Women +40 build muscle and strength

This program aims at aiding women +40 who are not professional athletes to achieve goals for optimal health and longevity. It is based on Dr. Stacy Sims' science based approach, all backed by scientific literature, especially tailored to women's biology and performance.

For practical reasons on this app, I made the program 4 weeks, but it would be ideal to run it for 12!

It includes 2 SIT (sprint interval training) sessions per week using a treadmill, but please look into this online, as you can also use an assault bike, rower, etc. Also, I have put in 3 sets, but consider you should build up to 8. Post menopausal women, instead, should stick to 3 sets but do it 3-4 times per week. 

In regards to choosing your weights for each specific exercise, consider that we aim at lifting HEAVY. This means you need to use a weight that will allow you to do 6-8 reps with good form, max. If you can do 9, you need to increase your weight. 

Please make sure you research further, as there is nutritional advice and many other helpful pieces of info about how a +40 woman's biology works and how this affects her training routine when working towards optimal health and longevity. 

*Note: the app offers some exercises but please consider that you can do them using different techniques, tools, and machines. For example, I have put in Bicep Curls with the cable, but you can definitely do them with dumbbells or even the bar. Same goes for squats, RDL's, etc. Just focus on the muscle group and adequate weight. 

Happy training from Javiera! :-)

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Week 1

Week 2

Week 3

Week 4

Walk

Hip Thrust (Machine)

Leg Curl

Pull Through (Cable)

Pull Apart (Cable)

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Hip Abductor (Machine)

Hip Adductor (Machine)

Front Raise

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Bent Over Row (Dumbbell)

Push Up

Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift

Step-Up (Weighted)

Sprint

Glute Kickback (Cable)

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