Find a Plan
If you’ve never weight lifted before, you’re probably not sure where to start. Fortunately, there are tons of plans available that will guide you through your first workouts.
A quick internet search for “weight training plan for women over 40” will bring up plenty of results. Look for a plan that works all of your major muscle groups – hips, legs, chest, abs, back, arms, and shoulders – at least twice a week. You can also work with a personal trainer to develop a weight training plan that’s tailored to you. (1)
Even if your plan doesn’t include it, make sure that you’re warming up and cooling down. Five to 10 minutes of a dynamic warm-up that increases your heart rate will prepare your body for weight training. You can include activities like jumping jacks, arm circles, and leg swings. An active cool-down is just as important. Finish up your workout with low-intensity aerobic exercise, like walking or gentle yoga. (1)
Get the Right Equipment
Strength training requires less equipment than you’d think. If you have access to a gym, you already have everything you’ll need there. But some people prefer to work out at home. In that case, you should consider purchasing some resistance bands and dumbbells. You don’t need to buy the entire range of weights right away. Start out with low-weight dumbbells and purchase heavier ones as you need them. (1)