7 Best Strength Training Exercises for Women Over 35
We all know that things change a lot in a woman’s body once she hits her 30s. Losing weight becomes harder because of a naturally slowing metabolism. One way to fight this is with a great strength training routine. Lifting weights is one of the best ways to remain strong and build muscle.
Read on below for the 7 best strength training exercises for women over 35. You should use dumbbells that are a medium to heavy weight depending on if you are a beginner or intermediate. You should do 4 sets of each of the exercises and do them one at a time adding on as you see fit.
The amount of repetitions you would need to do is noted below by each exercise. After each exercise’s set, take about 1 to 2 minutes rest and take a brisk walk across the gym. After you finish, remember to take about 15 to 20 minutes to stretch and use a foam roller.
When using the foam roller, start at the ankles and roll for about 5 seconds and slowly work your way up. Then to the same for the front part of your legs. I have gone ahead an included some Youtube demonstrations below.
Dumbbell Squat to Dumbbell Shoulder Press
When beginning this exercise you need to hold two dumbbells, one in each hand. You need to hold the dumbbells next to your sides at your arm’s length, with your palms facing each other.
You need to brace your core while lowering your body, you then need to push your hips out and bend your knees and go as low as you can. You then need to push your body back up and at the same time lift the weights upward so that your arms become straight, while your palms still face each other. Thereafter you return to your starting position- this counts as one rep. Do 15 reps.
Dumbbell Romanian Deadlift to Dumbbell Lunge
With this exercise you also need to hold two dumbbells, the grip should be overhand, and you need to hold them at your arm’s length in front of your thighs. Stand with your feet at hips-width apart and your knees bent slightly.
You need to bend your hips and lower your torso so that it’s parallel to the floor, you then raise your torso to get back to the starting position. Now, hold the dumbbells next to your sides, with your palms facing each other. With your right leg, step forward and lower your body so that your front knee bends at 90 degrees.
Pause for a second and then push yourself as fast as you can, back to the starting position. You then need to repeat this entire exercise, but instead of right leg, use the left one. This constitutes as one rep. Do 8 reps per leg, which is 16 reps in total.
Dumbbell Side Lunge with Bicep Curl
Hold two dumbbells next to your sides at arm’s length, your palms need to face forward and your feet should be shoulder-width apart. You then need to lift your right foot and take a big step to the right, while simultaneously pushing your hips backward, you then need to lower your body, drop your hips and bend your right knee.
Your left leg should stay straight in the position of the lunge, you then need to curl both your arms up. You then lower the weight while getting back to the starting position. This is one rep. You then repeat the exercise but with the left leg. Do 8 reps per leg, which is 16 reps in total.
Glute Bridge to Tricep Kick
Lie on your back and hold a dumbbell in each of your hands, and bend your knees while keeping them on the floor. You then bend your elbows, the weights need to be on either side of your head, your palms should face your ears and your elbows should point upwards toward the ceiling.
You need to simultaneously raise your hips and contract your glutes, keeping your body in a straight line with your knees and shoulders. At the same time, your arms should be extended so the weights can be lines up with your chest.
You then return to the starting position. This is one rep. Do 15 reps.
Plank and Alternating Row
Get into the plank position and grab a pair of dumbbells in each hand. Your palms should face each other, and your hands should rest of the dumbbells.
Push with your right hand down on the dumbbell, pull your left elbow so that is passes your torso. Then lower your left arm. That’s one rep. Now, do it on the right side. Do 8 reps per arm, which is 16 reps in total.
If you struggle at the beginning, start with the exercise by dropping your knees to the floor for support. Once you progress, then keep your legs straight in the plank position.
Sumo Squat and Upright Row
You need to start in an upright position and hold two dumbbells with an overhand grip. Your toes need to be pointing outwards at a 45 degree angle. Your arms should be hanging at arm’s length in between your legs.
You then need to drop downwards in a squat, keeping your feet turned outward. You should aim on keeping your knees pressed outward when you get up from the squat position. This would prevent potential knee injury and pain, and you isolate your thighs on the outside.
When you get back up after the squat, in one smooth movement pull the dumbbells towards your chest, upward, keeping your elbows out towards shoulder level. This would be one rep. Do 15 reps.
Single Arm Dumbbell Snatch
When you start, you need to stand with your feet shoulder-width apart, take a dumbbell in your right hand. Keep your back flat and your knees bent slightly, hinge forward so that you keep the weight between your knees.
Now, you need to extend your legs and your hips should thrust forward, while you bend your elbow and then pull the dumbbell to your shoulder. You should follow through by punching the dumbbell overhead and lower the dumbbell to return to the starting position.
Then do the same with your left arm. Do 8 reps per arm, 16 reps in total.
This is just the beginning! There are so many great strength training exercises for women over 35! The key is to start and gain confidence to lift heavier and heavier. Be sure to try these awesome routines if you are looking to build on your strength training goals from week to week.
And don’t forget your free fitness journal to keep up with all of your awesome improvements!
What are your favorite strength training workouts?
Before you go don’t forget to grab your free Fitness Journal Health Goals Tracker here!