Strength Training Starter Plan
With all of the demands on our time, we need to take a smarter approach fitness. Strength training is one of the most powerful tools for women of all ages, and especially for women over 40. It helps us maintain energy, build lean muscle, protect bone health, and feel strong and confident in our bodies. If you are feeling overwhelmed about where to start, this simple plan will show you how to incorporate strength training into a balanced workout plan.
This plan is a starting point, but please remember to talk with your doctor before beginning any new exercise program, start slow, and always listen to your body.
The strength training sessions can be done at the gym or at home. I personally don’t have the time to go to the gym, so I’ve set up a simple home gym in my basement. It doesn’t have to be complicated or expensive; a few dumbbells, some good shoes, and a mat are all you need to get started. You can start with only a few weights, like 3, 5, and 10 lb dumbbell sets and some resistance bands and add more as you become stronger.
The plan: Focus on lower body twice a week and upper body once a week with walking, pilates, other cardio, and stretching on the in-between days for active recovery and mobility. Feel free to adjust the schedule to fit your life - if weekends are when you have time, shift your lifting days there. The goal is consistency, not perfection.
Format: For the strength training sessions, start with a warm up, then do three sets of 10-12 reps of each exercise. Rest 30–60 seconds between sets.Start with lighter weights and work up as you get stronger. Each day, we aim for a daily step count of 10,000 steps, so we also add short walks on strength training days to ensure we meet that goal.
Time commitment: 45 to 60 minutes per strength session, 30 to 60 minutes for cardio, pilates, and stretching days.
Weekly Schedule
| Day | Focus | Workout Highlights |
|---|---|---|
| Monday | Lower Body | Squats • Romanian Deadlifts • Reverse Lunges • Curtsey Lunges • Ab Circuit |
| Tuesday | Cardio + Stretch | 30–40 min brisk cardio • 10 min stretching (hips, hamstrings, twists) |
| Wednesday | Pilates | 30 to 45 min of total body pilates |
| Thursday | Upper Body | Push-ups • Tricep Dips • Bent-Over Rows • Dumbbell Flies • Bicep curl • Ab Circuit |
| Friday | Lower Body | Bulgarian Split Squats • Glute Bridges • Summo Squat Pulses • Weighted Donkey Kicks • Banded Fire Hydrants • Ab Circuit |
| Saturday | Rest Day | |
| Sunday | Longer Cardio | Aim for 60+ minutes of light cardio for building endurance. |
Monday: Lower Body
Warm up (5 minutes) - One minute for each of the following:
March in place
Jumping jacks or jump rope
Body-weight squats
Glute bridges
Dynamic hamstring sweep
Lower Body Strength (35 to 45 minutes)
Squats – 3 sets of 10 reps
Single-leg Romanian deadlifts – 3×12
Reverse lunges – 3×10 per side
Curtsey lunges – 3×15
Ab Circuit (10 to 15 minutes) - Do all three exercises in series, then repeat the circuit four times
V-Ups (16 reps)
Dead-Bugs (8 reps each side)
Side planks (16 each side)
Cool-Down/Stretch (5 min) - Hold each stretch or gently pulse for a count of 10 breaths on each side
Runners lunge (10 counts each side)
Hamstring stretch (10 counts each side)
Quad stretch
Butterfly stretch
Glute stretch with twist (both sides)
Tuesday: Cardio + Stretching
30 to 40 minutes of cardio; this can be walking, jogging, biking, or swimming, plus 10 minutes of stretching.
Wednesday: Pilates
30 to 45 minutes of pilates. Pilates strengthens your core, improves flexibility, and increases muscular endurance. We use the Alo Wellness Club app to find pilates videos, but you can also find free videos online.
Thursday: Upper Body
Warm up (5 minutes) - One minute for each of the following:
March in place
Jumping jacks or jump rope
Arm circles (30 seconds each direction)
Thread the needle (30 seconds each side)
Reverse fly w/ no weight
Upper Body Strength (20 minutes)
Push-Ups (on your knees or hands) – 3×12
Tricep Dips – 3×16
Bent-Over Rows – 3×10 (I use 5 lb dumbbells)
Dumbbell Fly - 3 x 12 (I use 10 lb dumbbells)
Bicep Curls – 3×12 (I use 10 lb dumbbells)
Ab Circuit (10 to 15 minutes) - Do all four exercises in series, then repeat the circuit four times
Double leg lift (16 reps)
Russian twist with weight (8 reps each side)
Bicycle (10 reps each side)
Plank hold (30 seconds)
Cool down (5 minutes)
Thread the needle (10 counts each side)
Eagle stretch (10 counts each side)
Tricep stretch (10 counts each side)
Chest/shoulder stretch (10 counts each side)
Friday: Lower Body
Warm up (5 minutes) - One minute for each of the following:
March in place
Jumping jacks or jump rope
Body-weight squats
Glute bridges
Dynamic hamstring sweep
Lower Body Strength (35 to 45 minutes)
Bulgarian split squats – 3×8–10 per side
Weighted glute bridges - 3 x 16 reps (I use 25 lbs resting on my hips)
Sumo squat with pulse - 3 x 12 (I use 20 lbs)
Weighted donkey kicks – 3×10 per side (I use 10 lbs behind my knee)
Banded fire hydrants – 3×12 per side
Ab Circuit (10 to 15 minutes) - Do all four exercises in series, then repeat the circuit four times
Eagle crunches (16 reps)
Russian twist w/weight (8 reps each side)
Flutter kicks (30 kicks)
Plank hold (30 seconds)
Cool-Down/Stretch (5 min) - Hold or gently pulse in each stretch for a count of 10 breaths on each side
Runners lunge
Hamstring stretch
Quad stretch
Butterfly stretch
Twisting glute stretch
Saturday: Rest Day
No formal workout today. Today is a rest day to recover from the strength and cardio you’ve done during the week. Make sure to still get your 10,000 steps and some gentle stretching today.
Sunday: Long Cardio
Aim for 60+ minutes of cardio today. It doesn’t need to be intense, try to keep your heart rate in Zone 2. This will build cardiovascular endurance. You can walk, hike, light jog, bike or any other cardio activity you enjoy. Find a friend or family member to join you to make it more fun!
✨ Notes on schedule:
Walking or jogging while your kids are at sports practice is a great way to get your cardio in.
Weekends may offer more time and options (ex. going to the gym) for your weight workouts.
Re-order the workout days to fit best in your schedule.
Stretching is easy to incorporate into your daily schedule; do it in the morning as part of your wake up routine, while watching TV after dinner, or before bed as part of your wind-down routine. Find what works organically for you.
✨ Weight-lifting tips for beginners:
Check out the various videos online to learn the correct form and if possible, use a mirror to ensure you have the form correct.
Start slow to avoid injuries.
Be patient, it takes months to build muscle, but if you stick with it you are guaranteed to see results!