Exercise Plan For Women Over 30

And there are specific things your body needs ( nutritional and physically) that are different as you get into your 30’s, 40’s, 50’s, and 60’s.

Author

Jesse Wilcoxon
January 11, 2024

Ladies if you are over 30, then you know it becomes harder to be healthy when you are out of your 20’s. 

And there are specific things your body needs ( nutritional and physically) that are different as you get into your 30’s, 40’s, 50’s, and 60’s.

And if you don’t address each of them, it makes getting into the shape you want and feeling the way you want almost impossible.

So in today’s blog, I want to go over the full exercise/movement guide for women between 30-65.

Plus gonna give you guys a full workout routine you can start this week that will implement all of the best practices that will help you reach your health goals :) 

Overview: 

  • What types of workouts/movement do you need?

  • Why you need it

  • How to make it a habit and how to enjoy it 

  • Common pitfalls that cause people to stop the habit ( can input a plug for something here if wanted ) 

  • Full workout you can start this week ( at the end )

Part 1: What types of workouts/movement do you need? ( and why ) 

The Ideal Workouts for Women Over 30…

1. Strength Training: Benefits - boost metabolism, improves chronic pains, improves posture, stronger, leaner, more curves where you want them 

WARNING!! - This is by far one of the most important ones, but also the one thats neglected by the most women because they are scared of getting bulky, or looking manly. 

This is one of the biggest misconceptions out there. I promise you laddies by doing the exercises I am going to show you, you won’t get bulky or manly. You will get tone, and skin will be tighter in areas, cellulite lessens and you will be stronger. 

As a trainer I heard this fear so much from women, but laddies you have to understand you are not hormonal designed to be able to get bulky. most guys can’t even get bulky and they actually try for it. So you doing some simple exercises will not turn you into the hulk overnight :)

Strength training is a cornerstone for women over 30. It's not just about building muscle; it's about maintaining it. As we age, muscle mass naturally decreases, leading to a slower metabolism. Incorporating strength training helps counteract these effects, ensuring muscles stay strong and metabolic rates remain high ( meaning your body can keep burning lots of calories for you to help you stay lean ) 

Key Exercises: All the primary movements ( please tolerate my jargon here for a sec, I break down what all these are later and show you how to do them ) 

Prime Movements Needed: 

Squats, Hinges ( deadlifts ), vertical push ( military press ), vertical pull ( type of pull up ), horizontal push ( bench / push ups ), Horizontal pull ( row )and resistance band workouts are perfect starters. They work on major muscle groups, promoting muscle growth and strength. 

2. Cardiovascular Workouts: The Heart of Fitness

Cardio isn’t just for weight loss; it’s essential for heart health. Activities like jogging, cycling, or HIIT sessions improve cardiovascular endurance, help manage weight, and boost mood and energy levels. Don’t worry as well I will give you exactly what to do at the end.

Fun Tip: Mix it up with dance classes or outdoor cycling to keep the cardio engaging. Lots of things work here. But we want something that you will enjoy.

3. Flexibility and Balance: The Graceful Aging

Yoga and Pilates are excellent for improving flexibility, balance, and core strength. These practices also offer mental health benefits, reducing stress and improving focus.

And one of the major factors that gets in the way of people staying consistent with expertise is injuries. So us doing some sort of stretching / mobility 1-3x per week will help prevent that, and also just make your body feel so good :)

Recap: You want Strength, Cardio, and Flexibility / Balance to have a holistic and all-encompassing approach

Part 2: How to make it a habit and how to enjoy it 

Lots of you think building a habit is hard and you might have failed in the past to build a workout habit that stuck. But I have proof that you are good at building habits… do you brush your teeth? Or drink morning coffee? Or get on social media each day? How about check email? 

You those are all habits you formed and you do them consistently. So we are just going to use the same tactics that got you to form habits around those things but apply it to fitness :) 

Here is the 6 things you need to make it a habit that you stick with long term…

1) A ritual -

if there was a secret, this would be the one to read again and again to understand. In the book atomic habits they talk about 2 main concepts. Keystone habits, and habit stacking.

Keystone habits are habits that set off a domino effect of other good habits. 

In Atomic Habits, James Clear discusses keystone habits, which are small choices that lead to other actions. For example, Clear and his wife might either change into their gym clothes or sit on the couch after work. The evening they spend after work depends on their decision

Keystone habits are different from normal habits because they create positive effects that spill over into other areas. They start a chain reaction that shifts other patterns, creating a domino effect that changes various aspects of life. 

Here are some tips for identifying keystone habits: 

  • Keep a list of "small wins" throughout the day

  • At the end of the week, see which ones repeated the most and made you feel good for the longest time afterwards

  • Find it and do more of it

Here are some incremental changes you can make to work on keystone habits: 

  • Start with one pushup a day

  • Add to it over time

  • Think of working on keystone habits in the same way

In Atomic Habits by James Clear, habit stacking is a technique for building new habits. It involves identifying a current habit and then stacking a new behavior on top. The habit stacking formula is "After [CURRENT HABIT], I will [NEW HABIT]"

Here are some examples of habit stacking: 

  • If you drink coffee every morning, you can stack a new habit of meditating for five minutes after drinking your coffee.

  • If you brush your teeth every morning, you can stack a new habit of taking vitamin D right after brushing your teeth.

The goal of habit stacking is to tie new habits onto old ones every day. This can help you remember to do the new habit and perform it with less mental effort. 

2) A friend / Support -

Okay, so guess what's the secret sauce to smashing your health goals? Having a buddy! Seriously, there's a heap of studies out there that say having a friend or some support is like the golden ticket to staying on track.

Take a look at sports teams, Alcoholics Anonymous, even the military - they're all about that buddy system or having someone who's got your back.

It's like having a fitness partner in crime. They keep you accountable, cheer you on, and let's face it, make the whole journey a lot more fun.

And hey, if you're on the hunt for someone who's riding the same health wave as you, trying to kick those eating habits to the curb and embrace the good stuff, I've got just the thing.

Click HERE and dive into the Revive community. It's this awesome space where you can meet loads of other women who are all about getting healthy and staying that way. Think of it as your very own support squad. So, what are you waiting for? Let's buddy up and make those health dreams a reality! 🌟

3) A place -

So, here's the deal: having a go-to spot for your workouts is super important. You know how some folks are all about the gym vibe, getting their pump on with all the equipment and energy around? That's their jam. Then you've got the cyclists hitting the trails, and the yoga enthusiasts finding their zen in a studio.

The thing is, it's all about finding a space that clicks with you. Somewhere that doesn't just feel like a chore to get to, but a place that actually makes you want to stick to your fitness routine. It's like having your own little fitness sanctuary. Where's your spot going to be?

4) A reward -

A big reason a lot of people don’t succeed in building new habits is they make the habit hard. They make it feel like a punishment with grueling workouts instead of ones they enjoy, and they don’t give themselves a reward for doing it. For me, when I started I would always give myself something I liked after my workout, that might be doing the sauna after, going to the hot tub for 10 mins, taking a 10 min nap / meditation, getting some alone time, taking an extra little drive, listening to a book etc. 

Put something that you will enjoy at the end of your workout. Lots of people are surprised how much of an effect this has on them sticking to it long term.

We have to take away the punishment, and make this something you actually like to do :)

5) A time -

You need to determine the exact days and times of day to do it. To build a habit its super helpful to have a trigger be the time of day. 

Pick something that you can stick to. What’s recommended is actually doing something every day. 

It doesn’t mean it needs to be an intense workout every day, but having a time where you do something no matter what at that time.

Example: morning after your morning coffee you put on your shoes and you go for a walk or stretch or whatever. But every day about the same time.

Some people like to go to the gym before the day starts ( tha’s me ), some people at the end of the day or after work, some people like mid day around lunch etc. Find a time that you will stick with and pick that. 

6) A community  -

This one we all know and can see, but you want to have a community that encourages you to have the habits you want. We have all heard the saying “ You're the average of the five people you spend the most time with ” by Jim Rhon or “ You are a product of your environment”  by Clement Stone. 

This is super true, if you surround yourself with people that don’t help you become better, that don’t take care of themselves, that don’t love themselves then you wont either.

Birds of a feather flock together.

So if you want to change this then start joining and being a part of communities that align with where you want to go and who you want to be. This day and age its not hard either to find online forums and communities. This is the whole reason we start the revive community 

( click HERE to join the FREE revive community where we support those struggling with eating disorders and help them get into great shape, and great health! ) 

Part 3: Watch Out for These Fitness Traps!

Alright, now let's chat about some sneaky traps that can throw you off your game. Trust me, being aware of these can be a total game-changer in your health journey.

Pitfall #1: Waiting for the 'Right Time'

So, you know how we always say, "I'll start when things calm down"? Big no-no. Life's always gonna be a whirlwind. The truth bomb? The best time to focus on getting fit is when you're swamped!

Think about it. If you can nail down a healthy routine amidst chaos, imagine how much easier it'll be when life gives you a breather. It's all about making health a part of your busy life, not waiting for life to make room for health.

Pitfall #2: Going Solo

Now, I'm not just talking about roping in buddies for a workout. It's about not keeping your goals hush-hush. If your crew doesn't know what you're aiming for, they might accidentally nudge you off track.

Here's a tip: Sit them down and be like, "Hey, I've got these health goals, and I could really use your cheerleading." Most pals and family will totally have your back.

And those who don't? Well, you don't need that kind of negativity when you're working on being your best self.

Pitfall #3: Expecting Instant Miracles

Ever noticed how you drop weight super fast at the start of a diet, and then it slows down? That's normal, but it messes with our heads. We think something's broken when, in reality, it's just how our bodies roll.

When you kickstart healthier eating or a diet, your body goes into this hyper-response mode, shedding a lot of glycogen (that's your quick weight loss right there). But remember, slow and steady wins the race. We want progress that sticks around for the long haul, not just a fleeting visit.

So, brace yourself for a gradual journey, and let's make these changes last. After all, there's a reason they say, "Easy come, easy go." Let's aim for lasting and meaningful change, shall we? 🌟💪🏼🥗🏋️‍♀️🏃‍♀️🤸‍♀️🎉

The Grand Finale: Your Kickstart Workout Plan

Alright, drumroll, please! Here's the moment you've been waiting for – a super simple workout routine to get you rolling. But hey, a quick heads up: I totally get that we're all wonderfully unique. This plan? It's like your starting line in the race to fab fitness. Not tailor-made for you specifically, but a pretty solid place to begin. And yes, you can totally tweak it to suit your vibe.

Now, don't worry, this is just the beginning. I'm planning to add more flavors to this – think workouts for different body types, goals, and whether you're a rookie or practically a gym ninja. But for now, we're keeping it beginner-friendly. Easy does it, right?

Do yourself a favor: make a copy, slap it onto your phone, and give it a whirl for a week. Test drive it, and let's see how it feels. Who knows? You might just find your new fitness addiction. Give it a shot and tell me all about it! 

P.S. I hope this was helpful. and if you want the quick resources then here they are…

link to the workout guide you can start doing this week to help you get the workouts that will help get you strong and tone: https://docs.google.com/spreadsheets/d/1mu-2qbR8FPozB56qOjmkZPa3f2W3yIfU5AFV78SREfg/edit?usp=sharing

Link to the community that gives education, coaching, and support to help you reach your fitness an health goals: https://revive-health-community.mn.co/share/BvkD9V6Y6vHrprMe?utm_source=manual

You are amazing :)

-Jess