How Your Week Should Look: Training Smarter After 40

What Should My Workout Week Look Like?

I get asked this all the time:
"What should my workout week look like?"
And the honest answer is… it depends.

Are you just getting back into a routine?
Have you been crushing workouts for months but not seeing results?
Dealing with joint pain, menopause symptoms, or simply no time to spare?

There’s no perfect, one-size-fits-all formula—but there are smart guidelines and strategies based on where you're at, your goals, and your body's needs. So I put together a few sample weekly plans to show you how we build well-rounded, hormone-friendly programs at inMotion.

These examples include a mix of strength training, Zone 2 cardio/ walking, mobility work, HIIT (done right), and recovery days—all essential for women 40+ who want to feel strong, energized, and injury-free.

Here’s a comprehensive weekly workout plan tailored for women over 40, balancing strength training, Zone 2 cardio/walking/biking/swimming/hiking, HIIT (when appropriate), mobility, and recovery. I've included different scenarios based on goals, fitness levels, and time availability.

How Your Week Should Look: Training Smarter After 40

🏋️‍♀️ Scenario 1: Balanced Fitness (Strength, Cardio, Mobility)

Best for: General health, strength, and longevity

🔥 Scenario 2: Strength & Muscle Focus (Minimal Cardio)

Best for: Building muscle, maintaining metabolism

💨 Scenario 3: Fat Loss & Metabolic Health

Best for: Losing body fat while protecting muscle

💙 Scenario 4: Joint-Friendly & Recovery-Focused

Best for: Those dealing with injuries, menopause, or needing low-impact workouts

Key Training Guidelines

✔ 🏋️‍♀️ Strength Training: 3-4x per week, focusing on progressive overload (building muscle is key for metabolism and longevity).

✔ 💙 Zone 2 Cardio: 2-4x per week (45-60 min) for fat loss, recovery, and heart health—this is low-intensity, steady-state (not breathless).

✔ ⚡ HIIT (Optional, NOT Excessive!): 1-2x per week (20-30 min max), only if recovery allows and programmed correctly (true high intensity, not bootcamp-style).

✔ 🧘‍♀️ Mobility & Recovery: At least 2-3x per week to prevent injuries, improve movement, and support hormone balance.

✔ 🛑 Rest Days Are Crucial: Over 40, recovery matters more than ever—it’s where the real progress happens.

This plan balances strength, conditioning, and recovery to help women over 40 stay strong, energized, and injury-free.

PSA: All of these weekly workout plans look great on paper—but real life isn’t paper. These schedules don’t take into account your unique starting point, injury history, hormone shifts, lifestyle, stress levels, or how much you’ve been working out (or not).

Whether you’re just getting back into fitness, dealing with perimenopause symptoms, recovering from injuries, or juggling a hectic schedule, the most effective plan is the one that fits your body, your goals, and your life.

That’s why at inMotion Training Studio, we focus on personalized programming, not one-size-fits-all solutions. We meet you where you are—and build from there.

Want a customized plan based on your lifestyle? Let’s chat! Schedule a Free Consultation 💪🔥