Best Types of Workouts for Women 35+

Around the time we turn 35, our bodies’ needs start to shift. From hormonal changes and slower recovery to natural muscle loss and unwanted weight gain, the workouts we did in our 20s might not be the ones that best serve you in this new season of life.

The good news is that you can still feel strong, lean, confident, and energized if you simply focus on the right types of training. 

In my last post, Common Fitness Myths That Keep Women Stuck After 35, I covered why certain outdated concepts like endless cardio and extreme dieting hold women back from seeing the results they want. In this article, I’m going to take it a step further by going into more detail on exactly what workouts will move you forward. 

The Foundation of a Strong Body: Strength Training

Hands down, strength training is the workout modality that deserves to be the center of your fitness routine after 35. Here’s why:

• It helps preserve and build lean muscle mass, which naturally declines as we age. 
• It supports bone density and reduces the risk of osteoporosis.
• It boosts your metabolism and improves your body composition.

How to do it:

• Start with 3-4 days per week of progressive overload (gradually increasing weights, reps, or intensity)
• Focus on compound exercises like squats, deadlifts, presses, and rows (the basics!)
• Don’t shy away from lifting heavy weights - you won’t get bulky, but you will get stronger and leaner.

Want to learn more? Check this article out: How to start strength training in your 30s, 40s, 50s and beyond.

Pro tip: If you’ve been stuck doing the same high rep, low weight circuits for months, it’s time to challenge yourself! Your body changes when you push it to change and adapt.

Stay Flexible and Move With Ease: Mobility Work

Mobility is maintaining full, pain-free movement in your joints so you can perform daily tasks and workouts without discomfort. Mobility should be a part of your weekly routine because:

• It improves posture and reduces the risk of injury.
• It makes strength training safer and more effective.
• It helps you stay active and independent long-term.

How to do it:

• Start by adding 5-10 minutes of mobility drills before your workouts (think dynamic stretching). 
• Incorporate some yoga or pilates into your routine 1-2 times a week.
• Pay close attention to problem areas like your hips, shoulders, and spine.
• Do some dynamic stretches post-workout, too.

Pro tip: Even adding 5 minutes per day of mobility work can make your workouts feel easier and your body feel younger and more capable.

Developing a Strong Core: Deep Core Work

Having a strong core is about so much more than just a 6-pack - it’s about stability, strength, and protecting your back as you age. Here’s why dedicated core work matters:

• It supports good posture and reduces lower back pain.
• It improves performance in all other exercises.
• It helps with your balance and injury prevention.

How to do it:

• Start by focusing on anti-movement core work. This includes exercises like planks, dead bugs, pallof presses, etc. (not just crunches and sit-ups).
  Add dedicated core training to your routine 2-3 times per week (even just 5 minutes per session).
• Be sure to include rotational and stability work for real-world strength and functionality.

Putting It All Together

For a woman over the age of 35, a well-rounded workout routine that includes the three main elements I outlined in this article is critical for not only attaining your physical fitness goals but also for a healthy, strong, and independent body as you age. Here’s an example of what your week of workouts might look like:

• 3-5 strength training sessions (full-body or body part splits)
• 2-3 short, core-focused sessions (can be added to your strength training days, even just 5 minutes)
• Light cardio or walks for overall health and recovery
• Mobility exercises before and after your training sessions

Ready for a Done-For-You Plan

The Simply Strong App was built for women like you who are over 35, who want smart, effective strength training that includes warmups and cooldowns (mobility work), and core programming that fits your schedule and goals. No guesswork, no wasted time, no more trying to keep up with 20-something influencers who are at a completely different life stage.