Tag: Workouts

Price: $14.99 – $8.75
(as of Jan 23,2025 02:41:16 UTC – Details)

ASIN ‏ : ‎ B0BRLVQPYT
Publisher ‏ : ‎ Independently published (January 3, 2023)
Language ‏ : ‎ English
Paperback ‏ : ‎ 78 pages
ISBN-13 ‏ : ‎ 979-8372462236
Item Weight ‏ : ‎ 4 ounces
Dimensions ‏ : ‎ 5.5 x 0.18 x 8.5 inches

Strength Training for Women Over 40: The importance of building and maintaining muscle

As we age, it becomes even more crucial for women over 40 to prioritize strength training in their fitness routine. Not only does strength training help maintain muscle mass and bone density, but it also boosts metabolism, improves balance and coordination, and reduces the risk of injury. In addition, building muscle can help combat age-related muscle loss and keep you looking and feeling strong and confident.

To help you get started on your strength training journey, here are 10 workouts to increase your strength:

1. Squats: Stand with your feet shoulder-width apart, bend your knees and lower your body as if you were sitting back into a chair. Push through your heels to return to standing position.

2. Lunges: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to standing position and repeat on the other leg.

3. Deadlifts: With a barbell or dumbbells in front of you, hinge at the hips and bend your knees to lower the weight towards the floor. Keep your back straight and core engaged as you lift the weight back up.

4. Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body towards the floor, keeping your elbows close to your sides. Push back up to starting position.

5. Pull-ups: Hang from a pull-up bar with your hands shoulder-width apart. Pull your body up towards the bar, engaging your back and arm muscles. Lower back down with control.

6. Planks: Start in a push-up position with your hands directly under your shoulders. Hold your body in a straight line from head to heels, engaging your core muscles.

7. Shoulder presses: Hold dumbbells at shoulder height with your palms facing forward. Press the weights overhead until your arms are fully extended, then lower back down.

8. Bent-over rows: Hold dumbbells with your palms facing towards your body. Hinge at the hips and bend your knees slightly, then row the weights towards your chest, squeezing your shoulder blades together.

9. Russian twists: Sit on the floor with your knees bent and feet off the ground. Hold a weight in front of you and twist your torso from side to side, engaging your obliques.

10. Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

Incorporate these workouts into your strength training routine 2-3 times a week, gradually increasing the weight and intensity as you progress. Remember to listen to your body, focus on proper form, and consult with a fitness professional if you’re unsure about any exercises. With dedication and consistency, you’ll soon be reaping the benefits of a stronger, healthier body.
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