A woman’s body goes through many changes when she grows older, and the body you’ve at forty may be drastically different from the one you had at twenty.
Rather than ignore these changes, women over forty can perform certain kinds of fitness routines and exercises strength-training and lifting weights in particular to stay in great shape, maintain bone density, increase muscle mass and reduce the effects of aging.
Strength training for women over forty is very different from the typical workouts most youngsters follow. With age, our bodies are less able to hold up to the rigors of running and jumping, especially on the joints and bones. Boot camps are highly competitive and tend to involve high-impact movements, resulting in sore knees, back pain and other strains.
If you are in relatively good shape with no joint problems, then by all means, go for the hardcore boot camp but if you suffer from bad knees, sore hips or other joint problems, you may want to try more isolated and gentle movements than a boot camp would typically offer.
Top 5 Exercises for Women Over 40
Follow along with these demonstrations at home and get better every day!
1. Stand straight on your feet shoulder-width apart.
2. Squat and place your hands in front by your feet.
3. Jump back until your legs is fully extended and your body are in plank position.
4. Do a push up and jump forward, push through the heels and return to the starting position.
5. Repeat until set are complete.
- Do 3 sets of 10 reps.
- Stand tall on your feet hip width apart and your arms down of your side
- Start to lower your body back as far when you can of pushing your hips back and bending your knees and pushing your body weight into your heels
As you’re lowering into the squat your arms will begin to raise out in front of you as balance
- Keep a neutral spine at all times and never let your knees go over your toes
The lower body should be parallel on the floor and your chest should be lifted at all times not rounded.
- Repeat until set are complete.
- Do 3 sets of 15 reps.
- Get into push up position on the floor.
- Now bend your elbows 90 degrees and rest your weight on your forearms.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
- Do 1 minute.
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