Best Workouts for Women Over 40 To Give Your Metabolism A Makeover

After 40, the usual course of events goes: your lean muscle mass decreases, which slows your metabolism and makes it easier to gain fat. At the same time, bone density decreases, increasing the risk of osteoporosis and frailty. This leads to lower mobility, flexibility, and overall frustration.

But it doesn’t have to be that way! Fitness coach Jessica Cooke explains how:

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Strength training helps counteract these effects by increasing lean muscle mass, which boosts metabolism and fat burning. It also improves bone density, reducing the risk of osteoporosis. Plus, it builds strength, fitness, and a toned physique.

The best part? It doesn’t require long workouts—short, effective sessions work best.

While walking is very beneficial for general health, it doesn’t provide the resistance needed to build muscle. Without resistance, your body composition won’t change, and so your metabolism will remain the same. Strength training is essential for burning fat at rest and improving overall fitness.

You don’t have to do high-impact exercises or jumping to see results. Low-impact strength training is effective and gentle on the joints. Lifting weights or using your body weight in a controlled manner will help build muscle and improve strength.

Many women only do cardio and neglect strength training, leading to minimal progress. Another common mistake is overcomplicating workouts—simple, consistent strength training is all you need.

Aim to strength train three times per week for 20 minutes. Focus on compound movements that work multiple muscle groups, such as:

• squats
• lunges
• deadlifts
• press-ups
• shoulder presses
• upright rows
• planks
• glute bridges
• sit-ups
• Russian twists

Start with light (e.g. 2-3 kg) weights and maintain proper form.

For more on all of this, enjoy:

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Take care!