Are you looking for recommendations on strength training workout programs for women over 40? *In this post I’ll be sharing the best Beachbody at-home workout programs for women over 40.

If you’re a woman over the age of 40, there are so many benefits of strength training. Unfortunately the aging process causes a natural loss of muscle mass. However, you can combat nature and fight back with these effective strength training workout programs at home in as little as 30 minutes per day.

Even if you are not strength training already, it's never too late to start!

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This post is about the best strength training workouts for women over 40.

Keep the muscle you have and healthy weight gain with new lean muscle mass
Strengthen bone density
Attain and maintain a healthy body weight, body fat percentage, and body composition
Protection from injury via better range of motion, balance and joint strength
Reduce severity of chronic conditions like arthritis, back pain, obesity, heart disease, depression, and diabetes

If you’re totally new to strength training and working out, you may want to invest in a personal trainer. These at-home workouts can certainly supplement a gym routine. However, I personally haven’t stepped foot in a gym in almost 10 years and love the flexibility and consistency of home workouts.

Different types of strength training programs:

There are different at-home strength training programs depending on your goals, the space and equipment you have available, and the types of exercises you enjoy.

It's important to make sure that whichever program you choose includes a balance of upper body, lower body, and full-body workouts.

Body weight training - no equipment needed for this type of training! Body weight resistance exercises are a great way to get your workout in anytime, anywhere. These types of workouts are perfect for small spaces, traveling, or a tight budget.

Dumbbell training - lifting weights is my favorite form of strength training. With an effective program, you can start with as little as 1 pound free weights and work your way up to heavier weights while safely challenging yourself.

Recommended workouts

All workouts below are available in the Beachbody On-Demand library of workouts. As a reminder, remember proper nutrition is also KEY in gaining lean muscle mass. All of these programs include a warm up, guidance and cues for correct form, and different types of exercises to get you in the best shape of your life!

645 - an excellent beginner program, focuses on functional fitness with better results using proper form, and keeping your connective tissues flexible with mobility workouts. You’ll use dumbbells and resistance bands. This is a fantastic beginner or intermediate strength training program.

Liift4 - classic strength training moves mixed with abs and high-intensity interval training. At only 4 days per week, you’ll have lots of flexibility in your schedule to stay on track with the program calendar. To be honest, I recommend skipping the HIIT portion of the workouts most days, you only need to do this type of cardio 1-2x/week.

P90x3 - a well-rounded beginner fitness routine by the OG of home workouts, Tony Horton - this comprehensive program includes weight lifting, body weight workouts, and active rest days to give your body time to recuperate between more intense workouts. This is one of my favorites!

The Master’s Hammer and Chisel - this is an awesome muscle building program.You’ll get comfortable with the basics of weight lifting like bench press, bicep curls, and pull-ups. I recommend the Hammer workout calendar for a simple approach, as the Chisel workouts often have compound movements that may be confusing for beginners and ineffective if you are more advanced.

Body Beast - a pure strength training workout program, this one has it ALL. If you’re serious about lifting heavy weights and building muscle mass, this is the program to aspire to.

Ultimately your fitness goals are up to YOU and you can use a combination of these programs to progressively reach your goals. The best workout routine is the one you will be consistent with and having a Beachbody On-Demand membership allows you the freedom to choose the best workout program for YOU.

Nutrition

Living healthy is a combination of physical activity and nutrition. In addition to choosing one of these programs, make sure to combine it with proper nutrition support. Check-out my 1:1 coaching for the best support and advice for reaching your goals.

Hitting middle age does NOT mean you have to give up on working out or building muscle! These programs are tried and true workout programs designed to give you the results you’re looking for at any age.