Get my macros

Strength training for women over 35

Workouts, form tips and programs to help you build muscle, protect your bones and feel strong at every age, at home with a few dumbbells.

26 workouts Free macro calculator
01Macro calculatorYour calories, protein, carbs and fat for your goal.Start →
Simply Strong App, by Tami Your strongest years are ahead. At-home dumbbell workouts, 30 or 45 minutes, 3 to 5 days a week. Meet Simply Strong App

Start with these

Lower Body Dumbbell Only Lower Body Workout For Women (Beginner-Friendly) This beginner-friendly dumbbell lower body workout is perfect for busy women. Tone your legs and glutes in just 30 minutes with minimal… Read → Strength Training 30 Minute Upper Body & Core Workout (Dumbbells Only!) Busy? Build lean, strong arms with this 30-minute upper body & core workout. All you need are dumbbells and determination! Perfect for… Read → Strength Training Are 30-Minute Workouts Enough to See Results? Can you really see results with 30-minute workouts? Well, that all depends how you're working out. Let's dive in! Read →

All workouts

Fitness Why Strength Training After 35 Is a Game Changer If you're a woman over the age of 35 and you haven't started strength training yet,… Read → Strength Training Tight, Toned, Tank Top Arms (In Just 25 Minutes!) All you need is 25 minutes and a pair of dumbbells to start my tight, toned,… Read → Strength Training How Often Should You Switch Up Your Workout Routine? Switch up your workouts? or stay consistent? Here's what works for me when it comes to… Read → Strength Training 30 Minute Full Body Fire Workout (Strength + Conditioning) 30 minutes is all you need for this full body fire workout! Grab a pair of… Read → Strength Training Can You Lose Weight By Just Weight Training? (No Cardio) Tami Smith, CPT, discusses weight loss with weight training, whether or not you need to do… Read → Strength Training Are 30-Minute Workouts Enough to See Results? Can you really see results with 30-minute workouts? Well, that all depends how you're working out.… Read → Lower Body 30-Minute Sculpted Legs & Glutes This is one of my favorite 30-minute legs and glutes workout - super efficient, very effective… Read → Strength Training 30-Minute Strong Back & Biceps Workout Build strength and definition with this 30-Minute Strong Back & Biceps Workout! Target your upper body… Read → Macro Resources The Importance of Preserving Muscle During Weight Loss With GLP-1s Losing weight on GLP-1s? Don’t lose muscle, too! Learn why preserving muscle is key, how protein… Read → Strength Training 10 Strength Training Mistakes Women Make (+ How to Fix!) Avoid these 10 common strength training mistakes women make! Learn how to lift properly, get results,… Read →

Why strength training matters after 35

We start losing muscle in our thirties, and the change speeds up around menopause. Lifting weights is the best way I know to slow it down. It keeps you strong, supports your bones and makes everyday life easier.

You don’t need a gym. Two or three sessions a week with a set of dumbbells is enough to see real progress. Focus on the big movements, like squats, hinges, presses and rows, and add a little weight or a few reps over time.

Pair your training with enough protein and you’ll recover better and see results faster. The workouts below are a great place to start, and the Simply Strong App puts it all in a plan for you.

Macro calculator Simply Strong App

Questions

How often should I lift?

Two to three full-body sessions a week is a great start for most women. Rest days are where your body gets stronger.

Will lifting make me bulky?

No. Building muscle takes time and plenty of food. Most women simply look and feel more toned and stronger.

What weights should I start with?

Pick a weight you can lift for 10 to 12 reps with good form, where the last two reps feel challenging.

Keep exploring

High-protein recipes Macros Full Body Lower Body Upper Body

Ready for a plan? Simply Strong has one.

Meet Simply Strong App