Hello, I’m SO glad you’re here! Whether it’s your first time picking up a dumbbell or you’re getting back into it after a long break, this 4-Week Strength Training Program for Women Over 40 is for you. We’re starting together, building together, and I’m going to be right there with you the whole way.
Week 1 is everything. Not because it’s the hardest (it’s not) but because this is where you build the habits, the form, and the confidence that will carry you through the next four weeks. Don’t skip past it. Don’t rush it. This is not the week to go as heavy as you can or push to exhaustion. We’re learning the movements, finding our weights…building a routine. That’s it and that’s enough.
You should finish your workouts feeling like you worked, but are still in control. Like you’re learning. Like you could maybe do a little more. That’s exactly where you want to be.
Week 1 Check-In Video: Strength Training For Women Over 40
I’ll drop a short video at the start of every week. Just me, checking in, telling you what to focus on, and cheering you on.
Week 1 Goals for Your Strength Training Program
- Move with control, not speed. Slow and smooth.
- Focus on your form. Build that mind-body connection and feel what each exercise is doing.
- Choose weights that challenge you, but don’t break your form.
- Don’t rush your reps. Let yourself actually feel each one.
How to Choose the Right Weights for Strength Training (Women Over 40)
This is the question I get asked the most. Honestly, you’re going to have to experiment a little, and that’s totally okay. This is a great place to start if you want a full overview. I cover everything you need to know, even before you pick up a weight.
NEW TO THIS?
Start with no weight at all. Work on good form, balance, and control first. You can add weight next week. I promise you won’t regret taking it step by step.
HAVE SOME EXPERIENCE?
Choose a weight you can complete all your reps and sets with, but that still gives you a real challenge. You should feel it!
FLEW THROUGH IT?
Go heavier next session. If it felt easy, it was too light. Write that down and adjust; that’s exactly what the tracker is for.
Keep a journal this week. After every workout, write down your sets, reps, and weight for each exercise. It takes two minutes, and you’ll be so glad you did.
Week 1 Workout Plan: Full-Body Dumbbells For Women Over 40
This week you’ll do three full-body workouts: A, B, and C. Do them on any days that work for you, but give yourself at least one rest day in between each one. Pay attention to how you feel, not just during the workout but after.
Workout A is a complete follow-along. Press play and we’ll move together from warm-up, through every exercise (including a rest) to the cool-down.
Week 1, Workout A Full-Body Follow-Along
Workout A Exercises:
Warm-up: Jump, twist, lunge – move actively through your full range of motion
| DB Glute Bridge | 3×10-12 |
| Goblet Squat | 3×10-12 |
| DB Chest Press | 3×10-12 |
| Bent Over Row (45 degree elbow) | 3×10-12 |
| Lateral Raise | 3×10-12 |
| Tricep Overhead Extension | 3×10-12 |
| Side-Lying DB Clamshell | 3×10-12 |
| Dead Bug | 3×10-12 |
Cool-down: Pick 5-6 favorite stretches and sit in each for a full minute
Week 1, Workout B: Full-Body Dumbbell Strength
Workout B Exercises:
| DB RDL | 3x 10-12 |
| Bulgarian Split Squat | 3x 10-12 |
| DB Shoulder Press | 3x 10-12 |
| Bent Over Row (elbows tucked) | 3x 10-12 |
| Front Raise | 3x 10-12 |
| Hammer Curl | 3x 10-12 |
| Side Planks | 3x 30 secs |
Week 1, Workout C: Full-Body Dumbbell Strength
Workout C Exercises:
| Side Lunge to Reverse Lunge | 3 x 8-10 |
| Glute Bridge 1.5 | 3 x 10-12 |
| Bent Over Row (elbows wide) | 3 x 10-12 |
| Incline Chest Press or Push Up | 3 x 10-12 |
| Tricep Kickback | 3 x 10-12 |
| Standing DB Abduction | 3 x 10-12 |
| Hollow Hold | 3 x 30 secs |
You showed up. That’s already the hardest part… go, YOU!
Have questions about any of the exercises? Drop them in the comments below. I love hearing from you! And subscribe to our YT channel @TME-Fit so you never miss a workout.
Stick with this for four weeks, and you’re going to feel it. You’re going to feel stronger, more confident, more in control. Each week, we’ll build on these workouts. Meet back here next Sunday. I’m so proud of you for starting!
