Muscle Building Workout Program

Looking for a weight training program to follow for women in midlife? Look no further!

Okay, we know that lifting weights is awesome for women’s overall health at midlife, and specifically, it’s amazing for bone density, joint health, metabolism, and of course, CONFIDENCE. But if you are bouncing around from workout to workout because you don’t know what to do or if you are on the opposite spectrum and have analysis paralysis and can’t seem to find the perfect program to get started with, I have great news!

I recently programmed 3 full-body weight training workouts that are designed to help midlife women progressively get stronger and build muscle! BUT, there is no magic here besides CONSISTENCY. I promise you, if you do these workouts for 4 weeks, pick weights that challenge you, and stay consistent, you will start to feel amazing.

Here’s how it works: Download the program materials below. You will need a few sets of dumbbells ranging from lighter to heavier. If you have been lifting weights for quite a while, choose a more challenging weight. If you are new to lifting weights, start out light and as you go from week to week, challenge yourself to lift heavier. Remember – heavy is relative. What is heavy for you may not be for someone else (no judgement!) This is YOUR journey. Make sure you write down what weights you use and how many reps you perform so that the next time you do the workout, you can try to increase your weights.

I recommend doing these workouts with a rest day in between – like Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. On your off days, get a walk in or do some stretching and/or foam rolling!