Master Week 2 of Women’s Weightlifting Over 40: Beginner Guide

On Apr 13, 2024

Welcome to Your Second Week of Weightlifting

Ready for another week of our beginner’s weightlifting series? After successfully completing the first week’s exercises, it’s time to move on to the next level. Welcome to week two of your weightlifting journey!

Week Two Workouts: Upper and Lower Body

For the second week, we’ve planned two workouts targeting your upper body and lower body. Remember to warm up before you start and follow along on our YouTube channel for helpful tips and techniques throughout the workout.

Overview: Week 2 Workouts

This week, we’ll introduce more challenging exercises while sticking to our foundational movements. Here’s what you can expect:

Chest flies: These are harder than chest presses and may require you to use lighter weights. Focus on your range of motion and squeeze your chest at the top of the movement.
Standing Shoulder Presses: Without the support of the bench, you’ll need to engage your core to protect your back. Keep your knees slightly bent!
Leaning Reverse Flies: This exercise can be difficult and may feel awkward initially. Again, you may need to start with lighter weights. The focus should be on squeezing your shoulder blades together, rather than swinging your arms back.
Overhead Squats: The weight on your shoulder will pull you forward. Resist this pull by engaging your core and keeping your chest lifted.
Weighted Step Ups: These are challenging but crucial for building balanced strength on both sides of your body. Take your time and complete all sets.

Equipment Required for the Workout

To get started, you’ll need a few key pieces of equipment. More tips on selecting the right equipment are available in our Everything You Need to Know video and in the FAQ section of this article.

Dumbbells: Choose multiple weights to accommodate different exercises. You can find a full set here.
Resistance bands: These bands are what we recommend.
An exercise bench: This is the bench we use, but you can also use a chair or even your floor.

Core Engagement: Weekly Tip

One key aspect of weightlifting is engaging your core. Not only does it keep your body aligned and prevent injury, but it also helps you build a strong core without the need for sit-ups. Need visual cues to ensure your core is engaged? Try wearing leggings and a tight top and watch yourself in a mirror during your exercises.

Outfit Inspiration for Your Workout

To add a sprinkle of fun to your workout, here’s a spring-themed, green outfit from Adidas to keep you motivated. It includes matching leggings and sports bra, a comfy sweatshirt, and a cute gym bag for your gear. And remember, flat shoes are best for weightlifting but you can also just wear socks!

Your Post-Workout Meal

After your workout, it’s important to refuel. One of my favorite post-workout meals is a Buddha bowl packed with carbs to restore energy and protein for muscle recovery. Here’s my go-to recipe:

1 cup each of rice or quinoa, sweet potato, chickpeas/beans
Greens (Spinach, Romaine, Kale)
Cucumber, tomato, avocado, sprouts
2-4 tbsp hummus/tahini/salsa

Boil or roast the sweet potatoes, chickpeas, and greens (or leave the greens raw and add as toppings at the
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