The #1 Fit-After-40 Workout Every Woman Should Do

Are you a woman looking to stay strong, sculpted and ultra-fit well into your 40s? The most efficient way to do this is to find an attainable and sustainable program for you, says the Tonal Strength Coach Ackeem Emmons. As we age, it’s common to assume a more sedentary lifestyle where you’re less mobile and your supply of lean muscle mass naturally decreases. That’s why it’s more important than ever to have low-impact exercises, progressive overload, and dynamic stretching regular players in your repertoire. Emmons is here to give your fitness routine a much-needed upgrade she focuses on all three of those things in her latest workout for women to stay fit after 40.

“Mobility is the foundation of our success,” explains Emmons. “Of course, when it comes to strength training, we believe that weight/load is the only obstacle. That’s not always true. Lack of mobility can hinder your movement pattern, make you prone to injury, and even reduce recovery afterward. workouts.” An easy way to solve all these problems? Do some dynamic stretching. Carve out five to 10 minutes before and after your workout to stretch and you’ll be so glad you did.” It can help improve your patterns. of squats, overload and chest pressure, and the ability to articulate the spine,” adds Emmons.

Another key component to staying fit after 40 is progressive overload. “Progressive overload is the recipe [for] those big lifts and higher muscle density,” Emmons says. We are all unique in where we start with training, but one thing that is consistent is how we increase our strength and intensity. Figure out where you are, find your benchmark, and start building from there.” For example, the first stage might be doing 10 reps of a particular weight on a consistent basis over a couple of weeks. The second stage would be to 12 reps Building and increasing strength gradually and steadily is the name of the game if you want to stay in shape and continue to train injury-free.

The last piece of the puzzle is performing low impact exercises. “The goal is to train as much as possible, for as long as possible. Sometimes too much is just too much. High-impact workouts can put a strain on joints, ligaments and tendons,” Emmons tells us. . “This will lead to injury and an inability to stay consistent. I’m a huge fan of HIIT workouts, but there are ways to duplicate that feeling without your body paying the price.” Don’t forget to take breaks to rest, and if something is causing you pain, that’s a good sign that you need to adjust your routine. Finally, remember that you can add power to any movement.

Solid form, speed, and following the correct schedule can make all the difference in the world. Read on for the ultimate workout for women to stay fit after 40. And when you’re done, don’t miss the 5 Daily Exercise Habits for Women to Get Firm and Slim After 50.

Dynamic Stretching

It should come as no surprise that this workout begins with some dynamic stretching. Your main focus should be core, hip, and posterior chain mobility. “Whether it’s before a workout or a recovery day, practicing dynamic movements is a non-negotiable way to stay in shape,” Emmons points out. Perform the following stretches for 30 seconds each:

The largest stretch in the world

Start in a high plank. He plants his left foot with his left hand. Then, he places his right hand on the ground and extend his left arm overhead, rotating his torso to the left as you do so. You can also lower your left arm, raise your right arm, and twist to the right for a solid stretch. Repeat the stretch on the other side.


superman back extensions exercise illustration

Lie on your stomach so that your body forms a straight line; your arms should be extended in front of you. Focus your gaze straight ahead as you slowly lift your arms and legs off the floor. Hold this position before releasing.


Lie on your back. He straightens his arms above his head. Engage your abs as you lift both legs, torso and arms off the ground until you form a “V” with your body. Use the control to descend to the starting position. Repeat.

Hollow rock

Lie on your back again with both arms extended above your head. The legs should also be extended together. Lift your arms and legs off the floor so your body takes a banana shape. Lift your legs so your body “swings” toward your arms first. Then, gradually lower them so that they rock forward.

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Block 1

“The best workout should consist of medium to heavy compound lifts, exploring all planes of motion, and relatively low impact,” says Emmons. “Over time, we tend to become more sedentary and refrain from exercising outside of our comfort zone.”

Each of the following “blocks” begins by performing a compound movement followed by an accessory exercise that complements it. The blocks finish with an isolating bottom bracket for active recovery. Perform each block for two sets and be sure to rest for less than 30 seconds between each exercise.

Deadlift with neutral grip

Plant your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body). Push your hips back as you pivot forward and lower the dumbbells down to your sides until they meet the middle of your shins. Then, hit backup. Complete two sets of 10 reps.

You can also perform this exercise by walking into the center of a hexagonal bar. Bend your hips back and bend your knees to grasp the handles using a neutral grip. Push your hips forward to lift the weight.

Rotational line

Place the handle of the cable machine at chest height. Grab the handle with your left hand and pull the cord out. Your feet should be staggered with your right foot forward. Bring your left arm and shoulder forward. Once you’re in the correct position, pull the cable towards your chest as you rotate your body to the left. Then, come back. Perform the same movement on the opposite side. Complete two sets of 12 reps.

peasant march

Start standing with a dumbbell in each hand. He lifts his right knee until his thigh is parallel to the floor. Step forward as you lift your left knee until your thigh reaches parallel with the ground. Keep “marching” forward. Complete two sets of 30 seconds.

RELATED: 9 Best Exercises for a Lean, Lean Body in 30 Days

Block 2

Squats to press

illustration of squats to press

Plant your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Push your hips back, bend both knees, and lower into a squat until your thighs become parallel to the floor. Push your feet back up and press the dumbbells overhead. Lower your back to shoulder height and repeat. Complete two sets of 10 reps.

Side lunge

woman doing side lunges

Place your feet hip-width apart. Step out to the side with your left leg, swing your hips back, and lower into a side (or side) lunge. Come down until your thigh is parallel to the floor. Return to center and repeat on the right side. Complete two sets of 12 reps.

Pullover crunch

Lie down on the floor. Bend both knees and plant your feet firmly in a wide stance on the ground. Reach your arms overhead to grip the kettlebell. Grab the handles and bring the weight over your chest. He lifts his back off the floor as you crunch your body. Use the control to return you to the starting position. Complete two sets of 15 reps.

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Block 3

Iso Split Squat Single arm chest press

Begin in a semi-kneeling position with the cable set at chest height. If your right knee is on the floor, grab the cable handle with your right hand. Lift your knee slightly off the floor to assume a split squat position. Then, press the cord in front of your chest. Use the control to return it to its starting position. Repeat on the opposite side. Complete two sets of 10 reps on each side.

Triceps extension from above

overhead dumbbell triceps extension exercise, arm strengthening exercises for seniors

Stand up straight and hold a single dumbbell in both hands. Bring your weight to the back of your head until your triceps are perpendicular to the ground and your elbows point straight up. Then, lift the dumbbell over your head until your arms are fully extended but not locked. Contract your triceps. After that, gradually lower the weight. Complete two sets of 12 reps.

Kneeling cable crunch

Kneel on the floor in front of a cable machine. Hold the rope attachment with both hands at face level. Exhale as you bend or “snap” with your torso, making sure you keep your lower body still. Lower the cable with your body as you do so. Then, inhale as you gradually return to the starting position. Complete two sets of 15 reps.

Cool down

This workout for women to keep fit after 40 wraps up with a much-needed cool-down. “Cool down is just as important as warming up,” explains Emmons. “After every workout, it’s important to prevent injury and regulate your heart rate.” Some of Emmons’ favorite picks at Tonal include the “pretzel” stretch, the 90-90 hip stretch, and the sumo squat stretch, which she recommends doing for 40 seconds each.

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