3 Fitness routine changes for women over 40

3 Fitness routine changes for women over 40

Women in their 40s experience significant changes in their bodies.

I began to notice that my skin wasn't as tight as it used to be, and I started seeing more wrinkles appear! It got me thinking about life as I approach my 50s and beyond! My conclusion was clear: it's time to start taking action now so that I can live the healthy, fulfilling life I desire!

So here are 3 things I am making a habit of.

1. Adding strength training in my life.

I'm more inclined towards cardio workouts, and I didn't realize how crucial it is to incorporate strength training into my routine regularly.

Strength training offers numerous benefits;

  • building muscle mass
  • boosting metabolism
  • strengthening bones.
For women over 40, maintaining bone health becomes increasingly important as they are at a higher risk of osteoporosis. Weight training not only helps build muscle but also increases bone density, thus reducing the risk of fractures and osteoporosis.

However, establishing a consistent strength training habit isn't easy. To make it more manageable for myself, I took two specific steps. First, I joined a Facebook group dedicated to fitness, which serves as a source of inspiration and motivation. Seeing numerous women in their 40s, 50s, and even 60s prioritize their health encouraged me to do the same. Second, I started incorporating home workout sessions into my routine. As a busy mom, wife, and business owner, I needed to make the most of my time. Going to the gym regularly wasn't feasible for me, so I decided to bring the gym to my home! With just dumbbells and a yoga mat, I created my workout space, keeping it simple yet effective.

home gym


2. Started tracking my macros, and protein intake.

Once you reach ages 40–50, the natural loss of muscle mass as you age begins to set in. To prevent this and maintain independence and quality of life, increasing your protein intake becomes crucial. [Click here to check how much protein you need] I set my protein goal to be 100g per day, and it's still a struggle to meet it consistently. As I track my protein intake, I've realized how little I was consuming—some days as little as 33g only! To reach my goal, the easiest way is to increase the amount of protein-rich foods I normally eat. For example, if you often eat a 3oz chicken breast, increase it to 5oz, or if you typically have one boiled egg, have two instead! There's no need to create fancy new protein dishes.

Once I consume my protein, I make it a habit to track it daily and see if I am on track!

3. Journaling

Is journaling your jam? It wasn’t really for me. BUT I started journaling my overall days: what kind of exercise I've done, how I felt about it, and what I need to work on more. I don’t do this every single day, but it helps me plan my next workout better and gives me more perspective. Also, taking photos of my body progress regularly. (Hopefully, one day, I'll feel proud enough to share my results)

Try at least to log what kind of exercise you did and how you felt. Keep it simple! Here's a printable fitness planner pages including a daily journal page that you can try!

 fitness journal and calorie tracking

These are just three things that I feel the need to make a habit of for my older self. I would be very curious to see what yours are in your life? Would you try any of these and see if you feel the difference in your life? I hope sharing these helps you start your fitness journey! 

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