Week 1 | Beginner Weightlifting For Women Over 40

Yes, I am a woman over 40 years old. time. It’s time to strengthen your bones, boost your metabolism, and feel good. It’s time to increase your confidence and power and feel more capable. It’s time to let go of preconceptions and outdated ideas about women and weightlifting. It’s time to get stronger and I (Coach Laurel) am here for you! 💪

Check out our “STRONGER” video series today. This video series is a 4-week beginner’s weightlifting workout designed for women of all ages (especially women over 40) looking to improve muscle, mobility, and overall strength. It’s a series. The purpose of this training is everyone. In fact, my mom just decided to give this series a try, so that’s a sign that your mom should give it a try too.

In my experience, lifting weights turns your brain on. What you feel while pumping iron (superwoman for me) remains with you when you step into the real world.you will feel can not stop. We believe weightlifting can change your life!

are you ready? Alright, let’s go!

This week’s workout

Here are two workouts for you this week.There is upper body and lower body The workout is meant to be repeated twice, every other day, with an active rest day in between. Please warm up your body before the treatment and stretch after the treatment. On active rest days, keep your body moving at a lower intensity than weight lifting (like yoga or walking).

We publish two videos every week. All can be viewed for free. – on our YouTube channel.

1 month workout summary

Click here to purchase the guide

You can always follow us on YouTube, but if you want a handy pocket guide to accompany your workouts, something that’s easy to read on your phone or tablet and tells you page by page what to do next at a glance, check out Women Over 40 Check out Weightlifting for Beginners: A 4-Week Guide. Contains:

• Clickable links to videos demonstrating all exercises
• chip
• ideal training schedule
• Ideas for an active rest day
• pre and post workout recipes

What equipment do I need?

Click here for tips on choosing the right weight and equipment. Everything you need to know video and/or listed in the FAQ section of this article. To get started, you’ll need:

• dumbbells, multiple weights (this is full set i use – So cute lol – You can also get the weights and stand separately)
• resistance bands (I use these)
• exercise bench (this is minebut you can also use chairs and floors)

What weight should I start with?

This series does more than just throw around 2-3 pound dumbbells like in an aerobics class. The real benefits of weightlifting for women come when you lift weights. heavy. For example, I start with 20 pound weights (then lower to 15 pounds if I find I can’t complete a full set). If you’ve never lifted before, try 8- or 10-pound dumbbells first. Goal: Find a weight that’s heavy enough by the end of 10 reps. you couldn’t have done anything moreBut light enough to do the entire set with good form. Even if you’re sweaty and tired, I want you to love and protect your body at the same time.

Weekly Tip: Write it down!

If you’re new to weightlifting and intimidated, or want to try it but are worried about being able to stick to it, my advice is simple. “Write it down!” Track how much weight you lift, how many reps you can do, and how you feel (tired, irritated, energized, happy), etc. Over the next few weeks, you will notice a rapid increase in your strength and endurance. Perhaps your energy and mood will too. Please track! Celebrate your accomplishments by writing down the small details. These changes will help keep you moving forward and motivated during this difficult but rewarding process. Don’t just focus on the look, as it may take some time to perfect the look. Consistency is key!

For Fun: Weekly Outfit Instapo

Many of us feel a little more motivated when we put on a cute “workout costume” (Linzi’s words). Of course, flashy clothes are not necessary, but if you want to dress a little more stylishly, Extra Motivation…this pretty lilac color really gets me excited to get up and get moving.

ps. Flat shoes are perfect for weightlifting!

shop the look

weekly recipes

I never weight train on an empty stomach. energy To survive this intense training! My perfect pre-workout meal is a high-energy fruit smoothie (I aim for a smoothie around 300-500 calories). The Beginner’s Guide to Weightlifting has several sections: Really Contains great pre-workout and post-workout recipes. First of all, I would like to share my favorite smoothie recipe here.

We’re excited to start this journey with you! We’d love to hear your feedback. Of course, we will be happy to answer any questions you may have. Please know that I am here to help each and every one of you at any time during this month. Leave your comments and questions below (or on our YouTube channel). Think of me as your own personal trainer.rear Year I’ve been trying to get my mom into weightlifting and I’m so excited that she’s finally getting around to doing this. she is incredible. So, invite your mom, sisters, daughters, and friends and let’s do this!

XX、
laurel