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I want to share information on weight lifting workouts for women over 40.

The reason is mostly because women over 40 aren’t doing them enough (or at all). And also because I changed what my own look like, and thought you might benefit from the information.

My Workouts

I recently posted THIS Instagram reel. The caption was,

On February 28, 2024 I was working out in a similar fashion to what I had been doing for about 1.5 years when I fell over. I could hardly breathe. I was in so much pain. A couple days later I had an MRI; I had herniated a disc in my back. My chiropractor and doctors said I healed faster than almost anyone they have seen. [Makes sense with all the things I did and healing protocols I had in place.]

After that….

🪄The MRI sent off signals for a huge bump that needed to be checked for cancer.
🪄I had the lump removed; no cancer found.
🪄Instead of going back to my old ways of working out, I simply started lifting and walking. And ONLY those two things. I hired a trainer who writes all of my workouts. I lift 3-5 days per week; walk almost daily.
🪄And I massively increased my protein consumption, along with fat and fiber.

Somewhere in all of this CONSISTENCY, my body has gotten so much stronger. AND my mind is getting so much more clear. One change inside the gym has led to MORE **outside** of the gym.

I’m on the brink of something I’ve never been on the brink of before.

And at 41 years young, I’m here for it. ✌🏻

After I posted that someone commented, “What were you doing before? :)”

And many others sent private DM’s with similar questions.

So I thought I’d put this information together in one place, so as many of you could benefit from it as possible.

My PREVIOUS Workouts

I was never interested in all things “working out” until I hit my early 20’s. 

And once I got interested in working out, my way for approaching it was running; with the mindset that more was better and the longer, more intense the run, the better results I could achieve.

So I did that, and then made note HERE: But then I got injured. My body began to break down. I had problems upon problems physically. I still loved it mentally. Weight loss stalled, but even when it didn’t stall, my body never changed. I became a skinnier version of my former.

MEANWHILE, I was sick all the time. I was bloated, tired, achy, and, of course, alternated between being severely constipated and unable to stop going to the bathroom on the daily.

At some point, I almost stopped running altogether.

In 2019, I wrote ‘What I Really Think About Workouts and Gut Healing.’ If you’ve never read that article and the types of exercises I’m talking about, do it now.

By 2019, I had already healed my gut and so in that post, I mentioned,

My workouts are minimal in quantity and the only days I am “all out” are few and far between. If I choose to have a hard workout day, I typically rest one or two days – doing nothing – barely even walking.

So progress was being made, that’s for sure. 

Turning 40

I turned 40 in 2022, and started doing new workouts.

These workouts included:

• Heavier weights focusing almost entirely on my lower body
• A LOT of kettlebell work
• And a LOT of heavy loads via sled work

My physical activity in the gym (and at the track) were fairly intense. 

Honestly? I can’t tell you that I regret all of that work because during that time I formed a community of friends who loved these same types of workouts. They kept me motivated and I loved​ every minute.

However, at some point, I actually started feeling my body being broken down vs building up.

The workout plan simply wasn’t working for me any longer. 

While my gut still felt great, 2 other major things happened at the beginning of 2024:

1. Testing results proved I was dealing with severe adrenal dysfunction (you can read all about that HERE) and then
2. Right after​ I turned 41, I herniated that disc (February 28, 2024).

Essentially, during that first year of my 40’s I saw both the highest of highs and lowest of lows from my workout programs.

Herniated Disc

After I herniated a disc, I had to let my entire body rest.

Note: Because I’ve been asked, here is how I herniated a disc.

That day, my lower back felt tight and weak. Not hurt, just tight and weak.

But I wanted to workout (yes, I have an addictive personality).

So I went to the gym, and after a short warm up, started in on the kettlebell swings.

I wasn’t even doing heavy weight that day – swinging just 2 x 25 pound kettlebells. Nonetheless, I got done with about 7 sets, and as I went to pick up the kettlebells for the next set, I fell over. Yes, just fell right over.

I knew right then and there that something was really wrong.

At the time, there was only one trainer in the gym – Ben. He gave me ice, and told me to rest for a bit with it.

I could hardly move or breathe, but because I was so embarrassed, willed my way about 30 minutes later to my car and drove home. That day and the next were the worst. I cried a lot, and even threw up on night one from the pain.

So when I say “rest,” that’s what I mean.

While my doctors thought recovery would take far longer than it did, I went almost 4 weeks with doing virtually nothing except seeing my chiropractor a few times a week and doing the necessary stretches for healing. 

During this time, I watched a lot of videos from Brendan Backstrom from lowbackability.

And I realized that something had to change.

My body had spoken, and it was time to look at weight training and fitness goals in a new way.

May, 2024: Strength Training Program Changes

What I was missing were those full-body workouts, focusing on different muscle groups and ensuring that my whole body was getting stronger plus​ was keeping in balance.

​I wanted to go back to straight strength training exercises vs. workouts that were just “hard” and exhaustive.

But the problem was that I didn’t want to dedicate the time to creating my own workouts. 

A girl who worked for us told me she had hired Ben (yes, the same Ben from above) to write her workouts and that they were not only super effective, but also time efficient.

BINGO.

Exactly what I needed.

I reached out to Ben, and he asked me what my goals were.

I told him, “Strength not weight loss.” And he built my program.

Why I’m Obsessed with These Strength Training Workouts

Let me tell you why I’m obsessed with the workouts:

• I started slow. The workouts were 3 x week, and they were all full-body workouts. This is important to note because I was now doing upper body lifts in addition to the lower body ones. Up until this point, I rarely did an upper body workout. Furthermore, each workout only required 30-40 minutes. And finally, he had me walking 30-45 minutes most days per week. I didn’t always hit that, but aimed for it.
• My workouts included zero HIIT workouts, which for me was critical. (I’m sure he puts those workouts in for people with other goals, but not mine. And I was grateful.)
• They are not basic! These are not workouts that have you doing any certain workout routine using just dumbbells or barbells or the like. Instead, I use so many different pieces of equipment from resistance bands to dumbbells, barbells and machines, and even bodyweight exercises.
• Simple workouts made simpler. Ben’s programs are all inputted through an app called Trainerize Fitness App. Now, I’m not one for using a ton of apps, if you want the truth. I could never stick to anything like MyFitnessPal back in the day. Besides, I highly prefer paper over digital. But this app is perfection:
  • Ben loads up my workouts for the week, and then I can I can follow and record daily.
  • If I don’t like one of the exercises, I can easily substitute with a different exercise in the library. 
  • The app saves all previous reps and weights I’ve done so I don’t have to remember anything from time-to-time.
  • Once I complete a workout, the app will tell me about any new personal bests. 
  • I can communicate with Ben directly through the app.
• I am never bored. No two workouts are exactly the same, and I am literally excited for every single one of them. 

Weight Lifting Workouts for Women Over 40

Click HERE to save this article on weight lifting workouts for women over 40 for later.

Remember, the female body is not just a “smaller version than a man’s body.”

If you’re reading this and you’re in your 20’s this is still crucial to remember​.

However, one thing I think women get wrong time-and-time again is that muscular strength is only for men. And that could not be more inaccurate.

5 Top Health Benefits of Strength Training

In fact, here are 5 top health benefits that highlight the importance of strength training:

1. An increase in lean muscle mass, which can increase metabolism and help with weight management.
2. Risk of injury prevention (injuries which many times accompany the aging process)
3. Bone health – this one goes along with number 2 – “As women age, their bone density declines, making them more susceptible to breaks.” (source)
4. Hormone balance
   1. “Strength training plays a key role in hormone balance, aiding in controlling stress hormones”
   2. “Regular strength training stimulates the production of fat-burning hormones, which aid in weight loss and body composition management.”
   3. “Strength training stimulates the production of growth hormones, beneficial for maintaining heart health.” (source)
5. Mental health + overall health and the quality of life

Weight Lifting and Your Gut

I would be remiss to not talk about why I think weight lifting is beneficial for the gut, considering that my entire life’s work has been spent focusing on the gut.

For starters, more than any other exercise means, I believe that the combination of lifting weights with straight walking is your best bet. 

Too much exercise and constantly engaging with long sessions of high-intensity training almost always goes against healing (or making “fat loss” progress for that matter).

Again, you can return to the article I linked to above regarding ‘what I think about workouts and gut healing,’ but research clearly indicates that:

Extreme physical exercise can cause dysbiosis—an imbalance of the gut microbiome—which can negatively impact overall health. In some cases, overexercising could cause more harm than good. (source)

However, BMC Sports Science, Medicine and Rehabilitation makes note that:

Resistance training may reduce inflammation through modulation of level zonulin and mucin. 

And while I would love to sit here all day and find ALL the scientific research to prove this, I simply do not need to.

Why?

Because I have lived through doing every single type of workout out there AND have also been diagnosed with all the gut issues like SIBO, Colitis, IBS and Leaky Gut.

My trial-and-errors can be purely for your benefit.

I promise you this.

Proper Nutrition

I could not write this article without also mentioning proper nutrition.

And while you might think that means “following a specific diet plan,” it absolutely does not.

I healed my gut so that I can be free from bloating, weight gain and misery plus have the added bonus of metabolic flexibility. 

Metabolic Flexibility

In case this is the first time you’re hearing the words “metabolic flexibility,” let me quickly share with you what that means.

One of the simplest ways to understand it is through this description from Lumen:

Being metabolically flexible is like being adaptable to life’s unexpected turns. When your metabolism is operating efficiently, switching between different types of fuel (carbs and fats) is easier based on what’s available.

Metabolic Health is increasingly recognized for its vital role in optimizing weight management, enhancing physical performance, and reducing the risk of metabolic diseases.

I actually have an entire post on metabolic health, metabolism 101, and how to test your own HERE.

As it relates to my personal diet, the consumption of those different types of fuels does not affect me. 

I can eat fat, carbs, protein, and fiber and maintain my weight (or lose).

But again, please remember that this is because:

1. I FIRST healed my gut and
2. 90% of my diet consists of whole, unprocessed foods which include all of carbs, protein, fat and fiber

41 Years of Age (and I’m NEVER going back)

I always thought when I turned 40 that I’d wish I was 20 again.

Nope. I don’t. Not even a little bit, and certainly not as it pertains to general health, gut health, and/or how I thought I’d get rid of bloating, weight less and reduce body fat.

I’m not the only 40-something on the Internet talking about strength training, weight, protein, and optimal health. However, I am one of a few that ARE talking about gut health as the primary factor in all of it.

Anyways, I digress.

At 41, here’s what I know for sure about any and all workouts for the 30’s (what I WISH I would have done!), 40’s, 50’s and beyond:

1. Use proper form over worrying about heavy weights. 
2. The best way to optimal health is through weight training, walking, and (mostly) consistency.
3. Do the bench press — it won’t make you a bulky muscles man 🙂 Remember, we are not small men.
4. If you can’t figure it out on your own (and most of us are not personal trainers and/or a fitness expert!) then HIRE someone — yup, totally giving a plug for you to CONTACT BEN. (For the record, I make NOTHING if you work with him. But I will sing his praises forever!)
5. Pay attention to old injuries and be cognizant that anything left without addressing will ultimately come back to haunt you.
6. Rest more. It’s okay to have a rest day whenever you need it.
7. Weight lifting – whole body – not just legs, or upper body or core – will make a huge difference in your physique and life.

p.s. I’m not one to show a lot of pictures. In fact, you rarely see me personally. But here ya go 🙂

If you liked this article on weight lifting workouts for women over 40, you might also enjoy:

1. Best Supplements for Women Over 40 (a guide for women in general)
2. Am I Sick [How to Heal the Gut with No Previous Knowledge]
3. Ozempic Side Effects Hair Loss, GI Motility

Questions?! Leave them in the comments!

Xox,

SKH