Total Body Workouts for Home or the Gym - for Women Over 40 - The Ultimate Strength Workout for Women Over 40

Ladies, let's talk about why this workout is absolutely crucial for women over 40. After 40, we lose approximately 1-2% of our bone density and muscle mass per year. But here's the exciting news - we can not only slow this down but actually reverse it with the right training approach. WHY LIFTING HEAVY IS NON-NEGOTIABLE AFTER 40: • Bone Density: Heavy resistance training is proven to increase bone density, crucial for preventing osteoporosis • Hormonal Benefits: Lifting heavy weights boosts growth hormone and testosterone production, helping combat age-related hormone changes • Metabolic Impact: More muscle mass means higher resting metabolic rate, helping maintain healthy body composition • Functional Strength: Supports daily activities and maintains independence as we age • Improved Insulin Sensitivity: Better blood sugar control through increased muscle mass WORKOUT STRUCTURE: 1. BONE-BUILDING TABATA (4 minutes): High-intensity intervals using bodyweight exercises to stimulate bone density improvement. Research shows that brief, intense loading periods are especially effective for bone strengthening. 2. STRENGTH SERIES (20 minutes): Focus on fundamental movement patterns using progressively heavier weights. Remember, ""heavy"" means challenging but with perfect form. 3. BALANCE WORK (4 minutes) Using a single leg deadlift, bodyweight only, you’ll challenge both your balance and core strength. KEY COMPONENTS: • Push movements (upper body strength) • Pull movements (back strength and posture) • Hip hinge patterns (posterior chain strength) • Squat variations (lower body power) • Core stability work • Balance challenges Remember: Building strength isn't about age - it's about consistency, proper form, and progressive challenge. Let's do this! 💪 This workout is suitable for all levels with osteoporosis-friendly suggestions provided. 4 x 20sec High knee power skip Squat jump 3 x 30sec Chest press Plank 3 x 30sec Guerilla rows (alt: quadruped rows) Alt curtsey lunges 3 x 30sec Arnie press RDL 3 x 30sec Across body curls Behind head extensions 4 x 20sec Single leg BW deadlift Single leg BW deadlift 💥 START YOUR 14-DAY TRIAL OF MY APP - OVER FIFTY FITNESS → https://www.overfiftyfitness.co/ 🌟 FREE 21-DAY FITNESS CHALLENGE FOR WOMEN OVER 40 → https://overfiftyfitness.club/free-program 🛒 MY AMAZON STORE → www.amazon.com/shop/fitnesswithpj 👊🏽 WHAT I USE, MY WORKOUT TOOLS → https://www.fitnesswithpj.com/shop/ 💝 RENT MY POPULAR: 30-DAY HOME FITNESS PROGRAM FOR OSTEOPOROSIS & OSTEOPENIA → https://overfiftyfitness.club/osteo -------------- "30-Min Strength Training Made Easy for Women - V2" https://www.youtube.com/watch?v=ds-6H_A4aJw&t=1657s "40-Minute Ultimate Total Body Strength Training for Women Over 40" https://www.youtube.com/watch?v=rby411-31fU&t=1s "Knee-Friendly 30-Min Indoor Walking Workout for Women 40+" https://www.youtube.com/watch?v=7TCn3VYT6Es "39-Min Total Body Strength Workout to Build Bone" https://youtu.be/GHG-wIyRWRQ?si=iC8Dln34AsG_wEvh "5-Min Daily Bone Building Drill for Any Women Post-Menopause" https://www.youtube.com/watch?v=eO0kA3Yx9bw "30-Min Total Body Strength - Low Back Friendly for Women 40+" https://www.youtube.com/watch?v=OR2PcX29Uc8&t=60s "15-Min Easy & Fun Mobility Routine for Women Over 40" https://www.youtube.com/watch?v=u85N_vd3sbA&t=352s -------------- 🙋🏻‍♀️ GOT A QUESTION? Have a health, fitness or nutrition question? → https://bit.ly/AskPJAnything 🆓 FREE TRAINING. Have you been thinking of starting a fitness program, but you're not quite sure how to start, or what to do? Let me be your guide! I'll send you the right workouts, daily. Sign up for your FREE 21-Day Fitness Plan: → https://bit.ly/fitfierce -------------- ⁣ 👋🏽 SAY HI ON SOCIAL: → Facebook: http://facebook.com/fitnesswithpj⁣ → Instagram: http://instagram.com/fitnesswithpj⁣ 🖥VISIT MY WEBSITE: → http://www.fitnesswithpj.com⁣ 🙌🏽 TRANSFORM YOUR HEALTH: → https://www.overfiftyfitness.co/ -------------- NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support! https://www.youtube.com/fitnesswithpj https://youtu.be/Q7OLfPijN4k