Strength Training Over 40 (3 Days)

Overview

After about 40, we lose muscle and bone density every year unless we train against resistance. Strength training is one of the most effective things you can do to stay strong, protect your bones, manage your weight and move well for decades. That matters for everyone, and especially for women around menopause.

This program uses machines, dumbbells and a hex bar so you can load your muscles safely without awkward barbell positions. Three full-body sessions cover squatting, hinging, pushing, pulling and carrying, plus core work for balance and posture.

Weekly schedule

Day A Monday, Day B Wednesday, Day C Friday. Walk on the days in between if you can.

1. MonStrength A
2. TueRest
3. WedStrength B
4. ThuRest
5. FriStrength C
6. SatRest
7. SunRest

The workouts

How to run it

Warm up

5 minutes of light cardio, then 2–3 lighter warm-up sets of the first exercise, building up to your working weight. Later exercises usually need just one lighter set.

Choosing a weight

Use a weight you could lift for 2–3 more reps than the target. The last set should feel hard, but your form shouldn't break down. Spend the first week or two a little lighter while you learn the movements.

Rest between sets

About 2 minutes on the first two exercises; 60–90 seconds on the rest.

Progression

Start lighter than you think, with weights you could lift 3–4 more times. Each week, add a little weight on any exercise where every set felt solid. Heavier lifting is what builds bone, so keep nudging the leg press and hex bar deadlift up over time. In Progress, Progressive Reps is already on for back extension and dead bug: each time you hit the target on every set, the next session's target goes up by one rep.

How long to run it

Follow it for 12+ weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.

Track every session

Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

• Warm up for 5–10 minutes on a bike or treadmill. Joints feel much better once they are warm.
• Move smoothly and with control. No bouncing, jerking or rushing the lowering.
• Some muscle soreness is normal for the first couple of weeks. Sharp or joint pain is not: lighten the load or swap the exercise.
• Prioritize protein at every meal and sleep. They matter more as we age.

Questions