Uploaded March 2026 | Updated September 2026, 3 weeks ago
This is the ultimate strength workout designed specifically for women over 40! If you're ready to build lean muscle, increase your energy, and feel strong and confident in your body, you are in the right place.
Why is strength training so important after 40?
As we age, our bodies naturally begin to lose muscle mass and bone density, a process that can accelerate during perimenopause and menopause. Strength training is the single most effective way to combat this. It helps to:
Boost Your Metabolism: Muscle burns more calories at rest than fat, helping to manage weight.
Increase Bone Density: Putting stress on your bones through resistance training signals them to become stronger, reducing the risk of osteoporosis.
Support Joint Health: Strong muscles act as powerful support for your joints, improving stability and reducing aches and pains.
Enhance Overall Strength: Making everyday activities like carrying groceries, playing with grandkids, or lifting luggage feel easier and safer.
In this workout, we leave no muscle behind! We will systematically work through every major muscle group - shoulders, back, chest, arms, core, glutes, and legs - to ensure you get a balanced, effective, and complete total-body session.
Get ready to feel powerful. Let's get started!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: light, moderate & heavy dumbbells, chair/bench, TRX (optional)
2 x 40sec
Bulgarian lunge
Bulgarian lunge
Chest press (alt: dumbbells)
Pull ups (alt: 2 arm row)
Plank alt arm lift
REST
2 x 40sec
1-leg deadlift
1-leg deadlift
Narrow press
Weighted dead bug
Reverse flys
REST
2 x 40sec
Front squat
Alt shoulder press
Bicep curl
Tricep extensions (alt: dumbbells)
Revers curls (alt: bridges)
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
🥇 RELATED VIDEOS FOR YOU:
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/WGKFNtI2tsU
This is the ultimate strength workout designed specifically for women over 40! If you're ready to build lean muscle, increase your energy, and feel strong and confident in your body, you are in the right place.
Why is strength training so important after 40?
As we age, our bodies naturally begin to lose muscle mass and bone density, a process that can accelerate during perimenopause and menopause. Strength training is the single most effective way to combat this. It helps to:
Boost Your Metabolism: Muscle burns more calories at rest than fat, helping to manage weight.
Increase Bone Density: Putting stress on your bones through resistance training signals them to become stronger, reducing the risk of osteoporosis.
Support Joint Health: Strong muscles act as powerful support for your joints, improving stability and reducing aches and pains.
Enhance Overall Strength: Making everyday activities like carrying groceries, playing with grandkids, or lifting luggage feel easier and safer.
In this workout, we leave no muscle behind! We will systematically work through every major muscle group - shoulders, back, chest, arms, core, glutes, and legs - to ensure you get a balanced, effective, and complete total-body session.
Get ready to feel powerful. Let's get started!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: light, moderate & heavy dumbbells, chair/bench, TRX (optional)
2 x 40sec
Bulgarian lunge
Bulgarian lunge
Chest press (alt: dumbbells)
Pull ups (alt: 2 arm row)
Plank alt arm lift
REST
2 x 40sec
1-leg deadlift
1-leg deadlift
Narrow press
Weighted dead bug
Reverse flys
REST
2 x 40sec
Front squat
Alt shoulder press
Bicep curl
Tricep extensions (alt: dumbbells)
Revers curls (alt: bridges)
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
🥇 RELATED VIDEOS FOR YOU:
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/WGKFNtI2tsU
