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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

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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

Full Body Women’s Full Body Workout With Dumbbells Discover an effective full-body dumbbell workout for women that’s perfect for beginners and can be done… Read → Lower Body Glute Workout With Dumbbells Only Strong glutes are the foundation of a strong body—and you don’t need a gym to build… 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… Read → Strength Training Strength Training for PCOS: Here’s What Works For Me Managing PCOS isn't easy, but one thing that's helped me is strength training. Here's what works… Read → Strength Training 5 Day Workout Split For Women Looking for a 5-day workout split? This plan for busy women targets every muscle group with… Read → 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… 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.

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High-protein recipes Macros Full Body Lower Body Upper Body

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