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Last Updated on December 16, 2020

Getting Fit Over 40: The 7 Best Workout Routines for Beginners

Getting Fit Over 40: The 7 Best Workout Routines for Beginners
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Congratulations! You’re finally ready to shed some pounds, strengthen your heart and clear your mind.

While work-out routines are a dime a dozen, there are several routines that are proven to build strength, maintain bone density and improve balance, coordination, mobility and cardio.

While there’s been a lot of focus on the benefits of cardio training, strength training has tons of benefits as well. According to the CDC, strength training reduces the signs and symptoms of arthritis, diabetes, osteoporosis, heart disease, obesity and back pain. It even helps preserve brain function as we age.

Before starting any of the routines below, make sure to learn and focus on proper form. You should be constantly increasing your repetitions and weight to challenge your muscles to strengthen and grow.

1. 7 Minute Workout Routine

The first workout routine for beginners we’re going to preview was published in the American College of Sports Medecine’s Health and Fitness Journal.[1] The now famous 7 minute workout was found to have phenomenal health benefits for both endurance and weight loss.

The 7 minute workout uses high intensity interval training, in a sequence of 12 exercises that last for 30 seconds each, with 10 seconds of rest in between each exercise. As you get stronger, you can repeat the cycle 2-3 times.

That said, beginners can start doing the routine only once, and you’ll still get lots of benefits.

The routine itself uses the following exercises:

  1. Jumping jacks
  2. Wall sit
  3. Push-up
  4. Abdominal crunches
  5. Step-up onto chair
  6. Body weight squat
  7. Tricep dip on chair
  8. Plank
  9. High knees running in place
  10. Lunge
  11. Push-up and rotate
  12. Side plank

*Repeat 2-3 times.

The routine works all of your major muscle groups and will get your heart rate soaring. What we love about the 7 minute workout, is that it’s quick and you can do it anywhere – your home, office or hotel room. No weights, mats or special clothing required.

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You can download a 7 minute workout app developed by the New York Times, or watch and follow through this video created by Lifehack:

2. Beginner Body Weight Routine (NerdFitness)

With one of the most popular workout websites out there, NerdFitness has developed a great body weight exercise routine that doesn’t require any equipment or weights and can be done just about anywhere.

We like this routine because it’s simple and effective. Do each exercise, and move onto the next without a break. After completing the round, rest for 30 seconds and repeat.

Do about 5 minutes of stretching to warm yourself up before starting the routine.

  • 20 body weight squats
  • 10 push ups
  • 20 walking lunges
  • 10 dumbbell rows (using a gallon milk jug)
  • 15 second plank
  • 30 jumping Jacks

*Repeat for 3 rounds

Do some stretches after you’ve finished your workout.

3. Starting Strength Beginner Barbell Routine

Starting Strength is one of the most popular, widely recommended and effective barbell routines out there. Around for almost 30 years, it’s simple to follow and only uses a barbell. Nothing else.

There are 2 workouts, which you do on alternate days. You only workout 3 days a week, and never 2 days in a row. Here’s the routine:

Starting Strength Workout 1

  • 3 Sets of 5 Reps – Squat
  • 3 Sets of 5 Reps – Bench Press
  • 1 Set of 5 Reps – Deadlift

Starting Strength Workout 2

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Weekly Schedule:

  • Day 1: Workout 1
  • Day 2: Workout 2
  • Day 3: Workout 1

As you get stronger, continuously add weight so you max out at 5 repetitions.

4. Recommended Body Weight Routine (Reddit)

Based off of the principles from Overcoming Gravity, this bodyweight workout routine was developed in 2012 and has become something of an online phenomenon.

This routine will provide strength, muscle gain and fat loss, all provided your diet is in proper order.

There are only 9 exercises, which you do 3 times a week. Each exercise progresses, so that if you can’t do one now, there is a simpler form of the exercise you can start with.

For example, if you can’t do a push-up, you can start to wall pushes, or push-ups from your knees, until you’re ready to progress to the more challenging form.

You perform the hardest exercise in the progression you can, for 3 sets of 5-8 reps. Once you achieve that benchmark, you move on to the next progression of the exercise in your next workout. Rest 90 seconds between each set.

First Pair

Second Pair

Third Pair

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Core Triplet

5. Simplefit Beginner Routine

Simplefit is another popular body weight exercise routine. It’s simple, only requires you workout 3 days a week and only involves 3 exercises per day.

Day 1:

  • Max rounds in 20 min (as many rounds as possible in 20 minutes)
  • 1 pull-ups
  • 2 push-ups
  • 3 squats

Day 2:

  • 5 rounds for time (see how quickly you can complete each round, resting 3 minutes between rounds)
  • 2 pull-ups
  • 6 push-ups
  • 10 squats

Day 3:

  • For time (one round as quickly as you can)
  • 10 pull-ups
  • 21 push-ups
  • 21 squats

You can increase the number of repetitions for each exercise as you get stronger, if you’d like.

6. Growing Stronger

The Growing Stronger Routine was developed specifically as a strength training routine for older adults at Tufts University and is recommended by the Centre for Disease Control.

The exercises are done by lifting a load (body weight or a dumbell) and holding it for a count of two to four and then lowering it for another count of two to four. You then repeat the motion, smoothly and slowly for 10 repetitions.

The program is divided into three parts as follows:

Part I: Weeks 1 — 2

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  1. Squats (onto chair): 2 sets of 10 repetitions
  2. Wall Push-ups: 2 sets of 10 repetitions
  3. Toe Stands: 2 sets of 10 repetitions
  4. Finger Walking: hold the position for 10 seconds, 3 sets

Part II: Weeks 3 — 6 (add to part I routine)

  1. Biceps Curl: 2 sets of 10 repetitions
  2. Step-Up on Stairs (1 or 2 steps at a time): 2 sets of 10 repetitions
  3. Overhead Dumbell Press: 2 sets of 10 repetitions
  4. Side Leg Raises; 2 sets of 10 repetitions

Part III: Weeks 7 + (add to part II routine)

  1. Knee Extensions: 2 sets of 10 repetitions
  2. Leg Curl: 2 sets of 10 repetitions
  3. Lying Pelvic Tilt: 2 sets of 10 repetitions
  4. Floor Back Extensions: 2 sets of 10 repetitions

7. Just Do Something!

No matter how you decide to exercise, anything is better than nothing.

Choose activities, sports or exercises you enjoy doing, it will give you a better chance of sticking to it over the long term.

That said, if you’re looking to lose weight, studies suggest you do 30 minutes a day, along with a healthy diet.[2] That could mean walking at a brisk pace, tennis, biking or the gym. Some studies even suggest that walking 15-20 minutes a day reduces your chance of getting a heart attack or stroke.

For strength training, The Physical Activity Guidelines recommend that you do resistance exercise at least 2 days a week.[3] You can do weights, body weight exercises, or physical activity like heavy gardening (digging, hoeing), calisthenics, mountain biking, skiing, etc…

Botton Line

The bottom line is to choose an activity or routine you like to do and do it at least a couple of times every week. Throw in 15-20 minutes of walking every day and you’re golden!

As a beginner, you’ll want to pace yourself and choose a routine that’s not too complex or overwhelming.

The exercise routines above are some of the most popular and time tested routines available for beginners, guaranteed to get results and get you in tip top shape. Have fun!

Featured photo credit: Unsplash via unsplash.com

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Reference

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Marc Felgar

Marc Felgar is an aging, health & senior care expert focused on improving the lives of mature adults.

The Common Causes of Sleep Problems (And How to Fix Them Fast) The Best Way to Sleep to Relieve the 7 Most Common Ailments 19 Fun Activities for Seniors to Stay Active Physically and Mentally Getting Fit Over 40: The 7 Best Workout Routines for Beginners 6 Ways to Care For Your Aging Parents From a Distance

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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