Women age differently as their bodies change. It is not unusual for a woman aged 40 to have a completely different body than a girl of 20 years.
Women over 40 should not ignore these changes. They can lift weights or do strength-training exercises to help maintain bone density, increase their muscle mass, keep in shape and reduce the effects of ageing.
With more women turning to strength-training, it seems that the days of sweating and aerobics are gone. These are some ways to keep your youth and vitality with strength training.
Choose Form Over Speed
For women over 40, it is better to focus on form and less speed. Slow movements are also less likely to cause injury. Slow and steady wins when it comes to strength training.
Benefits Strength Training
Regular strength training can lead to increased muscle strength, bone density, muscle tone, and muscle size. Women over 40 are more susceptible to osteoporosis and brittle bones.
The metabolism slows down as we age, so adding muscle can help boost it. Lifting weights can boost self-esteem and confidence, which in turn can improve psychological health.
Strength training can not only increase power, endurance, and strength but also improve productivity and intellectual ability. By getting blood flowing to the brain, physical exercise helps keep the mind sharp.
Strength training exercises have been proven to increase sleep quality and promote restful nights. This is good for looking and feeling young.
5 Best Exercises For Women Over 40’s
Standing with your feet shoulder width apart, weight in your heels, and arms at your sides, place your feet on the floor. Lower your body to a squatting position by pushing the hips back and bending the knees. Place your hands on the ground in front of your feet and shift the weight onto them.
To land in a plank position, jump your feet back. Be sure to not sag your back or stick your butt in the air. To land outside the hands, jump your feet forward and reach your arms above the head.
With your head in front, and your chest raised and out to the sides, stand with your head up. Your feet should be shoulder width apart, or slightly wider. Then extend your hands out in front of yourself. As if you were sitting in a chair, slouch back. With your knees above the ankles, lower down until your thighs meet the ground. Keep your weight in your heels. To return to the original position, keep your body tight and press down on the heels.
As if you’re about to do a push up, place your hands under your shoulders. To stabilize your body, squeeze the glutes and ensure that the knees don’t lock or extend too far. Look at the ground about a foot above your hands to neutralize the neck and spine. Your head should align with your back! For 20 seconds, hold the position.
The upper body should be straight with your chin up, and your shoulders relaxed. Move forward on one leg, and lower your hips so that the knees are at a 90 degree angle. Place the front knee directly above your ankle. The other should not touch the ground. As you return to the original position, keep the weight in your heels.
5. Straight Leg Raises
Place your legs straight and on your back. For additional support, engage your abdominals and place the hands at the hips. As you exhale, lift one leg up into the air. Keep lifting until your hips form a 90-degree bend. Return to your starting position.