Next Steps: Beginner Weightlifting For Women Over 40

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Congratulations! You did it! You made it through the first 4 weeks of your weightlifting journey. I hope you are feeling amazing, empowered and strong. If not, that’s ok! Feeling frustration is normal, too. Keep going! I promise you that on the other side of the mental, physical, or schedule roadblock is all the good things that come with lifting weights.

I’ve already planned and started recording Stronger Series 2, and I can’t wait to share it with you. It will challenge you, but also be fun and engage the mind. You know the saying “if you don’t use it you lose it”? Well, that doesn’t just apply to muscles. Yes, it’s true — as we age, we lose muscle every single day, but we also lose balance, coordination and mobility. This next series will change it all and I can’t wait to get started. The new series drops June 6th, so mark your calendars and stay tuned!

We Did It! So…Now What?

What should you do in the meantime as you eagerly await the next series? Repeat Series 1! Yes, you heard me correctly repeat the 4 weeks over again. Most weightlifting plans are designed for 8 weeks, anyway. 

Repeat Series 1 On YouTube: Follow-Along Video Playlist

Series 1 Recaps On The Blog: Week 1 | Week 2 | Week 3 | Week 4

1. Up Your Weights or Reps

Remember that consistency is key; for this round, you will need to up your weight, reps, or both. The second time going through this series will feel better because you already know what to expect and your body should be familiar with the movements. Up your weight by 5lbs if you can, at least for the first circuit or 2. If you need to drop it back down in circuit 3 that’s fine! If there is no way you can up your weight, then go up in reps from 10 to 12. Challenge yourself in some way!

2. Add 10-Minute Ab Finishers

Another way you can take your workout up a notch is by ending your upper and lower body workouts with these ab finishers. 10 minutes to burn you out before you call it quits for the day! Even though your normal workout incorporates your whole core the whole time (if you are engaging your core while you lift), these ab finishers will get into the nitty gritty of your abs and isolate them. It’s a great way to finish strong and challenge your body and your stamina. You’ll find all our ab finishers here on our IG!


4-Weeks Of Workouts, At-A-Glance

While you can always follow along on YouTube, if you head to the gym or just need to turn on some jams and get into your own body then check out our Beginner Weightlifting For Women Over 40: A Four-Week Guide. You can print it out or read it on your device of choice if you want something to take on-the-go (plus it comes with some extra tips, pre-and-post recipe ideas & more).

beginner weightlifting for women, downloadable fitness guide

Click Here to Shop Our Guide


What Equipment Do I Need?

More tips for choosing the right weight and equipment can be found in our Everything You Need to Know video and/or in the FAQ section of this article. We’ve also got a quick and handy shopping list ready for you, here in our Amazon storefront! To start, you will need:

  • Dumbbells, multiple weights (this is the full set I use – it’s pretty, haha – you can also get weights and a stand separately)
  • Resistance bands (I use these)
  • An exercise bench (this is mine, but you can also use a chair or your floor)

Weekly Tip: Nutrition Is Key

I’ve heard people say, “abs are made in the kitchen, not the gym”, or, “nutrition will make or break your workout results”. And it’s true! First, I want to say I am not a fan of “dieting” and will never recommend any of the “fad diets”. I feel like mainstream media and some “fitness influencers” have been hurting us more than helping us just to sell something…(insert major eye roll). I also believe everyone needs to do what works best for them. It can take a while to see what works for you and your body, so have patience. Our bodies do so much for us, we need to show it lots of love.

Ok, now that I’ve shared my view, let’s get to what those sayings mean. First, when it comes to getting defined abdominals, what you eat is very important. You could do 100 crunches a day, but if what you eat is crap, you will never see those results. You will feel the results, yes, you will get stronger, but most likely will not see the results. Focus on whole foods (not processed or minimally processed). Easy whole foods are fruits, vegetables, nuts, seeds, beans, legumes, and whole grains. Let whole foods make up at least 80% of what you eat in a day. Give yourself 20% of the not-so-great stuff, if it’s what you want. Most of the time when you give yourself well-rounded, whole-food nutrition, your body doesn’t crave junk food as much.

Lastly, don’t shoot the messenger but… if you want to see results faster and not feel like you are swimming upstream with your workouts, then cutting (or at least limiting) processed sugar and alcohol is your best bet. Ugh, why are those the two hardest things LOL. I mean, we know they are bad for us, but ugh. Nutrient-dense food intake is your best bet if you don’t want to sabotage all the hard work you are putting into lifting these heavy freakin’ weights!


For Fun: Weekly Outfit Inspo

I went for an all black-and-white look this time. We’ve been doing a lot of colors, but you can never go wrong with black. Loving this hoodie and sweatpant to head to the gym or for drop-off. The mornings are still chilly here. Looooooove this sports bra, ’nuff said. Pair it with these leggings or these shorts if you’re a shorts girl (I am not, but want to be so badly). Add these socks and a fitness watch and the outfit is complete.

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If you don’t have an Apple watch or any type of heart rate monitor, it might be something you want to check out! It’s surprising for most people new to lifting how elevated your heart rate can get just from lifting heavy. We think only running or HIIT can get us there, but lifting heavy can elevate the heart rate just as high.


Your Weekly Recipe: Tropical Dragon Fruit Smoothie

Yay, another smoothie! I know some of you were asking for more smoothie recipes so here you go. And just in time for the hot weather coming our way. I could drink smoothies all day every day in the summer. This is another favorite of mine and not only because it is the most beautiful hot pink color. I am still awed by nature every day! It tastes really good too.

Yield: 1-2

Tropical Dragon Fruit Smoothie

Tropical Dragon Fruit Smoothie

I could drink smoothies all day every day in the summer. This one's a fave -- and not just because of the color!

Ingredients

  • OPTION A 
  • 2 bananas or ½ Maradol papaya, cubed 
  • ½ cup fresh, 1 packet frozen, or 2 tablespoons powdered red pitaya (dragon fruit) 
  • 2 cups fresh or frozen or 2 tablespoons powdered wild blueberries 
  • ½ cup water (optional) 
  • OPTION B 
  • 1 banana or ¼ Maradol papaya, cubed 
  • 1 mango 
  • ½ cup fresh, 1 packet frozen, or 2 tablespoons powdered red pitaya (dragon fruit) 
  • 1 celery stalk 
  • ½ cup sprouts (any variety) 
  • ½ lime 
  • ½ cup water (optional)

Instructions

    Combine all ingredients in the blender. Blend until smooth. If you'd like add some water until desired consistency is reached.

Notes

If you don’t have access to the options for pitaya and/or wild blueberries, substitue with blackberries, cultivated blueberries, or cherries.


Pat yourself on the back and keep going strong. I am proud of you, be proud of yourself! Let me know how you are doing and, as always, ask me any questions you may have. It would be really fun if you could share a workout pic and tag @TheMomEdit on IG! Let’s see who our Stronger Fam is. We are even Stronger and more motivated together!

Talk to you soon!

xox,

L.

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Laurel Card, based in Philadelphia, is a celebrated Latin dance instructor and the Owner and Director of Laurel Card Latin Dance. With 20+ years of experience, she specializes in Salsa, Bachata, and her - unique!! - Latin House classes, certified by DVIDA and recognized by the National Dance Council of America. Laurel brings her expertise and passion to The Mom Edit, offering dance and fitness tutorials tailored for women over 40, from bachata basics to dance workouts and weightlifting series. She fosters a welcoming atmosphere for all skill levels, emphasizing the joy and confidence movement can instill. Laurel lives outside Philadelphia with her daughter, Gia, three dogs, and a cat. Read more about Laurel (and see her class schedule) here: https://laurelcardlatindance.com/

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