As women age, particularly in their 40s, their bodies undergo significant changes. Hormonal fluctuations, muscle loss, and slower metabolism are some of the common factors that can make staying fit a challenge.
The same exercise routine and diet that were followed through their 20s and early 30s may start to be feel like they are having less impact. In fact, it is common to find that despite their best efforts, and no apparent change to their routine, they experience some weight gain, particularly around the middle.
If this sounds like you, DO NOT DESPAIR!
With the right approach to fitness, and a few changes to the structure, timing and type of training you do, you can maintain or even enhance your strength, boost your metabolism, and promote fat loss.
One of the most effective ways to achieve these goals is through resistance training.
Resistance training is a form of exercise where you work against a force to increase strength, build muscle, and improve endurance. Whether you're looking to lose weight, maintain muscle mass, or enhance bone density, resistance training should be a cornerstone of your fitness routine.
Why Resistance Training is Key in Your 30s, 40s, 50s and Beyond
Prevents Muscle Loss.
As we age, muscle mass naturally decreases at a rate of about 3-8% per decade after the age of 30. This process, known as sarcopenia, can be accelerated without regular exercise. Resistance training is the best way to counteract this muscle loss, keeping your body strong, toned, and functional.
Boosts Metabolism
Muscle tissue burns more calories at rest than fat tissue. By building lean muscle through resistance training, you can increase your resting metabolic rate, meaning you'll burn more calories even when you're not working out. This helps with fat loss, which is often a primary concern for women in their 40s.
Improves Bone Health
Osteoporosis risk increases as women age, especially after menopause, due to declining levels of oestrogen. Resistance training helps increase bone density, reducing the risk of fractures and osteoporosis. This is crucial in your 40s as bones start to lose density.
Enhances Fat Loss
While cardio is often thought of as the go-to fat-burning workout, resistance training can be equally, if not more, effective. When you build muscle, your body continues to burn calories even after the workout, thanks to the afterburn effect (also known as excess post-exercise oxygen consumption, or EPOC).
Balances Hormones.
Hormonal fluctuations, particularly during perimenopause and menopause, can cause mood swings, weight gain, and sleep disturbances. Resistance training can help balance hormones, improve sleep quality, and reduce stress levels.
How to Approach Resistance Training in Your 30s and Beyond
Focus on Compound Movements. Compound exercises work multiple muscle groups at once, making them highly effective for building strength and burning fat. Examples include squats, deadlifts, lunges, push-ups, and rows. These exercises engage more muscle groups and help you get the most out of your workout in less time.
Use Progressive Overload. To build muscle, you need to gradually increase the weight, reps, or intensity of your exercises. This principle is called progressive overload. As you get stronger, aim to increase the resistance, whether by lifting heavier weights, performing more reps, or decreasing rest time between sets.
Below is an example of how you might set out a progressive overload plan over a 4 week period, training 3-4 days a week. The table illustrates how you might progress the lower body training session each week, by either increasing the weight lifted or keeping the weight the same and increasing the number of reps performed
Day 1: Lower Body (Legs & Glutes)
Day 2: Upper Body (Push & Pull)
Day 3: Full-Body Strength
Day 4 (Optional): Core & Mobility Focus
Day 1: Lower Body (Legs & Glutes)
Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
Squats | 3x10 (12kg) | 3x10 (15kg) | 3x8 (17kg) | 4x8 (20kg) |
Romanian Deadlifts | 3x12 (10kg) | 3x12 (12kg) | 3x10 (15kg) | 4x10 (15kg) |
Bulgarian Split Squats | 3x10 (Bodyweight) | 3x10 (5 kg each hand) | 3x8 (6kg each hand) | 4x8 (6kg each hand) |
Glute Bridges | 3x15 (Bodyweight) | 3x12 (5kg) | 3x12 (8kg) | 4x12 (8kg) |
Prioritize Form Over Weight
As tempting as it may be to lift heavy, proper form is essential to prevent injury, especially as you age. Start with a weight that feels manageable, and focus on performing each exercise with good technique. You can gradually increase the weight as you become more comfortable with the movements.
Incorporate a Full-Body Routine- Functional Resistance Training & Cardio such as BST's 40-FY (Fortify) or Fit to the Core Classes
In your 40s, it’s important to incorporate full-body workouts that target all major muscle groups. Aim for at least two to three resistance training sessions per week, focusing on different muscle groups each session. This gives your muscles time to recover and grow while keeping your workouts balanced.
Listen to Your Body
As you age, recovery becomes increasingly important. You may find that you need more rest between sessions or that certain exercises feel more challenging. Listen to your body and adjust your routine accordingly. If you feel fatigued or sore, it's okay to take an extra day of rest.
Tips for Success
Consistency is Key: To see long-term results, make resistance training a regular part of your routine. Aim for at least two sessions per week, but feel free to increase the frequency as your body adapts.
Stay Hydrated: Hydration is crucial, especially when lifting weights. Drink plenty of water before, during, and after your workout.
Fuel Your Body: Eat a balanced diet rich in lean protein, healthy fats, and complex carbohydrates to support muscle recovery and fat loss.
Get Enough Rest: Aim for 7-9 hours of quality sleep each night to allow your muscles to repair and grow.
Consider Professional Guidance: If you’re new to resistance training or have any pre-existing injuries, consider working with a certified personal trainer to learn proper form and create a safe, effective workout plan.
For women of 30 and above, resistance training is not just a tool for building muscle – it’s a way to preserve strength, improve metabolism, and support overall health. By following a well-rounded resistance training program, it is possible to not only boost physical appearance but also enhance mental and emotional well-being.
Strengthen your muscles, boost your metabolism, and embrace the changes that come with age with confidence and vitality.
GET IN TOUCH for further advice. It can be confusing navigating the plethora of exercise options. Katie will be delighted to chat and help you identify the best way to get started on your new regime
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