Strength training after 35

Nov 30, 2023

If you're a woman over 35, lean in...


You’ve heard me say before that after you hit 35, you’ve got to start prioritizing strength training/weightlifting over cardio.


But you’re probably wondering how often, how long, and what exercises work best.


Well, today, I’m spilling it ALL!


So, first, you should be lifting at least three days a week, which can include a day or two of rest in between. So, M/W/F or Tu/Th/Sa, etc.


Next, you’ve got to use heavy weights. The actual number will vary from person to person, but the weight should feel heavy, like you’ve got to put effort into moving it, AND you feel pretty fatigued towards the end of your set.


Your focus should be on the major muscle groups – glutes, quads, hamstrings, shoulders, biceps, and back. And your exercises should start with the basic standards – squat, deadlift shoulder press, row, and curl.


If you’re new to the gym, or at the least new to the weightlifting part of the gym, don’t be intimidated by people who are using machines or creating what seems like crazy-complicated exercise combos. The basics are the best place to start, and I promise they’ll get you great results when done consistently.


Lastly, if you want to get the most out of your strength training sessions, you’ve got to focus on getting good nutrition and lifestyle habits, too.


Prioritize protein, eat All the food groups (including carbs!), drink water, reduce stress, and get good sleep.


Our team of coaches here at MacroU specializes in helping women over 35 create cohesive nutrition, fitness, and lifestyle programs that work with your body, not against it.


If you need help creating a plan you can actually commit to for the long term, we’d love to meet you!


Click HERE to get our exclusive blueprint for bringing your nutrition, fitness, and lifestyle together in a way that gets you to your goals and beyond!