Made to do at home with just a set of dumbbells, this full body workout for women over 40 helps strengthen, tone, and boost metabolism. Done in just 20 minutes it's an easy home workout to squeeze into your days.
This at-home workout combines both upper body exercises and lower body exercises to give you the most effective workout in just 20 minutes.
As a Certified Strength & Conditioning Specialist, one thing I wish all women would do is learn to strength train. After 12 years in the industry, it truly is the fountain of youth, which is why I'm so passionate about the SMASH home workout plan.
As a busy mom of three though, I also know how overwhelming it can be to make the time for exercise. This is why this full-body workout is geared towards busy moms over 40 who need a bit of help getting started but who are also short on time.
Workout Recap
Below are the quick notes on the full-body workout before you dive in.
Muscles worked: This is a full-body workout but the emphasis is mostly placed on the back, hamstrings, glutes (posterior chain exercises), and shoulders.
Time: It should be done in about 20 minutes (not including a warm up).
Benefits: The workout helps increase strength and build muscle which helps women over 40 maintain their metabolism.
Equipment: You need a set of dumbbells and a mini band to get the workout done.
Full Body Workout For Women Over 40
Use this workout 3 times per week and place the focus on quality repetitions and not just going through the movements. Or, use this workout once per week in conjunction with an upper body workout and a lower body workout.
Perform the first three exercises back to back for the repetitions listed. Rest for 45 seconds and repeat that sequence for a total of three rounds. Then, move on to the next two exercises.
Perform them back to back only resting after the RDL for 30 seconds. Repeat for three rounds before finishing with one set of the sumo walks.
| Dumbbell Bulgarian Split Squat | 8 per leg |
| Dumbbell underhand row | 10 |
| Mini Band Superman | 10 |
| Rest | 45 seconds x 3 sets |
| Alternating Z Press | 6 per arm |
| Single Leg Supported RDL | 8/leg |
| Rest | 30 seconds x 3 sets |
| Sumo Walks | 30 reps x 1 set |
How To Perform The Exercises
Below is a quick summary of each of the exercises so that you know what you're doing. Know that focusing on engagement and moving slowly with get you stronger faster than just going through the motions.
Bulgarian Split Squat
- Set up in lunge position with the left leg elevated on the bench and the right knee over the heel fairly close to the bend. Hold the dumbbells in your hands.
- Keep the torso mostly upright as you push backward and drop the left knee towards the floor while keeping the right knee facing forward.
- Push through the heel to reverse the movement and extend the hips to the starting position.
- Perform all repetitions on the right leg before moving on to the next.
Bentover Row
- Start in a bentover position (from a hip hinge), with feet flat on the floor, a flat back, knees bent slightly and the dumbbells hanging down at your sides. Abdominal muscles engaged.
- Maintain the bentover position as you row the dumbbells up towards your chest, pinch the shoulder blades together at the top and pause briefly.
- Reverse the movement and return the dumbbells to the starting position.ur position and engage all your muscles, not just the front abs.
Mini Band Supermans
- Lay on the floor tummy down and place the mini band around the wrists (palms facing each other)
- Use the glutes and upper back muscles to lift the legs and chest off the floor. Knees bent slightly.
- Press your arms out against the mini band
- Keep the neck neutral
- Return to laying on the floor and repeat
Alternating Z Press
- Sit upright with your legs in a straddle position. Rack the dumbbells on your shoulders.
- Sit up tall and one at a time press the dumbbell up, overhead, straightening the elbow.
- Pause and return the dumbbell back down to shoulder height.
- Perform the same movement on the other arm. Continue to alternate.
Supported RDL
- Stand close to a wall with one foot on the wall for support.
- Hold a dumbbell in the opposite hand as the straight leg.
- Bent the knee slightly of the working leg and push the hips back while keeping a flat back. You'll feel a big stretch in the back of the leg.
- Pause and then reverse the movement, extending the hips.
Learning to hip hinge is crucial for this movement. If you're really struggling though, try doing a single leg hip thrust instead.
Sumo Walks
- Place the mini green band around the arch of the feet (or below the knees for different resistance).
- Hinge over so that the chest faces the floor, but the upper and lower back are neutral or arched
- Knees bent slightly
- Using the glutes, push off the left foot stepping the right leg away (and creating tension in the band)
- Continue walking sideways against the band
Why Is This Workout For Women Over 40?
As we age we naturally begin to lose muscle mass (especially in and around menopause). It's the loss of this muscle mass that slows our metabolism and makes us weaker and more prone to injuries.
The best way to counter this loss is to strength train with workouts like this one and consume a high protein diet to help you build muscle mass.
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Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Frequently Asked Questions About Full Body Home Workouts
Full-body workouts are a great way for busy moms to lose weight, get stronger, and boost fitness. Because they target maximum muscle groups each session they give woman the best "bang for their buck" in terms of time and results.
It's not the length of the workout that matters as much as the consistency, intensity, and progression. Twenty-minute workouts are effective so long as you are constantly challenging the muscles and making each and every repetition count.
This at-home, full-body workout can be used 3 times per week. Though the exercises are low-impact and shouldn't cause much muscle soreness, it's always a good idea to take a rest day between workouts, especially if you're a beginner.
I recommend all women to start with 15 pound dumbbells before slowly scaling up.
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