Fitness Secrets for Women Over 40

As your body adapts and your fitness level increases, add cycles until you can do another 5 minutes. You will burn a ton of calories in 10 minutes at this pace. Remember, this isn’t a slow, easy pace.  You are trying to train at a high intensity level, so you should be breathing hard, and your heart rate should be up there.squat-jump

  • From a squat position, powerfully jump to fully a extended position, raise arms overhead
  • Decelerate as your feet touch the ground, returning to the squat position
  • Modify by powerfully reaching to the ceiling without letting feet leave the ground.
  • You can also adjust the depth of your squat.  Going deeper hits your rear and thighs more effectively.


To lose body fat, every woman MUST add some resistance training to their workout regime.

Your GOAL is to add muscle to your body. Muscle is active, calorie burning tissue that helps keep your metabolism going women-gain-musclestrong. The reason why many women in this age group are gaining weight while eating the same quantity of food is that they’ve lost some lean muscle mass due to a more sedentary lifestyle.

It’s a fallacy that our metabolism will slow down as we age, thus leading to that inevitable ‘middle age spread’ as we gain fat. By adding muscle building exercises 3-4 times a week, you will hold onto the muscle that you had in your twenties and thirties.  In fact, if you work hard, you can even build a little extra.

This doesn’t mean that you need to join a gym or buy expensive equipment. It also doesn’t mean you are going to gain muscle bulk, or look masculine, which is another fallacy.

The female body simply isn’t capable of that unless you train very specifically with that goal in mind.  Using your body weight as resistance is often more than enough weight, and you will achieve a beautifully feminine physique.

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