BEST Strength Training Routine for Women Over 40 (+ Free Workout Plan!)
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- เผยแพร่เมื่อ 19 ส.ค. 2023
- Want to burn fat and build strength over 40? I tailored this Home Workout Plan for Weight Loss and Toning for you. Get the free plan weekly workout routine here: jjvirgin.com/power
It's a weekly women's strength training plan that will make you feel better and get fitter as fast as possible. Women lose muscle mass at an average of up to 1% per year over age 40 which can slow your metabolism and make weight loss much more difficult than it needs to be if you don't incorporate strength training over 40.
Whether you're new to fitness or fully experienced, these workouts for women over 40 will help you get healthier and feel more confident with targeted strength training exercises designed to improve health, strength and fat loss fast - without even leaving your home!
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Link in the video:
The Resistance Training Cheat Sheet: jjvirgin.com/power
Subscribe: www.youtube.com/@jjvirginvide...
Hi I’m JJ, welcome to my channel! If you’re looking to lose weight, boost energy and look and feel fit over 40, you’re in the right place. Here you’ll find the healthy recipes, nutrition education and the important information you need to achieve healthy weight loss that stays off.
I’m a triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author. My team and I help people over 40 lose the weight and keep it off, so they look and feel better than ever.
I've discovered that by finding your food intolerances and working out a whole lot less, you can create a healthy lifestyle customized to your personal body chemistry and needs.
On this channel me and my team of world class diet, nutrition and wellness experts give you the information and tools you need to achieve healthy weight loss. Healthy recipes that taste great, fitness routines that work for beginners and gym bunnies alike, and simplified nutrition information based on science and not the latest fad diet.
Subscribe: www.youtube.com/@jjvirginvide...
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22:08 is the workout
Thank you 🙏🏽
Yea there is a long lecture during each video. I just want the workout. Pick one video a week or month to educate us.
Clutch because at nine minutes in it still felt like it was right there just hold on 😂😂
Thank you ☺️
Thank you! The starting time for the exercise was much needed!
I’m 73 and have been regularly working out with Sydney Cummings on her TH-cam channel which was a blessing g when Covid closed the gyms. 😡
This reinforces her workouts and advice and adds some extra information. Good reminders! I’m stronger at 73 than I’ve ever been!
I’ve been trying to get muscle back for years… now 71 and am still working at it. I do know I have needed more protein, so have been ramping that up. But I don’t have money for all the hormones, 80 million supplements, etc. but I am flexible, and I do work out. So I will continue…
I'm right behind you.
Exercise does more for you than any supplement you cauldron take, specifically weight training. You don’t need money, you are in control.
@@robinp2039 never said I needed them, but JJ does push them…and she takes them!
Supplement with Creatine….Blocks enzyme that limits your muscle growth …..working with stroke and Parkinson’s patients we always use creatine to prevent muscle wasting and encourage muscle growth
Consider estrogen. If you have zero your going to be disappointed
It’s never go late to start BUT… young people, especially women, start working out NOW and NEVER STOP. I started lighting weights regularly in college, lifted throughout my pregnancy’s and still lift 5 days a week at 55. It’s the best thing you can do for yourself! 🤩
100% true. I took it for granted that I was in great shape, because I always worked out. Due to Covid and other situations I stopped working out for over five years. Now I am 65 and I lost a lot of my muscle mass. Now I am desperately trying to get it back or as much as possible. So yes please never ever stop working out. Warm Greetings from NYC.
Yep. I have mental health problems and found it super hard to work out. Now I’m “better” and I’ve gained 20kg! Time to get lifting…
Its been said many time but one more time wont hurt!
Thank you so much for this in depth explanation/ tutorial. I am 48 in peri-menopause and have alot of physical trauma due to having been run over by a vehicle.
Its difficult alot of days but I am determined not to let this overcome me. Thank you so so much. I am beginning with the modifications today!!!!
I like using a DVD. I use the following: Cathe Friedrich Slow and Heavy, The Firm Full Body Sculpt, The Firm Ab Sculpt, and some older ones that are really good, Kathy Smith Instant Workout, 29 Minute Beginners Workout
This is so valuable ❤ thank you. Im 45, started consistently training 2 months ago. It takes a long time of consistency and time to see changes but it's happening. Its not a quick return, thats for sure. Stick with it ladies!!
Glad you think so. Thank you for watching and keep up the work.
Do you work full time, when do you work out
Over 50 and I work full time and have teenage kids. My day starts at 5… I meet running buddies at 5:30 ( or I probably wouldn’t stick with it) Run for an hour drive back, shower and get ready for work. I am at work ~8 to 530 or 6p.
I write down my workout the day before so I don’t waste time trying to plan at the gym. Go to gym in the evening after making dinner or before dinner if my husband cooks. Workout is done in 30-45 minutes.
Similar to you, I started weight training at 46. I am now 53 and compete in powerlifting for fun. I will never stop lifting.
Thank you so much for this
This is awesome!!! Thank you!!
Thanks for this! I am 72 , joined gym a month ago - just want to “live” while I’m alive! I know nothing! This was triggered when I could NOT get out of the “low” chair at the beach…. 😩. The demo is so helpful.
I’m right you at 72! I think that is why JJ is such a good find.
Fantastic video! Thank you
Brand new here. I am 49 - and on spring break. Bikini pictures did it: I am going home and joining a gym. Never had to do anything to look toned and slim, that has definitely changed. Excited and scared for this new chapter. I want results w minimum effort so I can live my busy life looking fabulous and being healthy.
I too am 49. I started strength training and calorie and macro tracking almost 12 months ago. I used to do it between the ages of 15-25 (not the tracking part) and then life got in the way. I’m in better shape now than I was back then. My start weight was 8st 11lbs, and I am now 7st 8lbs (UK size 4-6, US 0-2). I’ve built muscle and lost fat. I now have the confidence to wear a bikini for the first time in my life! It is slow progress when you start, but be consistent, and have a goal and focus on it. If you keep at it, you won’t regret it. You’ll look and feel amazing.
How much time each day are you working out? Need biggest bang for my buck and don’t want to over train. Thanks
@@Littlefurball7 I do weights 5 x weekly. Mon: legs & shoulders (45-60 mins); Tues: recovery day; Wed : Shoulders (35-45 mins); Thurs: recovery day; Fri: legs (40-50 mins); Sat: Chest & triceps (50-60 mins); Sun: Back & biceps (50-60 mins). I also do Hypopressive core strengthening 3-4 x weekly (15-18 mins), and I make sure I get at least 7500 steps in a day.
If you are interested in trying hypopressives, search for Alana Blanchard pro surfer breathing tutorial. She has a couple of tutorials on her TH-cam channel that she does with a physio who specialises in this for of exercise. It strengthens you core like a girdle, rather than individual components, using low pressure. I lost 2.5 inches from my waist doing these.
The training is all good, but combine this with the tracking and it takes it to a whole new level. I eat more now than I ever have. I keep my meals low calorie but high nutrition, especially protein. I usually eat 3 main meals, 3-4 snacks, 2-3 coffee’s, a pudding after dinner, 1 cup of French earl grey, and, when in the gym, green tea. I’m actually eating breakfast as I’m typing this. I’m having a cooked breakfast of smoked salmon, 1 fried egg, fried tomatoes with cumin, a fried tofu slice (seasoned with cornflour, garlic salt and black pepper), and 4 home made crumpets. I’ve come up with lots of healthy alternatives to not so healthy foods. So, I can have my cake and eat it.
I’m happy to share recipes if you want some ideas.
Hope this helps 😀
@@Littlefurball7 I do weights 5 x weekly. Mon: Legs and shoulders (50-60 mins); Tues: Recovery day; Wed: Shoulders (35-45 mins); Thurs: Recovery day; Fri: Legs (40-50); Sat: Chest and triceps (50-60); Sun: back and biceps (50-60). I also do hypopressives 3-4 x weekly, and make sure I get at least 7500 steps in day. Hypopressives train your core like a girdle, rather than individual components, under low pressure. I lost 2.5 inches from my waist doing these. If you are interested in trying hypopressives, search for Alana Blanchard pro surfer breathing tutorial on TH-cam. She has a few videos on these taught by her physio who specialises in hypopressives.
All this trying is good, but come with good nutrition, takes it to a whole new level. I keep my meals low calorie but high nutrition, especially protein. My typical day consists of 3 main meals, 3-4 snacks, a pudding after dinner, 2-3 coffee’s, a French earl grey, and a green tea when in the gym. I eat more food now than I ever have. I’ve come up with healthy alternatives to unhealthy foods. I’m happy to share recipes with you if you want ideas.
Hope this helps 😀
Wow the tripod analogy for the single arm row makes total sense! Thank you for such very well presented instructions
I was one to not workout, in fact, I didn’t like it. In my younger years I was naturally fit and slim and could eat whatever I wanted so I had no motivation to work out. Now at 51, I’ve slowly progressed my workouts for several months, taking it up a notch gradually. I battle long term chronic pain in my glute area and am determined to get past it because I can’t live with that anymore. My left side glutes are slow baby steps and the rest of my body is feeling stronger that I feel lighter (not literally weight lighter) getting up from the floor.
Thankyou JJ for another great video. I got so much from this. I had surgery on my pelvic floor last year and have been battling to build up my strength ever since as I'm not allowed to lift anything heavy now. I'm going to go back to my physical therapist and see where to go from here as I can see how important it is. Thank you for this explanation 🙏
Thank you so much for this video and workout plan! Im 57, menopausal, lost all my muscle! I really need to Gain weight!
You got this!
Love this info packed video! Thank you. What kind of creatine and lucine do you recommend and at what dosage?
Found you on TH-cam in October 2023, J.J. I love how you teach, explain the exercises for mature women. I have been exercising for one year now, I like resistance Bands and hand weights.
Thank you for this video. I have been looking for a beginner workout using the gym and the equipment at the gym. How to use it correctly . Would love a tutorial on that
Hi JJ,
I just rewatched per your suggestion from one of my comments on another video, You are right! This is a fantastic overview of how to create a plan. I'd still love a guide to the various types of sets and how best (and when) to implement.
I asked the following the first time I watched this vid and am still curious : why do you not recommend elevated heel squats? I'd been using them in my classes and was going to do so again. After you said this, I decided not to (at least until I find out the reason;) ).
BTW, I think you have about the best set of arms and shoulders for anyone at any age! I'm sure your legs are equally as shredded!
You are amazing because you walk the walk and also are an incredible and effective teacher. You seem very patient! I'm sure all you went through with your son helped develop great patience.
Thank you so much for sharing and creating these videos.
Lisa
Thank u so much, I really understood so much.
Glad it helped!
Love this! What’s the best way to measure protein ? Do we actually put
the meat on a scale prior to cooking ? Do you have a video on measuring out food ? Thx!
Great way to start out❤
Do you have a more advanced Cheat Sheet for those who have been working out ?
Thank you so much for this. I've watched your intermittent fasting video and would like to know how to marry that practice with the strength training you're teaching in this video.
I have osteoporosis, and I was delighted with this video, thanks so much.
You’re amazing! Thank you!
Thank you!
I am 72. Been working out with weights and resistence training for just about 50 years. Unfortunately, despite that, I do have osteoporosis anyway. I still believe in staying strong, flexible and balanced despite that and I look 10-15 years younger because of it and have no physical limitations at this time. Expcercise along with a proper diet are very important.
Keep going my love ❤❤💪
Thank you! There is so much information here.
Glad it was helpful!
Damn lady ! You’ve got great arms !!! Great video
Love the rationale for strength training.
Thank you!!! You explained all this so well and it’s just what I was looking for!!!
Awesome! Glad it was helpful :)
Thanks for the tips! Inspirational as always!
You are so welcome!
Good morning JJ. As always this is so helpful. I am forced by the lose of my mother to be traveling and staying with family over the next several months and I have only just begun my health journey so I wondered if you would consider making a video using resistance bands only? Walking isn't much of an option right now from a bad disk but I know replacing fat with muscle will help. Thanks for all you do ~Patti
Thank you this is just what I needed. I’m like trying to get started and you made everything so clear for me.
Glad it was helpful!
This was so good! Thanks 🙏 😊
You're so welcome!
Thanks so much! Loved this! ❤
So glad!
Great video!
Thanks!
I started to follow u. I have to build muscle. I have a difficult time adding so much protein in my diet
Oh crap what great guidance and thank you, I've lost so much strength with operations, age, and injury.
Do you have a workout routine for balance?
Thank you so much for this amazing video
Thank you for watching!
Thank you so much!! You are so awesome!! I love your videos. Please keep them coming. They really are a great big help you’re the best.❤
Thank you!
Excellent video! What Creatine do you recommend?
Great informative video. New subscriber looking for more. Keep helping us slackers! ❤
Thanks! Glad you're here!
Hi, thanks for this great content. How do I get the planning sheet on your thumbnail? I downloaded all of the info from the links and it’s not there. Thanks for your assistance!
Thank you - I need a change in my workout and like what you are saying plus I was doing squats wrong - trying to keep my back upright. BUT workout plan doesn't download.
Great safety shares in here for all the exercises, I found the shoulder tips were things I didn't know!
Glad you enjoyed!
Perfect! This is just what I needed to get started. Thank you!
Great! Thanks for watching.
Can you do a video on neck sag and tightening that part of the body and how upper body exercising affects that? I’ve noticed since I turned 40 my neck is saggy. I don’t exercise at all.
I've watched so many strength training videos and have liked several, but I love your's. You give an intro but then get right to the exercises and keep on going while explaining them. I love that! I don't want to take a three minute break between each exercise while someone explains them and their benefits. Thank you!
I'm glad you liked it 😊
I tried to download the free weekly workout routine shown above....does not seem to work. Would be really nice to have that. Love your podcast and channel!
You are so good! I love how you explain everything!!
Thank you so much! Glad it was helpful!
How do you get the work out plan! Love this! I was in a program at the Y and some of the mistakes you pointed out were given as proper training!
I couldn’t hit the like button fast enough!! Fantastic information, JJ!! Love the structure and detail. You have impressed upon me the need to set goals. Been resistance training for many years, lifting heavy, but have little to show for it even tho diet is clean. Upping my protein and doing some tracking to see if I can get things moving. Thank you!
Much appreciated! Glad this helps :)
Progressive overload
JJ, THANK YOU !! This is the BEST strength video I've ever seen ! LOVE the details, the "why", the correct form instruction is invaluable. THANK YOU ! You've always been my "go-to" in the over-crowded world of fitness.
Glad you enjoyed it. Thank you!
says its in my gmail but not there
What a thorough video. Thank you so much. I am 57. I have to confess I do the one arm row exactly how you said NOT to do. Lol! Now I will do them correctly so thank you for that. This video was fantastic. I’m so happy I’ve found your channel and your store. I’m in!!! 👍
I'm glad it was of help to you 😊
This is very helpful.wish I could be trained by you… thank you
Glad you found it helpful!
Your channel popped up on my TH-cam and I’m so glad 🙌🏻 I’ve subscribed and downloaded your resistance training cheat sheet. I’m in a catch 22 situation at the moment as waiting for an operation for spinal stenosis and overweight and type 2 diabetic now 😢 Feeling really fed up and can’t do much. But I’ve watched your strong arms video and I’m sure I can get started with those so it’s made me feel more motivated and I’m going to plan getting fitter after my operation 😘😘 Really appreciate you 🇬🇧
Love it! Thank you for sharing and keep it up, Barb.
I bought a Tonal a few years back. Fell down the stairs and stopped using for a good year. Been back and the investment in the machine does not disappoint. It automatically knows when you can do more and I live watching my strength score grow. Thanks for the tips about protien and measuring my body comp. I am going to look into that.
This is the video I needed! Thank you JJ ❤
Glad it was helpful!
I can’t thank you enough!
You're so welcome! Thanks for watching :)
I have been binge your videos, I’ll be 40 and start looking to improve my health following all your advice, and incorporate it, thanks you for sharing all your information, I really need this videos I’m training from home and that absolutely helps me a lot to keep going and motivated 🙏
Glad to hear it. Thank you for watching.
Hey just found your comment..I am also turning 40 this year..and just thought to start working out at home..till now I haven't done any workout..how do you doing at home and are you following any workout plan..if possible pls guide .🙏.I am new in this journey.. since some days , I am experiencing knee pain ..so thought of starting some workout
JJ. Thanks for this amazing Video. What I am looking for is a couple of strength training exercises that do my arm, my core, my leg and my butt. I was wondering if you have a video that covers all these areas on what exercises to do, reps, etc. Please I have been going and watching lots of your video and I have yet to fine. Thanks in advance for your excellent expertise. Dana.
It's good to do those on separate days
Hi JJ. How long would each workout be with only choosing 3 exercises of 3 sets x 12 reps each? Would it be fair to say to add on exercises if you are at the 8 week mark starting out? I realize this is a beginner program, but if you want to “up” the ante, add exercises? Thank so much for sharing your knowledge.
Binging your videos, as at 46 I just started resistance training. I've loved running for 10 years, knowing 9ne day I would need to reprioritise... that just happened and here I am. Thank you!!
That's awesome to hear! Keep up the great work and enjoy the journey into resistance training!
How do you get the leucine in your diet or does it comes already in the protein powders?? Thanks
Thank you! I feel I have a plan- a road map- as a caregiver I have t found time fo work on. Me. What type of bench do you recommend? Flat?
These are amazing tips and exercises but I can't do these anymore! I have sciatica arthritis on my tail bone . 😢
Thanks so much, just what I was looking for. Been following you for 17 years now and your workout will help me at age 68, build strength and get my core back! I’m starting today💯♥️🙌🏻
Awesome, keep it up and thank you!
wow, that's awesome!!
I struggle with this too. Other good/decent amount sources are nutritional yeast, beans, nut butters, whole-grain bread, fish, edamame, tofu, hemp seeds, chia seeds, whole grain pasta.
I thought this was an exercise video. When does it get started?
The problem with all these "prerequisites" is that it's overwhelming and most people will stop right there (as I just did). I am not going out and buying a bunch of stuff to see how UNFIT I am. I just want to get started. How about get to the point of the video (the exercizes) and then at the END push all these other things?
Other workouts for older people are much simpler. Gonna move on
I'm 57, and hit formal menopause at age 55. I didn't notice any major muscle loss until after that, but by mid-40s it seemed I lost muscle tone much more quickly in between periods of working out at higher intensities. It came back quicker too prior to age 55, so we def need to follow your advice, and keep working it out on the daily because it's so much harder to build it back now.
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Thanks so much! I’m 60, been fit all of my life until this 5th of last spinal surgeries. Your videos are very encouraging!
You got this!
Sweet Ty for helping us older gals
I'm just happy to share my knowledge 😄
Hello! I’m here because I could barely lift my 5 month old baby grandson today. My all over body strength is sub par. Thank you for this information! ❤
You got this!
I have a really bad knee that really limits my lower body workouts. I use knee pads with raised foam around the knee caps which helps a little bit. It’s so frustrating. What suggestions do you have?
How much cardio do you recommend? I’ve been doing a lot of research because I’m 42 and peri menopausal and am finding it more difficult to take weight off now. It used to be a lot easier. Most of the research I’ve been doing puts more emphasis on strength training than cardio.
What do you think about using a rebounder?
I got a Dexa Scan 3 months ago and it really motivated me to start moving and lifting weights.
Turning 40 soon. My bone density is low and I have visceral fat over the 2% norm, so there is a lot of work to be done. I am ready to kick that bad fat in the boooty 😅🎉
Thanks for meeting beginners where we are! A chronic illness has left me weak over the years as I turn 60. I'm thankfully having some better days now, and my doc said priority one is building strength back. I absolutely hear the concern about not feeling fit enough for the gym! But I have one in my building and would love to have a trainer get me going. My mind thinks I'm in my athlete days, but I'm sure my form would say otherwise! Thanks for this. xx
A trainer would do wonders! You can do this!
When your Working out and developing muscle mass will the scale go up when you weigh yourself in?
Where and how do you go about getting a DEXA scan?
Do you have a continuous workout video ? Great great advice and tips. Fantastic. Thankyou
PS if someone who looked as fit as you wanted to give me tips at the gym i would be happy to take it
Tried to download the cheat sheet but no luck - I checked all folders including spam. Was it a limited offer?
Great advice though to combat sarcopenia
Do you have a video on the equipment you recommend - what brands and what are they called? I think I heard you say “you can get a lumen”…I don’t know what that is.
Hi do you have pure workout videos that I can use to workout too? I can’t seem to find any on your channel.
I have an odd question. I always wondered, do you ever get to lifting a heavy weight or doing a certain amount of reps to where you have reached as far as you can go and then, what do you do when you have reached the highest weight or done the most reps you can ever do? Is there like a pinnacle where you just stop there or would you keep doing the highest level?
I got a workout routine downloaded but it looks different from the one being held in the thumbnail. Is that one available?
The link doesn't let you download anything. A black box comes up on the webpage and then nothing.😥
It's almost week 4. Can you show us how to add on more moves. Like how to do a proper kettlebell. Or the step ups ... show us what other thing😂s we can add to our workout. Btw i can see progress. Ive lost a few pounds & i actually have muscles. I can see the difference in my clothing. Thank you for showing us this. Its all doable & i see results. 😊
That's great news! Yes, I will work on creating more exercise tutorials soon. Thank you for your feedback and thanks for watching :) glad to hear it's helping so far and stay tuned for more!!
JJ. I have tried to download the sheet but I can't. Any other ways to obtain it?
Thanks dear in advance for your divine guidance 🙏. I AM 59 yr old gynecologist from India, love you ❤
Thank you for the support!
Where is the rest of the plan posted. I only are Monday. She there a video to follow it
I've entered my name and address several times and I am not finding the download anywhere. Curious what I am doing wrong. I've checked my span and my download folders.
I would LOVE IT if a personal trainer would correct me at the gym! I wish somebody would if I were doing things incorrectly. That could save me from an injury.
You said you started doing these in 1984. I was 2 years old at a time and here I am 42, but I can't do half of what you show me. It' sad, but I'm here to change it. Thank you for the tips. 😊
Don't be sad because you can start now. Slowly but surely you will be able to do most of what she showed here. You will feel better as you progress. Good luck!
You can do it!
Can this be done at home or do I need a gym?
Great video. Can you please provide creating brands you recommend? It’s a little overwhelming with the various brands available. Thank you in advance for your guidance!
Hello! Here is the Creatine that JJ uses and recommends - amzn.to/42imEra - Cheers, Team JJ
Thank you, JJ!!! I’m 64. Last year I lost 20+ lbs due to mold (too skinny). I put it back on, but I couldn’t understand why gardening was so physically taxing this year. Then I realized I lost a Lot of muscle😢 I love Peter Attia’s philosophy and his Latest Shorts proper form. Between his content and the gold you’ve given us here, I feel like I have a chance at getting stronger without injury. That’s the key!
Thank you for sharing, Mary!
@mary-st3vt I follow Peter Attia too. Can you point me to the content you mention above? “Latest shorts proper form” thanks.