If you’re in midlife and you want to start strength training or you’re looking for a good weight training program, where should you start?

I know that a lot of women have spent years with cardio as their top priority workout, and strength training is just an afterthought or an accessory. But if you were to flip those priorities around, everything that you’re hoping to achieve for your body would finally happen.

But what should you be looking for in a good strength training program? Where should you start?

In this podcast episode, we’re going to talk about the best workout style, equipment, and structure - this is exactly what you need to know to get started.

Not sure where to start…

I got a question from Sherri for one of my short, Friday Ask Megan episodes, I thought it was so great and applicable to so many women that I wanted to make it a main episode. Let’s listen to her question:

“Hi, this is Sherry. I'm wondering where to start on a strength training program. I am 53 years old and I'm in fairly good shape, but not sure where to find a strength training program that I can find and take on the road with me that's short and convenient.”

Yay for Strength Training!

I love that as a 53 year old, Sherri wants to start strength training. It is hands-down that absolute BEST thing she can do for her health that has lasting impacts on how active and vibrant she’ll be well into her 80’s and 90’s.

• If you want to keep your bones healthy - start strength training
• If you want to keep your joints lubricated and pain free - start strength training
• If you want to stay mobile and have ease as you go through everyday activities - start strength training
• If you want to lose fat, improve your body composition and even increase your metabolism - start strength training

Studies have shown that strength training has so many far reaching impacts on your health that it really should be the pillar of your workout program - the highest priority, the style of training that takes precedence over everything else.

A lot of women have spent years with cardio as their priority, and strength training is an afterthought

• But if you would flip those priorities around, everything that you’re hoping to achieve for your body would finally happen

But, where to start?

But, where to start? What should you be looking for in a good strength training program? I’ve got you covered.

I’m going to teach you the 3 things that you should be thinking about with a good strength training program:

• The style of workout,
• the equipment - whether or not you even need it
• and the structure (like how many exercises, sets and reps and things like that
• And then I’ll give you a sample workout that’s short and convenient, and you can take on the road with you.

These are all the things I factor in when putting together the highest quality workout plan for someone like Sherri.

Here’s the plan

• STYLE: Let’s talk about the style of workout first: Here’s what’s going to be the best style for Sherri and you if you can relate.
  • Follow a full-body functional style program (Not a bodybuilding style routine)
    • Story about how I used to do bodybuilding style
    • Introduced to functional style training - far more efficient and fun
  • What is a functional style workout routine?
    • Movements that train your body in the way it was designed to function and move in real life.
  • Why will this help you the most?
    • short & convenient
    • translates to strength that you need in everyday life (improves your balance, mobility & coordination, too!)
• EQUIPMENT: Let’s talk about workout equipment real quick:
  • First of all, choose primarily bodyweight moves (Yes, exercises that don’t use any equipment can still be strength training, depending on the move.)
    • It’s the best place to start if strength training is new to you. This will serve as a foundation for everything else, learning to control, balance & maneuver your own bodyweight first is most important
    • Plus this can becomes your default in any situation
      • Story about the dozens of times I’ve traveled and haven’t had access to a gym
  • If it includes weights or any equipment, I like a program that only needs a few pieces and can be used for a variety of different exercises
    • Steer away from a workout program that requires weight machines and anything you might need gym access for
    • Minibands, a pair of dumbbells (8-15 pounders), a physioball, a foam roller
• STRUCTURE: Finally, let me teach you which workout structure will probably work best for you
  • Circuit style - anywhere from 2-8 exercises performed in a row, back to back with minimal rest
  • 2-4 sets of 6-12 repetitions for each move - should feel challenging

Example Strength Training Routine:

Bodyweight-only: 2-4 sets through, 10 reps each

• Bridges -
• Push-ups
• Bent-over W’s
• Squats
• Single leg dead lift

One Dumbbell Routine: 2-4 sets through, 6 reps per side

• Squat to overhead press
• Bent-over rows
• Single leg dead lift
• Dead bugs
• Bridges

Let’s recap…

To recap: When you’re getting started with strength training, look for a routine that:

• Prioritizes functional style movements that targets upper body, lower body, and your core all in one routine
• Incorporates a lot of bodyweight-only exercises and maybe uses some equipment that you can consistently access
• Is very time efficient and is using sets and reps that will get you results.

If you follow a routine like this, and stick with it consistently, your strength and health will skyrocket.

But if you follow a random strength training routine, one that maybe takes a really long time or is haphazard in its progression, you’re not going to be very happy with the results.

Need help?

My Jumpstart series of programs follows this type of strategy - everything I just explained. And what I love to hear most from the ladies in the courses is that this is the first time they’ve ever followed a workout plan that was so strategic, so carefully put together and thought through. And because of that, they’re finally able to stay consistent and actually see results that feel so great.

So, to bring it back to Sherri’s question - “I’m wondering where to start strength training as a 53 year old woman, something quick, effective, and do anywhere” - I would start with my Jumpstart 30 program.

If you’re a bit past where Sherri is and already working out regularly, you just need to get into a good weight training program, I would do my Getstrong 30 program, which is the 3rd program in the series.

But the BIG TAKEAWAY I have for you is whether you’re 45 or 65, make strength training the highest priority workout each week. You won’t regret it.

More Resources & Links

The Weekly Jumpstart - Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.

The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine!

The Getstrong 30 Program - The 3rd program in the Jumpstart series, introduction to weights!

Follow Megan on YouTube

Follow Megan on Instagram

‍