As women age, maintaining strength and fitness becomes increasingly important for overall health and well-being. Resistance band workouts offer an excellent way for women over 40 to build strength, increase muscle tone, and improve flexibility without putting excessive stress on joints. Whether you’re new to strength training or looking to switch up your exercise routine, incorporating resistance bands into your workouts can deliver impressive results. Let us take you through a series of beginner resistance band strength workouts for women over 40.
According to a 2022 study published by the National Institute on Aging, Women over 40 should prioritize building muscle and strengthening their joints through strength training because when women age, they naturally experience a gradual decline in muscle mass, known as sarcopenia. Engaging in strength training exercises can help combat this muscle loss and maintain overall strength and functionality. Strengthening the muscles around the joints can provide greater support and stability, alleviating joint pain and reducing the risk of injuries, such as fractures and joint degeneration.
Also read: Diet tips to stay fit and fabulous after 40
Why choose resistance bands to build muscle?
Resistance bands are versatile, affordable and convenient fitness tools. Here are some key reasons why they are particularly suitable for women over 40:
1. Joint-friendly: Resistance bands provide a lower-impact alternative to traditional weights, reducing strain on joints and minimizing the risk of injury.
2. Customizable resistance: Bands come in various resistance levels, allowing you to gradually increase the intensity as your strength improves.
3. Full-body workouts: With resistance bands, you can target multiple muscle groups, providing a comprehensive strength training routine.
4. Portable and space-efficient: Bands are lightweight, compact, and easily portable, making them ideal for home workouts or travel.
Resistance band workout to build muscle and strengthen joints
1. Upper Body Workout
*Bicep Curls: Stand with both feet on the center of the band, gripping the handles. Keep your elbows close to your sides and slowly curl your hands toward your shoulders. Repeat for 12-15 reps.
*Overhead Press: Step on the center of the band, holding the handles at shoulder height. Push the bands upward, extending your arms fully. Lower your body back to the starting position and repeat the exercise for a total of 12-15 repetitions.
*Bent-Over Rows: Place one foot on the band, slightly bending your knees. Hold the handles with arms extended, palms facing each other. Draw the bands toward your chest, engaging your shoulder blades and creating a squeezing sensation between them. Repeat for 12-15 reps.
2. Lower Body Workout
*Squats: Position the resistance band around your thighs, ensuring it is snugly placed slightly above your knees. Stand with feet shoulder-width apart. Lower your hips back and down into a squat position, keeping your knees in line with your toes. Revert back to the initial position and continue the exercise for 12-15 repetitions.
*Lateral Leg Lifts: Attach the band around your ankles. Stand tall, engage your core, and lift one leg out to the side against the resistance of the band. Gradually move back to the initial position and then perform the same exercise on the opposite side. Aim for 12-15 reps on each leg.
*Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Place the band around your thighs, just above your knees. Engage your glute muscles and raise your hips off the ground, creating a straight line from your knees to your shoulders. Lower down and repeat for 12-15 reps.
3. Core Workout
*Standing Woodchoppers: Attach the band to a sturdy anchor point. Stand sideways to the anchor, holding the band with both hands near your shoulder. Rotate your torso, pulling the band diagonally across your body, as if chopping wood. Perform the exercise for 12-15 repetitions on each side, alternating between the left and right side.
*Seated Russian Twists: Sit on the floor with knees bent, feet flat on the ground. Grasp the band with both hands, positioning it in front of your chest. Lean back slightly and twist your torso from side to side, keeping your core engaged. Perform the exercise for 12-15 repetitions on each side, alternating between left and right.
Embrace the power of resistance bands and enjoy the journey towards a stronger, fitter, and healthier you. With consistency and determination, you can achieve your fitness goals and experience the countless benefits of strength training at any age.