Beginner Weightlifting For Women Over 40: A Four-Week Guide

A four-week beginner weightlifting plan for women over 40, built by ISSA-certified personal trainer Laurel Card, that can be done at home with a set of dumbbells! This downloadable PDF lays out every week and every day, with each exercise clickable to a video demo, plus recipes, recovery days, and the exact gear Laurel recommends.

This at-a-glance workout plan can easily be read on your phone, tablet, or…printed out for the fridge door (yes, some of us are old school like that!). 

When using the guide digitally (phone, tablet, laptop, etc), every assigned exercise is clickable. So if you have zero idea what a "Reverse Frog," is, tap it, and a short clip of Laurel demonstrating the move pops up. 

You won’t need a gym for this weightlifting plan! Dumbbells and some floor space are enough, though the plan works just as well in a gym if that's your preference. It's designed for women over 40 who have never lifted or haven't lifted in years. This plan starts light and builds week over week, with form cues and guidance on choosing a starting weight. Also inside: easy pre- and post-workout recipes, ideas for active recovery days, and links to the exact equipment Laurel uses.

Why lift after 40? Weightlifting strengthens bones, helps manage blood sugar, supports heart and brain health, and boosts metabolism. In our experience it also does a number on mood, confidence, and perimenopause symptoms, too. When you've finished the four weeks, STRONGER Series II picks up where this leaves off. 

And if you're new to strength training entirely? Start with our free primer, Beginner Weightlifting for Women Over 40: What You Need to Know - there's guidance there on which weights to start with, too.

If you'd rather follow along on video, the full series is also on The Mom Edit's YouTube channel, TMEFit. 

As always, downloadable guides (including this one!) are free for TME Group Chat members. If interested, sign up, here.