Quick Guide to Effective Workout for Women Over 40

For women in their 40s, the exercise routine they had followed in their 20s and 30s might not be effective. As you approach midlife, your fitness priority should change to maintaining balance, endurance, healthy posture, and bone density. Thus, it would be best if you focused on creating a workout routine ideal for women in or over their 40s.

The best workout for women over 40 doesn’t need to be complicated and challenging. We bring you a list of exercises women over 40 should focus on according to leading personal trainer in Tribeca

• Cardio 

Cardio is an excellent workout for a 40-year-old woman. Some of its notable benefits are

• Stress reduction
• Heart health
• Stamina
• Endurance

While 30 to 60 minutes of the walking session are excellent stress busters, you can’t solely rely on it to maintain the quality of your life.

• Resistance Training

Do you want to experience the happy hormone rush after an intense training session? Pick up some weight and perform resistance training. The regular endorphins release has been shown to keep the depressive thought away. Thirty minutes of resistance training a few days a week can do wonders for your positive attitude.

Resistance training with weights will also boost your metabolism and burn more calories.

• Balance Exercise 

Another best workout for women over 40 is the balance challenge exercise. A single-sided exercise during warm-up will help you to challenge balance and increase blood flow to the muscles and joints, thus, helping you train effectively.

To add a balance challenge to your resistance training workout, incorporate a stability ball. Some of the ideal balance challenges exercises include:

1. Stability ball alternate side chest flies
2. Stability ball pistol rollouts
3. Stability ball walk-out plans
4. Shoulder work performed while being seated on the stability wall
5. Single side deadlift

• Posture Improving Exercise

Two of the best workout for a 40-year-old woman is shoulder stabilizing and core-strengthing. Some core-stabilizing exercises are more beneficial for posture than crunches and situps; including

• Hardstyle planks
• Dead bugs
• Bird-dogs
• Body-glide
• Anti-rotation exercise

Moreover, core-strengthening solid exercise also stabilizes your spine. It further helps to prevent back problems which are often caused due to weakened core.

Exercising in your 40s is not about flaunting 6-pack abs but about maintaining a healthy posture with the added benefits of a leaner appearance. The shoulder stabilizing exercises helps to prevent the shoulder from rounding forward, an issue that eventually creeps up as you age. The aim is to ensure the good functioning of the neuromuscular connection in the postural stabilizing muscle. Keeping the muscle healthy will make your shoulder look more athletic. Some of the key exercises include the use of

• TRX
• Cable machine
• Barbells
• Dumbbells
• Bands

Wrapping Up

The exercises mentioned above will help you maintain your posture, healthy metabolism, balance, and muscle mass, and bone density. They may look overwhelming; however, with an assistance of a personal trainer in Jersey City, you can easily incorporate them into your workout.