Don’t Jump Into That Weight Lifting Plan Yet!
Know this before you begin
If there’s one type of exercise every woman over 40 should prioritize, it would be strength training. 💪
Decades of research show that strength training has the power to improve nearly every aspect of your health.
✨ It strengthens your muscles and bones.
✨ It supports healthy joints.
✨ It boosts your metabolism.
✨ It improves blood sugar control.
✨ And it helps you stay strong and independent as you age.
But what exactly counts as strength training?
👉 It’s any form of exercise that challenges your muscles against resistance.
That could be your own body weight, resistance bands, dumbbells, kettlebells, weight machines, or even heavy household objects.
You’ve likely heard that you need to “lift heavy”.
But does that mean everyone should?
Not necessarily.
The goal isn’t to lift the heaviest weight possible—it’s to consistently challenge your muscles in a way that’s safe, effective, and appropriate for your body.
Why This Matters
Strength training isn’t just about building muscle—it’s about building a body that’s prepared for life. It helps preserve bone density, reduce joint pain, improve balance and mobility, increase energy, and make everyday activities feel easier. More importantly, it gives you the confidence to keep doing the things you love as you continue to get older.
FITNESS SIMPLIFIED
The strongest lifters aren’t the ones who progress the fastest—they’re the ones who build a solid foundation first.
Fitness Tip to Safely Begin Strength Training
Strategically Build Up to Lifting Weights
If you’re brand new to strength training, start with your own body weight.
Mastering movements like squats, push-ups, hinges, and rows teaches your body balance, coordination, and proper technique before adding extra resistance.
➡️ Spend your first 2-3 months building consistency and confidence with bodyweight exercises.
Then, gradually introduce dumbbells, resistance bands, or other forms of resistance while maintaining excellent form.
If your technique starts to break down,
lighten the weight or return to the bodyweight version until you feel strong again.
Building strength isn’t a race.
It’s about creating a body that’s resilient, capable, and injury-resistant. 💪
👇 Here’s a great beginner-friendly routine that I put together for you that targets your entire body.
Do this routine first with just your bodyweight—and then once you feel familiar with the moves and confident in your technique, you can do the entire 10-minute routine with a dumbbell.
10-Minute Full Body Routine
- Goblet Squats (8 reps): Great for building strong legs, hips, AND bones
- Split Stance Curl to Press (8 reps/side): Keep your core tight & controlled
- Bent-Over Rows (8 reps/side): Don’t forget to squeeze with your upper back muscles
- Loaded Glute Bridges (15 reps): Push through your heels and really use your glutes
- Farmer’s Carry Marches (10 reps/side): Fantastic for balance, posture, and core strength
Extra Tip: Do these exercises every other day or even as little as just twice a week. Aim to add 2 more reps to each movement every 3rd time you go through this routine.
Did You Know...
- Strength training doesn’t have to involve lifting heavy weights. Using your own body weight, resistance bands, or dumbbells all count—as long as you’re challenging your muscles against resistance.
- You don’t need a different exercise for every muscle. Compound exercises—like squats, push-ups, rows, and deadlifts—train multiple muscle groups at once, making your workouts more effective and efficient.
- One of the easiest ways to transition into lifting weights is to alternate between bodyweight exercises and weighted exercises during your workout. It’s a simple way to build confidence while giving your muscles and joints time to adapt.
NUTRITION SIMPLIFIED
You don’t build stronger muscles during your workout—you build them during recovery.
Nutrition Tip to Safely Begin Strength Training
Fuel Your Workout with a Balanced Meal
The meal you eat closest to your workout—either before or after—is often called your “peri-workout” meal,
and it’s one of the most important meals of the day when you’re strength training.
In this meal, aim to include PROtein, PROduce, and a fiber-rich carb, such as potatoes, beans, fruit, oats, brown rice, or whole grains.
PROtein helps repair and build muscle,
while whole food carbs replenish your energy so you’re ready for your next workout.
As your training becomes more challenging, this meal becomes even more important.
Think of it as giving your body the building materials it needs to come back stronger tomorrow.
If you’re a morning workout person, 👇this is one of my favorite “decadent” breakfasts and your body will benefit from the whole grains.
Add some berries or grapefruit on the side and BINGO… well-balanced breakfast.
Green Eggs and Ham
More ideas to Fuel Your Workouts
- Greek yogurt bowl with some protein powder stirred in, topped with berries, nuts and seeds
- Grilled chicken bowl over quinoa or roasted veggies and a drizzle of balsamic vinegar
- Grilled salmon with rice and roasted broccoli
MINDSET SIMPLIFIED
The best strength training program is the one you’ll still be doing a year from now.
It’s easy to get excited about building strength and want to jump in with both feet.
But…
Doing too much, too soon…
—too many exercises, too much weight, or too much volume—
…often leads to soreness, frustration, or injury.
Instead, give your body time to adapt.
Build your strength gradually,
🏆 celebrate small wins,
🧱 and trust that every workout is laying another brick in the foundation of a stronger future.
When strength training feels positive instead of punishing,
you’ll be far more likely to stick with it.
And that’s where the real magic happens.
🪄 Not in one workout, but in months and years of consistent progress.
Mindset Tip to Safely Begin Strength Training
Ease In & Trust the Process
THE TAKEAWAY
Strength training isn’t about lifting the heaviest weights—it’s about building a stronger, healthier body one step at a time. Start with a solid foundation, fuel your body well, and ease yourself in. Small, consistent efforts today can help you stay strong, confident, and independent for as long as possible!
- Strategically Build Up to Lifting Weights
- Fuel Your Workout with a Balanced Meal
- Ease In & Trust the Process
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST EP No. 312 Strength Training for Women over 40 - How to Get Started
SELF CARE SIMPLIFIED PODCAST EP No. 431 Climb Down on the Floor & Get Back Up Easily - How to Build Your Strength!
SELF CARE SIMPLIFIED PODCAST EP No. 263 How to Dial in Your Fitness AND Nutrition Simultaneously
SPECIAL RESOURCE
Want a complete, follow-along workout to try? Just grab one dumbbell and follow along for this beginner-friendly strength training routine. Go through the motions without any weights, or choose a 10-20 pound dumbbell. In just 15 minutes, we'll work your upper body, lower body, and even your core.
Short on Time? Try This 15-Minute Full Body Strength Workout
Until next week... Be strong
