Week 1 | Advanced-Beginner Weightlifting For Women Over 40

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Welcome back, Ladies! Now that, you’ve finished my beginner weightlifting for women series, STRONGER Part 1, I hope you are feelin’ strong, feelin’ good, and ready for more. Trust me, I have a whole lot more for you — and it starts today. I can’t wait for you to check it out! If you haven’t completed Part 1 yet, go here first. Even if you’re not a beginner, revisiting the fundamentals is always a good idea. 

Weightlifting for women over 40: A 4 week follow-along video series with personal trainer, Laurel Card.

STRONGER, Part 2: Our New 4-Week Weightlifting Workout Series For Women Over 40

Starting TODAY, you can follow me through our STRONGER video series, Part 2. This time, I’ve kicked things up a notch (or two…). I took most of the exercises you’ve been working on (yes, I also added some new moves to keep your brain entertained) and leveled them up, a lot

We’ll be doing ISO holds, single-sided exercises, exercises that challenge your balance and coordination, burnouts, and finishers. You are in for a treat (wink wink). This series will make you stronger, and it will also expose your areas of weakness — let this motivate you and bring out The Beast in you! I don’t know about you, but when I can’t do something or it’s really hard, I want to conquer it. You will conquer it. We will conquer it together.

Are you ready? Let’s GO!


Your Workouts This Week

Here are your two workouts for this week. You’ll be familiar with most of the exercises from the last series, except now, I’ve added ISO holds, Supersets and Finishers. These 3 things will give your body a pleasant surprise. Just like last time, there’s an upper body and a lower body workout meant to be repeated twice on alternating days, with an active rest day in between. On your active rest days, move your body with less intensity than lifting weights; my active days are long dog walks (3-5 miles), yardwork, cleaning and swimming.

Be sure to warm up your body, following along with me here. And always stretch after! It feels good, reduces soreness and gives your body a nice thank you for the work it did– here’s a follow-along stretch video.

Week 1: Upper Body Workout

Week 1: Lower Body Workout

The ideal workout schedule consists of an upper body and a lower body workout, repeated twice on alternating days, with an active rest day in between.

We’ll drop two videos each week, and all can be found – for free! – on our YouTube channel


STRONGER Part 2, Week 1: A Quick Breakdown

My goal for you this first week is to continue with the exercises you’ve already been doing, but with a challenging upgrade. This is what I changed and what you need to know:

  • 3 circuits instead of 2. This round, you have 3 circuits with 3 exercises each, repeated 3 times. Each circuit will have a different focus, so make sure you do all 3!
  • ISO holds. Isometric holds are a great way to level up any workout. You will complete your reps and then hold the exercise for 10 seconds. For example, 12 reps of chest presses and then hold the press up for 10 seconds. Or, 12 Bulgarian Split Squats and then hold down in your squat for 10 seconds. These types of exercise help to increase your strength.
  • Supersets are great for building muscle. You perform two exercises targeting different muscles back-to-back. Here, I have you doing chest flys (working mostly your chest) that go right into Skull Crushers (working your triceps).
  • Finishers. Finishers are put at the end of your workout to get the final push and are great for building muscle and muscular endurance. When you finish your upper body workout, I want you to do as many push ups as you can. And after your lower body workout, get in a wall-sit for as long as you can hold it. You will be tired and want to quit…don’t! Try setting a timer for 2-10 minutes (that’s the sweet spot) for your finishers. Go out with a bang each workout!

Your Full Month Of Workouts, At-A-Glance

STRONGER Series II with Laurel Card: a downloadable guide to weightlifting for women over 40.

Click Here to Shop Our Guide

While you can always follow along on YouTube, f you prefer to workout in the gym or you want to workout at your own pace, then this guide is perfect for you. You can print it out or read it on your device of choice if you want something to take on-the-go, and it comes with:

  • Clickable links to videos where I demonstrate every exercise
  • The ideal workout schedule
  • Weekly Tips
  • Additional 10 minute ab finisher exercises
  • A shoppable edit of our team’s favorite gear & accessories
  • Recipes for pre-and-post working out

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. You can find more of our favorite equipment & gear on our Amazon storefront, but 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 and your floor)
  • (New) Yoga block or Fitness Step (something like this or these)

How Much Should I Lift Now?

Whatever weight you were lifting when you finished STRONGER part 1, keep it for this first week. Or go up a bit, if you can! You want to make sure you are increasing the intensity of your workout each time, each new week, each new month. This could be by increasing your weight and/or reps, or making the workout harder. Lucky for you, I’ve taken care of increasing the intensity (Ha!). Over these next 4 weeks, we’ll progressively challenge your whole body, your mind and your muscles. The goal? To constantly improve our strength, endurance, balance, coordination, and more!


Weekly Tip: Don’t Give Up! Breathe!

Your mind will tell you to give up long before your body has to. You will start to say, “I can’t do anymore!” When your mind tries to get you to quit, remember this and push through. Some of the exercises in this series will make you want to give up — ISO holds, which require you to hold weight under resistance for some time, might be one of those exercises. It’s freakin hard! Lower body ISO holds kill me the most. What works for me through these challenges is to focus on my breathing, just like meditation. I focus on long inhales in, and long exhales out, calming my mind and body while it’s under stress. Before I know it, the time is over.

Weightlifting for women over 40: A 4 week follow-along video series with personal trainer, Laurel Card.

If you choose to do the finishers (yes, they are optional…but you should do them!!), your mind may interfere and try to get you to stop. Push yourself! We only get better, and stronger, and increase stamina if we push further than we think we can. And oh, it feels so good when we do it. Victory! For the finishers, give yourself a time or rep goal, and then up it each time. If you can go past your goal time/reps, do it. It’s easier to push when we can see a finish line. Don’t forget to write it down.


For Fun: Weekly Outfit Inspo

O.M.G. Can you see yourself working out in this?! This color is called Red Hot Summer, and I’m drooling. I have fallen in love scrolling through the new arrivals at Alo. I love how comfortable and sexy these clothes look, from sweats to dresses, tanks, crops, leggings, shorts, it’s all cool cuts and shapes. I seriously want it all. I need to do a try-on asap…

beginner weightlifting for women, cute outfit from alo, exercise sports bra, leggings, headphones and tank top.

Shop The Look


Your Weekly Recipe

An easy weeknight dinner recipe: seared snapper and a side salad with lemon and radish.

A light and fresh summer meal. Plus it’s family-approved. I was skeptical about whether she would like the salad since it was different from our regular dinner salad, but she loved it! The basil, mint, and lemon rind/juice make it so refreshing on a summer evening. This might just be my new summer salad. Try it out and let me know what you think.

Yield: 2-4

Seared Snapper with Lemon Basil Salad

Seared Snapper with Lemon Basil Salad

Refreshing on a summer evening.

Ingredients

  • 2 fillets Wild Caught Snapper
  • 4 tbsp extra virgin olive oil, divided
  • 1 lemon, rind finely grated, juiced
  • 2 tbsp finely chopped shallots
  • 1 cup Sugar Snap Peas
  • 1 head of Romaine
  • 1 cup Arugula
  • 3 radishes, thinly sliced
  • 1 cup fresh basil leaves
  • 1 cup fresh mint leaves
  • 1 cup walnuts, toasted, chopped

Instructions

  1. Pat snapper dry, season as desired and sear over medium-high heat for 4 min. Flip & cook an additional 2 min.
  2. In a large bowl, combine shallots, snap peas, romaine, arugula, radishes, basil and mint. Toss with olive oil, lemon & walnuts.
  3. Serve & enjoy!

As always, please leave comments below with any questions or comments! Talk to you soon…

xox,

Laurel

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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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