If you’re a woman over the age of 35, then you’ve probably realized that your body doesn’t quite bounce back like it used to. Your joints probably feel a bit stiffer, your muscles might take a little longer to warm up, and you might be a little more injury-prone because of all this. This is why a proper warm-up before your workout is absolutely essential.
A good warm-up increases your blood flow, activates your muscles, and improves your mobility. And primes your body for a strong, safe workout. Here are 5 warm-up exercises every woman over the age of 35 should be adding to their warm-up before lifting, cardio, or any other form of exercise.
This gentle, yoga-inspired exercise warms up the spine, improves flexibility, and helps to relieve tension in your back. The cat-cow stretch is especially helpful for those who have desk jobs and sit a lot during their day.
Strong glutes help to protect your knees and lower back. Priming your lower body with glute bridges to activate your hips and glutes will help with everything from squatting to walking.
Pro-tip: add a band above your knees to add extra tension and to serve as a reminder to keep your knees apart and stable.
This warm-up exercise is super simple, but it’s perfect for warming up your shoulders, upper back, and chest. Doing this exercise before your upper body workout will ensure your muscles are warm, loose, and ready to handle the load.
Bodyweight squats are perfect for warming up your quads, hamstrings, and glutes before beginning your lower body workout. Performing bodyweight squats is especially helpful when your workout includes weighted squats. Your body will already be warmed up to the movement and more ready to handle resistance.
As we age, our hip mobility tends to decline, and many of us suffer from tight hips that can lead to back or knee pain and discomfort. Performing hip circles prior to your workout can help to loosen your joints and improve your range of motion.
Pro-tip: Support yourself by placing an arm against a wall if your balance is challenged while performing these.
While it may feel time-consuming to take a few minutes to properly warm up your body before diving into your workout, it’s truly a secret weapon for women over 35. A quick warm-up routine only takes a few minutes, and it helps to ensure your joints and muscles are awake and ready so you can have a safe, strong, and effective workout.
Start including these warm up exercises to your workout routine, and you’ll quickly notice a difference in how you feel during and after your training session. If you’d like pre-programmed warm-ups, join the Simply Strong App, where I program your warm ups and cool down exercises for you so you don’t even have to think about it.
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