Strength Training Starter Plan
When life gets busy, workouts often fall to the bottom of the list — but strength training is one of the most effective ways for women to feel strong, energetic, and confident at any age. This simple weekly plan shows you exactly how to get started with strength training at home, even if you’re short on time or new to lifting. Strength training is especially important for women over 40, because it helps us maintain energy, build lean muscle, protect bone health, and feel strong and more confident in our bodies.
I started this plan when I realized I needed to rebuild my strength after years of focusing on cardio. Within a few weeks, I noticed better posture, more energy, and real muscle tone.
If you are truly new to strength training, start with no weight and ensure you have the correct form to minimize injury and soreness. Add weight slowly as you become stronger and more comfortable with the moves.
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 combined with walking, pilates, other cardio, and stretching on the in-between days for active recovery, flexibility, 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, aim for a daily step count of 10,000 steps, so you may need to add short walks on strength training days to ensure you meet that goal.
Time commitment: 45 to 60 minutes per strength session, 30 to 60 minutes for cardio, pilates, and stretching days.
Free download: Strength Training Tracker — a stylish, printable guide to help you stay motivated, build consistence and reach your fitness goals at home.
⭐ Seasonal Bonus: Holiday + New Year Strength Tracker (Free Printable!)
If you're wanting a little extra motivation heading into the holidays or preparing for your New Year fitness goals, I created a winter-themed version of this tracker!
It has the same simple layout you love, but with a cozy seasonal design to help you stay consistent through December and kick off January feeling strong and energized.
👉 Download the Holiday / New Year Strength Tracker here → Golden Grown Holiday Strength Training Tracker
Weekly Strength Training 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 (I have a squat rack, but you can also hold dumbbells)
Single-leg Romanian deadlifts – 3×12 (I use 10 lbs in each hand)
Reverse lunges – 3×10 per side (I use 10 lbs in each hand)
Curtsey lunges – 3×10 (I use 5 or 10 lbs in each hand depending on how I feel)
Ab Circuit (10 to 15 minutes) - Do all three exercises in series, then repeat the circuit four times
V-Ups - 16 reps (no weight)
Dead-Bugs - 8 reps each side (I use 5 lbs in each hand)
Side planks - 16 each side (no weight)
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. I 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 (no weight)
Tricep Dips – 3×16 (no weight)
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 (no weight)
Russian twist with weight - 8 reps each side (I use a 10 lbs dumbbell)
Bicycle - 10 reps each side (no weight)
Plank hold - 30 seconds (no weight)
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 (I use 5 or 10 lbs in each hand depending on how I feel)
Weighted glute bridges - 3 x 16 reps (I use 25 lbs resting on my hips)
Sumo squat with pulse - 3 x 12 (I use 25 lbs)
Donkey kicks – 3×10 per side (Use a band or place a weight behind your knee to add challenge)
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 (I use 10 lbs)
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:
Start with no weights to make sure you have the correct form and to minimize the risk of injury
Check out online videos to learn the correct form and if possible, use a mirror to confirm you are doing the moves correctly.
Gradually add weight as you get stronger.
Be patient, it takes months to build muscle, but if you stick with it you are guaranteed to see results!