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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.

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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 Workout At Home (Back, Chest & Biceps) Strength training doesn’t have to be complicated! This 30-minute upper body workout is packed with simple yet effective moves you can do… Read → Strength Training My Strength Training Tips for Women Over 40 Strength training in your 40s and beyond focuses on health, longevity, and functionality. Learn 10 essential tips to optimize your workouts and… Read →

All workouts

Lower Body 20-Minute Booty Sculpting Workout (Dumbbell Only) Sculpt and tone your glutes with this quick 20-minute dumbbell-only workout. Perfect for a quick burn… Read → Strength Training My Strength Training Tips for Women Over 40 Strength training in your 40s and beyond focuses on health, longevity, and functionality. Learn 10 essential… Read → Full Body No Jumping Full Body HIIT Workout Want to get a HIIT workout in without jumping? This one's for you! Read → Strength Training How to Start Strength Training as a Busy Mom Realistic advice from a busy mom on how to start strength training - where to start,… Read → Strength Training Why Strength Training is Essential for Women’s Health Strength training is essential for women's health, offering benefits like stronger bones, better metabolism, and mental… Read → Strength Training Beginner Upper Body Workout For Women If you’re new to strength training, this 20-minute workout is for you! My Beginner Upper Body… Read → Lower Body 30-Minute Lower Body Legs and Glutes Scorcher If you have 30 minutes and some dumbbells, you can torch your legs, lighting up your… 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… Read → Strength Training GLP-1 Strength Training – Here’s Why It’s Important Strength training throughout your GLP-1 journey will help ensure that you experience the best possible health… Read → Strength Training My Home Gym Equipment Must-Haves Having the right equipment for your home gym is essential for staying consistent with your workouts.… 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.

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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

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