Forty is an age when many busy women can finally take some much-needed time for themselves. For some, the kids are older and possibly even leaving the nest. For others, the rush of work is less of a daily grind. Whatever your season in life, women over 40 can begin a weight-training regimen and enjoy the results. In beginning a weight-training program, it is good to start slowly to avoid injury and burnout.
Training Day 1: Lower Body
Begin your weight-training routine with a four-day rotation, which allows you three days of active rest. Lower body day will train all of the large muscles of the lower body, as well as the smaller supporting muscles. Perform three sets of 15 reps each of the following exercises: leg press machine, seated leg extension machine, either seated or lying leg curl machine, standing bodyweight calf raises, then finish with bodyweight walking lunges. After six weeks on this weight-training regimen, reduce the number of reps per set to the 10 to 12 rep range and increase the weights you lift.
Training Day 2: Back and Biceps
Back and biceps muscles are often worked in the same session because many of the lifting and pulling motions performed in training your back also utilize your biceps. So, begin with the larger muscles of the back and then move on to the smaller muscles of the biceps and rear shoulder muscles. Do three sets of 15 reps each of the following exercises: wide-grip lat pulldown, seated close-grip cable row, bent-over dumbbell row, seated dumbbell biceps curl, and keep the shoulders stabilized by finishing with bent-over lateral dumbbell raises. Again, once your body has adapted to weight training, reduce the reps per set and increase the weight as you can for each exercise.
Training Day 3: Chest and Triceps
Like the back and biceps muscles, the chest and triceps also have a training connection. Weight-training exercises for the chest often involve pushing weight away from the body, which uses the triceps for the press. On chest and triceps day, go through the following exercises for three sets of 15 reps per set: incline dumbbell press, flat bench dumbbell flyes, pec deck machine, overhead triceps extension, and again finish with a shoulder exercise, in this case you would do an overhead dumbbell press. Slowly increase the weight you lift for each exercise as you get stronger so that the rep-range remains challenging and continues to push your muscles to tone and tighten.
Training Day 4: Cross Training
Get the blood pumping in a more cardiovascular-specific way once a week to help flush the body of lactic acid that has built up in your muscles over the previous three weight workouts. Although this workout of your weekly rotation does not include any weights beyond your own body weight, it works in conjunction with your weight-training regimen to work out soreness. On cross-training day, hit the high school track for a run or get on your bicycle and ride through the nearest bike trail. If you prefer the gym, try to do 10 minutes on the treadmill, then 10 minutes on an elliptical machine and then finish with 10 minutes on a recumbent bike. Shoot for about 30 to 45 minutes of cardiovascular activity for this workout, so your body can fully benefit from your efforts.
References
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "Scrawny to Brawny"; Michael Mejia and John Berardi; 2005
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