by As women age, maintaining strength and fitness becomes increasingly important to their overall health and well-being. Resistance band workouts offer women over 40 a great way to build strength, increase muscle tone, and improve flexibility without putting excess strain on joints. Whether you’re new to strength training or looking to change up your exercise routine, incorporating resistance bands into your workouts can yield impressive results. Let us introduce you to a series of beginner bodybuilding exercises with resistance bands for women over 40.
According to a 2022 study published by the National Institute on Aging, women over 40 should prioritize building muscle and strengthening their joints through strength training because as women age, they naturally experience a progressive decrease in muscle mass, known as sarcopenia. Engaging in strength training exercises can help combat this muscle loss and maintain overall strength and functionality. Strengthening the muscles around the joints can provide greater support and stability, relieving joint pain and reducing the risk of injuries, such as fractures and joint degeneration.
Also Read: Diet Tips to Stay Fit and Fabulous After 40
Why choose resistance bands to build muscle?
Resistance bands are versatile, affordable and practical fitness tools. Here are some key reasons why they are particularly suitable for women over 40:
1. Joint friendly: Resistance bands offer a lower impact alternative to traditional weights, reducing strain on joints and minimizing the risk of injury.
2. Customizable resistance: The bands come in different resistance levels, allowing you to gradually increase the intensity as your strength improves.
3. Full Body Workouts: With resistance bands, you can target multiple muscle groups, providing a complete strength training routine.
4. Portable and space-saving: The bands are lightweight, compact and easily portable, making them ideal for home workouts or while traveling.
Resistance Band Workout to Build Muscles and Strengthen Joints
1. Upper body workout
*Bicep curls: Stand with both feet in the center of the band, grasping the handles. Keep your elbows close to your sides and slowly wrap your hands towards your shoulders. Repeat for 12 to 15 reps.
*Aerial press: Stand in the center of the band holding the handles at shoulder height. Push the bands up by fully extending your arms. Lower your body to the starting position and repeat the exercise for a total of 12 to 15 reps.
*Curved rows: Place one foot on the band, bending your knees slightly. Hold the handles with your arms straight, palms facing each other. Pull the bands towards your chest, engaging your shoulder blades and creating a feeling of compression between them. Repeat for 12 to 15 reps.
Also read: Pro muscle building tips to help you succeed at the strength game
2. Lower body workout
*Squats: Place the resistance band around your thighs, making sure it sits slightly above your knees. Stand with your feet shoulder-width apart. Lower your hips back and down into a squat position, keeping your knees in line with your toes. Return to the starting position and continue the exercise for 12 to 15 repetitions.
*Lateral leg lifts: Tie the band around your ankles. Stand up straight, engage your core, and lift one leg out to the side against the resistance of the band. Gradually return to the initial position and then perform the same exercise on the opposite side. Aim for 12 to 15 reps on each leg.
*Gluteal bridges: Lie on your back with your knees bent and your feet flat on the floor. Place the band around your thighs, just above your knees. Engage your glutes and lift your hips off the ground, creating a straight line from your knees to your shoulders. Lower and repeat for 12 to 15 reps.
Also read: Leg training to build muscle: 4 movements to target the hamstrings, quadriceps, calves and glutes
3. Basic training
*Standing wood diggers: Attach the bracelet to a solid anchor point. Stand sideways to the anchor, holding the band with both hands near your shoulder. Rotate your torso by pulling the band diagonally across your body, as if you were chopping wood. Perform the exercise for 12 to 15 repetitions on each side, alternating between the left and right side.
*Seated Russian twist: Sit on the floor with your knees bent, feet flat on the floor. Grasp the bracelet with both hands, placing it in front of your chest. Lean back slightly and twist your torso from side to side, keeping your core engaged. Perform the exercise for 12 to 15 repetitions on each side, alternating between left and right.
Embrace the power of resistance bands and enjoy the journey to a stronger, fitter, healthier you. With consistency and determination, you can achieve your fitness goals and enjoy the countless benefits of strength training at any age.
