting weightlifting after 40 is one of the best decisions that you can make for your health and well-being. It’s not about lifting the heaviest weights, or comparing yourself to female bodybuilders like you see online. Rather, it’s about building strength, improving confidence, and creating a body that supports your particular lifestyle for the years to come. Don’t forget to track your progress, celebrate every milestone along the way, and of course, enjoy the journey.
