How Your Week Should Look: Training Smarter After 40

Here’s a comprehensive weekly workout plan tailored for women over 40, balancing strength training, Zone 2 cardio, 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.

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