As we grow older, maintaining strength and muscle tone becomes even more important. For women over 35, weight training is one of the best ways to boost metabolism, increase bone density, and enhance overall fitness. Whether you’re a beginner or looking to refine your routine, these 12 weight workouts are designed to empower, strengthen, and fit seamlessly into your lifestyle.
Why Weight Training Is Essential for Women Over 35
- Preserves Muscle Mass: Muscle mass naturally declines with age, but weight training helps counteract this process.
- Boosts Bone Health: Lifting weights can help prevent osteoporosis by improving bone density.
- Improves Metabolism: More muscle equals a faster metabolism.
- Enhances Mental Well-being: Exercise releases endorphins, reducing stress and boosting confidence.
Let’s dive into the best weight workouts that are both effective and enjoyable.
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1. Dumbbell Squats for Stronger Legs and Glutes
Dumbbell squats target the quads, hamstrings, and glutes while engaging your core.
How to Do It:
- Hold a dumbbell in each hand by your sides.
- Stand with feet shoulder-width apart.
- Lower into a squat position, keeping your chest upright.
- Return to standing.
Recommended Product: Amazon Basics Hex Dumbbell Set (Available in various weights).
Pro Tip: Start with lighter weights and gradually increase as your strength improves.
Grab the best dumbbells and more for your home workouts
2. Bent-Over Rows for a Sculpted Back
This move strengthens your back and improves posture.
How to Do It:
- Hold a dumbbell in each hand.
- Bend your knees slightly and hinge at the waist.
- Pull the weights towards your waist, squeezing your shoulder blades together.
Recommended Product: Adjustable Dumbbells (Check options on Amazon).
Grab the best dumbbells and more for your home workouts
Pro Tip: Keep your back flat and core engaged throughout the movement.
3. Shoulder Press for Defined Shoulders
A must-have exercise for toned shoulders.
How to Do It:
- Hold a dumbbell in each hand at shoulder height.
- Press the weights overhead until your arms are fully extended.
- Lower back to starting position.
Recommended Product: Bowflex SelectTech Adjustable Dumbbells.
Grab the best dumbbelss and more for your home workouts
Pro Tip: Perform this exercise seated for better support if you’re a beginner.
4. Deadlifts for Full-Body Strength
Deadlifts are fantastic for strengthening the glutes, hamstrings, and lower back.
How to Do It:
- Stand with feet hip-width apart.
- Hold a barbell or dumbbells in front of your thighs.
- Hinge at the hips and lower the weights towards the floor.
- Return to standing.
Recommended Product: CAP Barbell 60-Inch Solid Barbell.
Grab the best dumbbells and more for your home workouts
Pro Tip: Maintain a flat back to avoid injury.
5. Bicep Curls for Toned Arms
Bicep curls are simple but effective.
How to Do It:
- Hold a dumbbell in each hand with palms facing forward.
- Curl the weights up towards your shoulders.
- Lower back to starting position.
Recommended Product: Amazon Basics Neoprene Dumbbells.
Grab the best dumbbells and more for your home workouts
Pro Tip: Avoid swinging the weights; keep the movement controlled.
6. Tricep Dips for Strong Upper Arms
Say goodbye to flabby arms with tricep dips.
How to Do It:
- Sit on the edge of a bench or sturdy chair.
- Place your hands beside your hips and slide off the edge.
- Lower your body by bending your elbows.
- Push back up to starting position.
Recommended Product: Sturdy Bench or Workout Step (Available on Amazon).
Pro Tip: Keep your elbows close to your body.
7. Chest Press for a Stronger Upper Body
This move targets the chest, shoulders, and triceps.
How to Do It:
- Lie on a bench with a dumbbell in each hand.
- Press the weights up until your arms are fully extended.
- Lower back to chest level.
Recommended Product: Marcy Adjustable Utility Bench.
Pro Tip: Exhale as you press the weights up.
8. Lateral Raises for Defined Shoulders
Lateral raises shape and strengthen the shoulders.
How to Do It:
- Hold a dumbbell in each hand at your sides.
- Raise the weights out to the sides until they’re at shoulder height.
- Lower back to starting position.
Recommended Product: Yes4All Adjustable Dumbbells.
Pro Tip: Use light weights to start, focusing on form.
9. Weighted Lunges for Strong Legs
Lunges work the quads, hamstrings, and glutes.
How to Do It:
- Hold a dumbbell in each hand.
- Step forward with one leg and lower into a lunge.
- Push back to standing and switch legs.
Recommended Product: Sunny Health & Fitness Dumbbells.
Grab the best dumbbells and more for your home workouts
Pro Tip: Keep your front knee aligned with your ankle.
10. Russian Twists for a Toned Core
This exercise strengthens the obliques and improves core stability.
How to Do It:
- Sit on the floor with knees bent.
- Hold a dumbbell or weighted ball.
- Twist your torso from side to side.
Recommended Product: Amazon Basics Medicine Ball.
Pro Tip: Keep your movements controlled for maximum effectiveness.
11. Kettlebell Swings for Cardio and Strength
This dynamic move targets the entire body and gets your heart rate up.
How to Do It:
- Stand with feet shoulder-width apart.
- Hold a kettlebell with both hands.
- Swing the kettlebell between your legs and then up to chest height.
Recommended Product: Kettlebell Kings Powder Coated Kettlebell.
Grab the best dumbbells and more for your home workouts
Pro Tip: Use your hips, not your arms, to drive the movement.
12. Plank with Dumbbell Rows for Core and Upper Body Strength
This advanced move challenges your stability and builds upper body strength.
How to Do It:
- Start in a plank position with a dumbbell in each hand.
- Row one dumbbell towards your waist while balancing.
- Alternate sides.
Recommended Product: BalanceFrom Dumbbell Set.
Pro Tip: Keep your hips level throughout the exercise.
Final Tips for Success
- Warm Up: Always start with a warm-up to prevent injury.
- Cool Down: Stretch after your workout to improve flexibility and recovery.
- Stay Consistent: Aim for 3-4 weight training sessions per week.
- Listen to Your Body: Modify exercises as needed and prioritize form over weight.
By incorporating these 12 weight workouts into your routine, you can build strength, improve your health, and feel more confident in your body. Don’t forget to grab some high-quality fitness gear to support your journey. Happy lifting!
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