Top Exercise Strategies for Women Over 35 [Expert Insights]

This is a guest post from Dr. Brittany Robles, MD, of The Postpartum Trainer, discussing how to exercise after turning 35. She offers valuable tips and insights for anyone looking to enhance their health and lose weight after this age.

Are you over 35 and searching for effective ways to exercise? After reading this post, you will discover:

Disclaimer
While I am a doctor, I am not your personal physician. This content is intended for informational purposes only and should not replace advice from your healthcare provider. All forms of exercise and dietary changes carry potential risks, and those who do not consult the appropriate healthcare professional assume responsibility for any resulting loss, damage, or injury.

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Believe it or not, nearly every woman over 35 should engage in some form of resistance training to build strength! Resistance training involves exercising your muscles against an external force.

External forces can include:

The great thing about this type of exercise is that you can do it at home, outdoors, or in a traditional gym. The American Heart Association recommends at least two days of resistance training in their exercise guidelines for all adults.

Strength training is particularly crucial for women, and here’s why. There are numerous reasons to exercise regularly, and these reasons become even more significant after 35. Here are the top five:

Osteoporosis is a condition that leads to thinner, weaker bones as you age, with the most serious complication being bone fractures. Unfortunately, women reach their peak bone mass in their 20s, and signs of decline often appear soon after. Osteoporosis is most common in post-menopausal women due to a sharp drop in estrogen levels. The good news is that resistance training can help reduce the risk of fractures by improving bone mass and maintaining bone density.

Regular physical activity also strengthens your ligaments, joints, and muscles, which is essential for preventing injuries, especially in the core and hip areas. A weak core is a major contributor to lower back pain in middle-aged individuals.

Exercise has been shown to positively impact mood. That’s because exercise:

Research has even indicated that exercise can be effective for alleviating depression.

Do you experience neck pain, upper back pain, or lower back pain? A likely cause could be your posture. Exercise can help counteract the effects of poor posture by strengthening underused muscles that support your body and keep your posture aligned, including the core, glutes, and back muscles!

Finally, exercise helps you build lean muscle tissue. As we age and reduce our activity levels, we naturally lose muscle. Fortunately, resistance training can reverse this trend while boosting your metabolism! Consequently, exercise can help lower body fat percentage, although nutrition remains crucial.

Now that you understand the importance of working out, let’s discuss how to get started. To maximize your workout efficiency, you should learn the six key functional movement patterns. The good news is that there are many variations of exercises to train these patterns. The key is to find a variation that suits your skill level and allows you to maintain proper technique.

I cover several of these exercises and sample routines on my blog, Postpartum Trainer. To begin, aim to perform one exercise from each movement pattern 1-2 times a week.

This leads me to my next point: it’s recommended to engage in 150 minutes of exercise weekly, including at least two days of strength training. I suggest trying to do resistance training 3-4 times a week for 20-30 minutes per session. While this may seem like a lot, 20-30 minutes is quite manageable!

The key is to have a clear plan for your workouts. One simple approach is to focus one workout on upper body pushing exercises, another on upper body pulling exercises, and a third on lower body and core exercises. Enter each workout with a plan to ensure it is both efficient and effective.

If you can’t make it to the gym, most of the exercises mentioned can be done at home with a set of dumbbells and/or resistance bands. Avoid any exercises that cause pain, discomfort, or that you cannot perform with proper technique. With so many variations for each movement pattern, you can always find a safe and effective alternative to target the right muscle groups.

If you’re ever uncertain, consult a licensed trainer for personalized recommendations tailored to your body. One common misconception among women is the fear of becoming bulky from working out. Fortunately, this is quite rare. Gaining bulk is challenging; in fact, many people spend years trying to achieve it. Not only do you need to exercise extensively, but you also have to eat significantly more. Most women do not have high enough testosterone levels to build substantial muscle naturally. So, don’t let this fear prevent you from making a fantastic choice for your body!

Exercise is essential not just for weight loss or getting in shape; it offers numerous benefits for individuals of all fitness levels. If you’re over 35 and haven’t started yet, visit The Postpartum Trainer to begin your journey! If you’re ready for a full, low-impact exercise program designed for middle-aged and older women, perfect for beginners, check out Avocadu’s Yoga Fat Loss Bible. It features detailed, easy-to-follow yoga workouts to help you lose weight and enhance your flexibility and mobility.

Hi, I’m Dr. Brittany Noel Robles, a physician and the founder of The Postpartum Trainer. I work full-time as an OBGYN and am also a NASM certified personal trainer. I have personally delivered over 500 babies, and the most common question I receive is, “How can I get back in shape after having a baby?” That’s why I created The Postpartum Trainer—a health and wellness platform to help moms stay fit during and after pregnancy.