Getting Fit Over 40: The 7 Best Workout Routines for Beginners. Click here.
Getting Fit Over 40: The 7 Best Workout Routines for Beginners
Congratulations! You’re finally ready to shed some pounds, strengthen your heart and clear your mind.
While work-out routines are a dime a dozen, there are several routines that are proven to build strength, maintain bone density and improve balance, coordination, mobility and cardio.
While there’s been a lot of focus on the benefits of cardio training, strength training has tons of benefits as well. According to the CDC, strength training reduces the signs and symptoms of arthritis, diabetes, osteoporosis, heart disease, obesity and back pain. It even helps preserve brain function as we age.
Before starting any of the routines below, make sure to learn and focus on proper form. You should be constantly increasing your repetitions and weight to challenge your muscles to strengthen and grow.
1. 7 Minute Workout Routine
The first workout routine for beginners we’re going to preview was published in the American College of Sports Medecine’s Health and Fitness Journal.[1] The now famous 7 minute workout was found to have phenomenal health benefits for both endurance and weight loss.
The 7 minute workout uses high intensity interval training, in a sequence of 12 exercises that last for 30 seconds each, with 10 seconds of rest in between each exercise. As you get stronger, you can repeat the cycle 2-3 times.
That said, beginners can start doing the routine only once, and you’ll still get lots of benefits.
The routine itself uses the following exercises:
- Jumping jacks
- Wall sit
- Push-up
- Abdominal crunches
- Step-up onto chair
- Body weight squat
- Tricep dip on chair
- Plank
- High knees running in place
- Lunge
- Push-up and rotate
- Side plank
*Repeat 2-3 times.
The routine works all of your major muscle groups and will get your heart rate soaring. What we love about the 7 minute workout, is that it’s quick and you can do it anywhere – your home, office or hotel room. No weights, mats or special clothing required.
You can download a 7 minute workout app developed by the New York Times, or watch and follow through this video created by Lifehack:
2. Beginner Body Weight Routine (NerdFitness)
With one of the most popular workout websites out there, NerdFitness has developed a great body weight exercise routine that doesn’t require any equipment or weights and can be done just about anywhere.
We like this routine because it’s simple and effective. Do each exercise, and move onto the next without a break. After completing the round, rest for 30 seconds and repeat.
Do about 5 minutes of stretching to warm yourself up before starting the routine.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15 second plank
- 30 jumping Jacks
*Repeat for 3 rounds
Do some stretches after you’ve finished your workout.
3. Starting Strength Beginner Barbell Routine
Starting Strength is one of the most popular, widely recommended and effective barbell routines out there. Around for almost 30 years, it’s simple to follow and only uses a barbell. Nothing else.
There are 2 workouts, which you do on alternate days. You only workout 3 days a week, and never 2 days in a row. Here’s the routine:
Starting Strength Workout 1
- 3 Sets of 5 Reps – Squat
- 3 Sets of 5 Reps – Bench Press
- 1 Set of 5 Reps – Deadlift
Starting Strength Workout 2
- 3 Sets of 5 Reps – Squat
- 3 Sets of 5 Reps – Standing military press
- 3 Sets of 5 Reps – Pendlay Rows
Weekly Schedule:
- Day 1: Workout 1
- Day 2: Workout 2
- Day 3: Workout 1
As you get stronger, continuously add weight so you max out at 5 repetitions.
4. Recommended Body Weight Routine (Reddit)
Based off of the principles from Overcoming Gravity, this bodyweight workout routine was developed in 2012 and has become something of an online phenomenon.
This routine will provide strength, muscle gain and fat loss, all provided your diet is in proper order.
There are only 9 exercises, which you do 3 times a week. Each exercise progresses, so that if you can’t do one now, there is a simpler form of the exercise you can start with.
For example, if you can’t do a push-up, you can start to wall pushes, or push-ups from your knees, until you’re ready to progress to the more challenging form.
You perform the hardest exercise in the progression you can, for 3 sets of 5-8 reps. Once you achieve that benchmark, you move on to the next progression of the exercise in your next workout. Rest 90 seconds between each set.
First Pair
- 3×5-8 Pull-up progression (scapular pulls , arch hangs , pull-up negatives , pull-ups)
- 3×5-8 Squat Progression (assisted squat , squat , split squat , Bulgarian split squat , beginner shrimp squat)
Second Pair
- 3×5-8 Dip progression (parallel bar support hold (1 minute hold), negative dips , parallel bar dips)
- 3×5-8 Hinge Progression (Romanian deadlift, single legged deadlift, banded Nordic curl negatives, banded Nordic curls, Nordic curls)
Third Pair
- 3×5-8 Row Progression (vertical rows, incline rows, horizontal rows, wide rows, weighted rows)
- 3×5-8 Push-up progression (vertical push-up, incline push-up, full push-up, diamond push-up, pseudo planche push-up)
Core Triplet
- 3×8-12 Anti-Extension progression (plank (30 second hold), ring ab rollouts)
- 3×8-12 Anti-Rotation progression (banded pallof press)
- 3×8-12 Extension progression (reverse hyper-extension)
5. Simplefit Beginner Routine
Simplefit is another popular body weight exercise routine. It’s simple, only requires you workout 3 days a week and only involves 3 exercises per day.
Day 1:
- Max rounds in 20 min (as many rounds as possible in 20 minutes)
- 1 pull-ups
- 2 push-ups
- 3 squats
Day 2:
- 5 rounds for time (see how quickly you can complete each round, resting 3 minutes between rounds)
- 2 pull-ups
- 6 push-ups
- 10 squats
Day 3:
- For time (one round as quickly as you can)
- 10 pull-ups
- 21 push-ups
- 21 squats
You can increase the number of repetitions for each exercise as you get stronger, if you’d like.
6. Growing Stronger
The Growing Stronger Routine was developed specifically as a strength training routine for older adults at Tufts University and is recommended by the Centre for Disease Control.
The exercises are done by lifting a load (body weight or a dumbell) and holding it for a count of two to four and then lowering it for another count of two to four. You then repeat the motion, smoothly and slowly for 10 repetitions.
The program is divided into three parts as follows:
Part I: Weeks 1 — 2
- Squats (onto chair): 2 sets of 10 repetitions
- Wall Push-ups: 2 sets of 10 repetitions
- Toe Stands: 2 sets of 10 repetitions
- Finger Walking: hold the position for 10 seconds, 3 sets
Part II: Weeks 3 — 6 (add to part I routine)
- Biceps Curl: 2 sets of 10 repetitions
- Step-Up on Stairs (1 or 2 steps at a time): 2 sets of 10 repetitions
- Overhead Dumbell Press: 2 sets of 10 repetitions
- Side Leg Raises; 2 sets of 10 repetitions
Part III: Weeks 7 + (add to part II routine)
- Knee Extensions: 2 sets of 10 repetitions
- Leg Curl: 2 sets of 10 repetitions
- Lying Pelvic Tilt: 2 sets of 10 repetitions
- Floor Back Extensions: 2 sets of 10 repetitions
7. Just Do Something!
No matter how you decide to exercise, anything is better than nothing.
Choose activities, sports or exercises you enjoy doing, it will give you a better chance of sticking to it over the long term.
That said, if you’re looking to lose weight, studies suggest you do 30 minutes a day, along with a healthy diet.[2] That could mean walking at a brisk pace, tennis, biking or the gym. Some studies even suggest that walking 15-20 minutes a day reduces your chance of getting a heart attack or stroke.
For strength training, The Physical Activity Guidelines recommend that you do resistance exercise at least 2 days a week.[3] You can do weights, body weight exercises, or physical activity like heavy gardening (digging, hoeing), calisthenics, mountain biking, skiing, etc…
Botton Line
The bottom line is to choose an activity or routine you like to do and do it at least a couple of times every week. Throw in 15-20 minutes of walking every day and you’re golden!
As a beginner, you’ll want to pace yourself and choose a routine that’s not too complex or overwhelming.
The exercise routines above are some of the most popular and time tested routines available for beginners, guaranteed to get results and get you in tip top shape. Have fun!
Featured photo credit: Unsplash via unsplash.com
Reference
| [1] | ^ | American College of Sports Medecine’s Health and Fitness Journal: High-intensity circuit training using body weight: Maximum results with minimal investment |
| [2] | ^ | Harvard: Physical activity guidelines: How much exercise do you need? |
| [3] | ^ | Health.gov: The Physical Activity Guidelines |
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Last Updated on March 26, 2021
5-Day Workout Routine for Women to Get Strong and Toned
Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The women weightlifter’s movement is now very much established, and we think that’s awesome. That’s why we’ve compiled these workout routines for women to help them on their fitness journey.
Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women. Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.
As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.
That’s why today, we are going to be looking at 5-day workout plans for women to get strong and toned.
If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.
TABLE OF CONTENTS
Warming up
Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training with workout routines for women.
Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.
A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which, in turn, means more blood flows around the body. This ensures that more oxygen and nutrients can be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.
Simply doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.
Sample Warm-up Routine
Let’s look at how you can warm up properly to get the most from your training when trying workout plans for women.
A sample warmup routine could consist of the following exercises and movements:
- 1 minute of knee lifts
- 1 minute of heel digs
- 2 sets of 10 shoulder rolls per arm
- 10 knee bends
- 20 head rotations
- 10 hip rotations
5-Day Workout Routine for Women
Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.
The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process
Monday: Chest and Arms
- Flat bench barbell press – 4 sets of 8 reps
- Push ups – 4 sets of 10 reps
- Cable crossovers – 3 sets of 15 reps
- Incline dumbbell flyes – 4 sets of 12 reps
- Barbell biceps curls – 3 sets of 15 reps
- Alternate arm hammer curls – 4 sets of 12 reps per arm
- Triceps rope overhead extensions – 3 sets of 20 reps
- Triceps dips – 3 sets of 15 reps
- 10 minutes on the elliptical machine
Tuesday: Shoulders and Back
- Standing barbell military press – 4 sets of 10 reps
- Dumbbell lateral raises – 4 sets of 15 reps
- EZ bar upright rows – 3 sets of 15 reps
- Seated dumbbell shoulder press – 4 sets of 10 reps
- Dumbbell shrugs – 4 sets of 10 reps
- Close-grip lat pulldowns – 4 sets of 12 reps
- Dumbbell bent over rows – 4 sets of 12 reps per arm
- T-Bar rows – 4 sets of 10 reps
- 10 minutes on the stationary bike
Wednesday: Cardio Circuit
- 10 burpees
- 10 push ups
- 15 crunches
- 20 squat thrusts
- 3 sets of 10 hanging leg raises
- 3 x 1-minute rounds of plank
- 20 minutes low intensity cardio on the treadmill
Thursday: Strength Day
- Incline dumbbell press – 5 sets of 5 reps
- Flat bench barbell press – 5 sets of 5 reps
- Deadlifts – 5 sets of 5 reps
- Barbell clean and press – 5 sets of 5 reps
- Barbell bent-over rows – 5 sets of 5 reps
- Barbell snatch – 5 sets of 5 reps
- 10 minutes on the stationary bike
Friday: Legs
- Barbell squats – 4 sets of 8 reps
- Leg press machine – 3 sets of 12 reps
- Leg extensions – 3 sets of 15 reps
- Hamstring curls – 3 sets of 15 reps
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- Walking lunges – 4 sets of 10 reps per leg
- Seated or standing calf raises – 4 sets of 20 reps per leg
- 10 minutes on the elliptical machine
In addition to the workout routines for women above, you can grab this Simple Cardio Home Workout Plan for free now.
Diet and Nutrition
It doesn’t matter how hard you are working with strength training or weight training in the gym; if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets to include along with the above workout plans for women.Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong nor toned. You’ll also struggle with weight loss, despite any high intensity workouts.
Here are some tried and tested methods proven to give great results.
1. Drink Enough Water
When it comes to exercise and health in general, adequate hydration is crucial, especially when you’re dedicated to workout plans for women.
Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.
When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.
Aim for 2.5 liters of mineral water per day. Failing that, filtered water is still very good for you.
2. Get Plenty of Healthy Protein
When trying workout routines for women, protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.
Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.
3. Invest in a Good Quality Whey Protein
Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat while engaging in workout routines for women.
Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.
4. Don’t Forget Your Veggies
As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables as you try out workout plans for women.
Vegetables are full of digestion-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavor.
Don’t rely on vitamin supplements alone when it comes to nutrient intake. Instead, make sure you eat plenty of fresh vegetables each day.
If you’d like to follow a well-structured program to help you reach your fitness goal effectively, join Lifehack’s Busy Yet Fit Program. Celebrity fitness coach Davide Alfonsi will be helping you to get fit easily at home!
The Bottom Line
When it comes down to it, women are just as capable of building muscle in the gym as men. It will look and feel different, but with dedicated workout routines for women, you can expect to build strength and get toned. Take time to find which workout plans for women work for you and your body type, eat well, stay hydrated, and you’ll be on the road to completing your fitness goals in no time.
More Resources to Get in Shape
- 10 Most Common Mistakes Women Make in the Gym
- Get in Shape Today with the 15 Top Fitness Apps
- 10 Ways to Quickly Boost Your Workout Motivation
Featured photo credit: ŞULE MAKAROĞLU via unsplash.com
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