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Workout Plans for a 35 Year Old Female

author image Shawna Van Trease
Shawna Van Trease has been a freelance copy editor and writer since 2007. She has written extensively for private clients, including market research and website development firms. Van Trease holds a Master of Arts in social work from the University of Chicago.
Workout Plans for a 35 Year Old Female
Women in their 30s need intensity in their workouts. Photo Credit: Photodisc/Photodisc/Getty Images

Unlike women in their 20s, women in their 30s have to contend with a changing body, making weight loss and even weight maintenance more challenging. As a woman ages, she needs fewer calories to sustain her as metabolism naturally slows and she begins to lose lean muscle. For a 35-year-old woman, workout plans need to focus on building muscle all over, in addition to cardio exercise.

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Mix-Up Your Workout Week

Workout plans for women at age 35 need to include two strength-training sessions each week, with at least 48 hours between sessions for your muscles to recuperate. Also engage in cardio intervals three to four days per week to boost caloric burn. You can walk, jog, cycle or use an elliptical for cardio intervals. Spend three minutes at a moderate pace, then go all out for one minute; repeat for 30 minutes total, working up to 45 or more minutes, and then cool down for 3 to 5 minutes. Add one day of moderate- or high-intensity cardio lasting 45 to 60 minutes and one day of rest to your week.

Do Invisible Workouts All Day

To fight the pull of gravity, engage in invisible workouts throughout the day; use stairs instead of elevators and do as many activities standing instead of sitting that you can. Strengthen your core and back muscles while at work, in the car, shopping and playing with your children by pulling your belly button in toward your spine. Pull your shoulders back to combat slumping. With practice, this new posture will become second nature.

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