At POW8R, something that we’re sick of is the misconception that there is an age limit on exercise. Believe it or not, you don’t magically lose the ability to stay active the second you turn 40, and at that age, it is even more important to exercise and prioritise your health.
Depending on your fitness level, you might need to change the way you approach exercise. As we get older, our bodies naturally change, and although that doesn’t mean that you have to give up exercise entirely, it does mean that you have to make adjustments.
Here are our tips on some of the best workout types for women over 40.
Why Women Over 40 Need a Tailored Approach to Fitness
If you ask any woman over the age of 40, they’ll confirm that their body is not the same as when they were in their 20s. A big reason for this is hormonal shifts, especially during perimenopause and menopause, that lead to decreased muscle mass, an increase in fat storage and a slower metabolism.
Though everyone experiences changes to muscle mass and metabolism as they age, women have the unique challenge of drastically changing hormones, which affects how their bodies respond to exercise.
As you age, there is also an added risk of injury during exercise, so it’s essential to shift your focus and set realistic fitness goals that align with your physical ability. Tailoring your approach to exercise can help you smash expectations and achieve brilliant results.
The Best Types of Workouts for Women Over 40
If you’re a woman over 40 and you’re interested in living a happier and healthier life, you’re in the right place. At POW8R, we are passionate about attainable fitness goals, all starting with a healthy lifestyle. Here are the best types of workouts for women over 40.
Strength Training
Strength training is a fantastic way to build lean muscle, boost metabolism, and protect your body. It is also a great way to counteract age-related muscle and bone density loss.
It is recommended that you do 2-3 strength training sessions a week, focusing on compound movements such as squats, rows, and weight presses.
As long as your form is correct, you can make a huge difference and build lean muscle. We always suggest following a low-impact, high-reward kettlebell routine, as kettlebells can offer a more controlled workout without causing too much strain, but still building strength and endurance.
Always start with lower weights and work your way up as your strength gradually improves. Taking it slow can have a huge impact and will ensure consistency in your fitness journey.
Cardio That Works With Your Body
Low impact cardio such as walking, cycling and swimming can be a fantastic way to boost your immune system and reduce your body’s fat percentage.
Introduce interval training to your routine if you want to see faster and more distinctive results, but make sure to adjust it to fit your physical ability. Not everyone has the time to spend hours going for walks or glued to the treadmill, so at POW8R, we are proud to offer a range of cardio sessions within our fitness app that fit easily into busy lifestyles and are easily adjusted to cater to your fitness level and needs.
Mobility and Flexibility Workouts
As we age, our flexibility and mobility tend to decline. Movements that we wouldn’t have considered a decade ago can now cause aches and pains, which is why it is essential to exercise in ways that improve mobility and flexibility.
Keeping your body moving and doing exercises that include stretching, such as yoga and pilates, can significantly improve your flexibility and strength. Following routines incorporating strength and balance exercises is necessary as you age to maintain your physical abilities.
On the POW8R app, we categorise all of our exercises, making it easier for you to find a workout that suits you and targets your desired areas.
Core and Stability Training
Core and stability training become increasingly important as you age, particularly once you reach your 40s and beyond. However, the way you approach and incorporate these exercises into your routine can and should evolve to suit your changing body and fitness needs.
Adjusting the intensity, duration, and types of exercises can help you maintain strength, prevent injuries, and support overall well-being as you get older.
POW8R’s Approach to Training Women Over 40
At POW8R, we specialise in providing tailored training plans for women at all stages of their lives, whether prenatal, postnatal or later. We are ready to help you maintain your fitness level as you age. Some ways that we do that include:
Personalised Online Coaching
At POW8R, we don’t believe that one glove fits all when it comes to exercise, which is why we are proud to offer personalised online coaching, catered to a range of different needs and goals.
For example, if you’re looking for quick exercises that target your core strength, we have categorised exercises for that. Targeting your desired areas shouldn’t be a guessing game; with POW8R, it doesn’t have to be.
Flexible Sessions
At POW8R, we offer more than just live workouts; we have an extensive archive of exercises that are designed to be accessible and cater to a variety of needs. Whether you’re interested in joining a live session before work or prefer to fit in a quick workout whenever you find a free moment, we are fully equipped to support your fitness journey and help you stay active on your terms.
Focus on Long-Term Health, Not Quick Fixes
We think we stand out from other online fitness coaches because our sole focus isn’t just exercise. We know that staying healthy is about building healthy habits, eating well, and keeping a positive mindset.
Mindful eating is incredibly important, especially as you age, and it can substantially support your fitness journey and help fuel your body while you exercise. Knowing how to eat right doesn’t come naturally to some, and it can be a learning curve, which is why we proudly offer nutritionally balanced recipes to support your workout journey.
We also acknowledge how important community is when it comes to changing your lifestyle and approach to fitness, so we offer a private Instagram account for all of our members to join. This account allows each member to share progress, offer advice, and connect with someone who is on a similar journey.
When you go to in-person gyms, it often feels like the classes are full of much younger people, which can be intimidating. This is why more and more people, especially those over 40, are benefiting from online fitness coaching.
At POW8R, we work with people of various ages, so you can go through your fitness journey with a community of people who you can relate to. People often forget that one of the healthiest habits you can develop is surrounding yourself with others with the same goals as you, as this can encourage you to remain consistent with your workout routine.
Prioritise Your Health With POW8R
Through this guide, we hope to have provided more insight into the best types of workouts for women over 40. At POW8R, we are strong believers that maintaining a consistent, wellness-focused workout routine is essential to living a happier and healthier lifestyle and with POW8R, doing so couldn’t be easier.
Contact our team or download the POW8R app today to start your fitness journey.