Week 2 | Beginner Weightlifting For Women Over 40

Welcome to another week of weightlifting! How are you feeling after the first exercise of week 1? I’m so happy to see so many of you following this series. Fasten your seatbelts, because we’re about to move on to the next set. Welcome to Week 2!

The two workouts for week 2 are: upper body and lower body.Let’s warm up thoroughly before heading out our YouTube channel So I will give you tips and remind you of techniques while training together.

Weightlifting Beginners, Week 2: Brief Instructions

My goal this week is to stick to the basic movements but make them a little more difficult. Here’s what I changed and what you guys know:

• Chest fly instead of chest press. Chest flies can be more difficult than presses, so you may need to reduce your weight. Perform movements within a range that is comfortable for you. Get to the top and tighten your chest.
• Standing shoulder press. Now that you no longer have bench support, you need to engage your core to support your back. Keep your knees slightly bent!
• Leaning reverse fly. These are difficult and may feel awkward if you are not used to them. Again, you may need to lose weight to get started. You won’t get a huge range of motion and your other muscles will try to help you with this exercise, but don’t let them do that. Detach your body and focus on squeezing your shoulder blades together instead of swinging your arms back. Leaning back on a bench will help keep your spine in the correct position. If you don’t have a bench, you can do these standing and bending over, or sitting and bending over. Strengthen your core and avoid rounding your back.
• overhead squat. The weight on your shoulders tries to pull you forward.Resisting this will engage your core. big time In this lower body exercise. As you engage your core and keep your chest lifted, you’ll feel it in your lower back as well. I breathe.
• Weighted step up. Yes, these are really hard! Allowing only one side to be used means that the weaker side cannot rely on the stronger side to do most of the work. This is very important so that both sides become equally strong. Even if it takes a while, it will get easier as you complete all the sets. Don’t have a bench? Just use the steps on the stairs!

See a month’s worth of workouts at a glance

You can always follow us on YouTube, but if you’re heading to the gym or just want to turn on your jams and work on yourself, check out these videos. Beginner Weightlifting for Women Over 40: A 4-Week Guide. If you want to take it with you on the go, you can print it out or read it on your device of choice (plus, it comes with some extra tips, before-and-after recipe ideas, and more).

Click here to purchase the guide

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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. We also have a handy shopping list available for you to use right away. Amazon storefront! 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 a chair or the floor)

Weekly Tip: Strengthen your core!

Are you tired of hearing me say, “Strengthen your core!”? Ha! I always say this in my videos. That’s very important. Not only will it keep your body in proper alignment and support your back from injury, but you’ll also get a chiseled, strong core without doing sit-ups. seriously! Slightly tilt your pelvis to remove the slight curvature in your lower back and neutralize your spine. Draw your belly button towards your spine and keep it there. You don’t need to hold your breath, you don’t need to move your ribs, just your belly button. Maintain this position throughout your workout. When it’s time to rest between sets, you’ll need a reminder first until it gets into your muscle memory. That’s where I come in (lol)! Another important note: While exercising, wear leggings and a tight top, lie on your side and observe yourself in the mirror. You can tell if you’re engaged by looking at your belly. This visual helps attract that core.

For Fun: Weekly Outfit Instapo

With the theme of spring colors, we have prepared a cute green outfit from Adidas. green spark. Just the name alone gives me motivation.pair these leggings with matching green spark sports braor this sexy sports bra It matches the dark green stripes on the leggings. This time we added: comfortable sweatshirt You can wear it between home and the gym, or to keep you warm before and after your workout. plus, cute gym bags To store your gear (e.g. resistance band, sweat towel, Water bottle).

Did you know that flat shoes are best for weightlifting?you can also just wear socks!

shop the look

weekly recipes

This is one of the best recipes to refuel after a workout (depending on what you have in your fridge). It’s important to replenish your energy after lifting something heavy. If you don’t, you’ll get tired and mentally exhausted. My Buddha Bowl is loaded with carbohydrates to restore blood sugar levels (used during training) and restore energy. Additionally, it contains protein for muscle recovery.

Please do your best this week as well.Remember, your heart will want you to give up, but you teeth It’s stronger than you think. Keep pushing forward and you’ll be glad you did! Remember, we are always here to answer any questions you may have. Also, please feel free to share your experiences when you actually go! You never know who you might end up helping on this journey.

xox,

laurel