Effective Workout Routines for Women Over 40

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Published: November 24, 2020

Fitness is something that should be an integral part of our daily lives. However, as we grow older and face different challenges that every age brings with itself, we ought to adjust our fitness regimen by focusing on the most effective workouts for our age. So if you are looking for some effective workout routines for women over 40, you definitely came to the right place. At DubaiPT, we believe that a woman in her forties is at the prime of her life. That being said, if you want to hire a personal trainer Dubai-based who will help you maximize your workouts while at the same time understanding your needs, we will be more than happy to help you out.

A few things to know about workout routines for women over 40

You might think that workouts for women who are over 40 years of age have to be extremely difficult and strenuous. In reality, that couldn’t be farther from the truth. Workout routines for women in their forties don’t have to be hard in order for them to see the best results. However, it is extremely important that you start doing resistance training if you haven’t done so until now. As we reach a certain age, we are at a higher risk of losing lean muscle. Don’t get us wrong – you don’t have to choose between weights and a fat loss workout. Quite the contrary – weight training will only help you burn fat faster while maintaining your muscles at the same time.

A woman in a lunge position.
The good thing about exercising is that you have plenty of options to choose from.

Now that we’ve covered intensity, it’s time to briefly touch upon duration and frequency. How many times per week you decide to exercise and how long you exercise for is something that will depend on many variables. Perhaps you are really short on time. Maybe you have all the time in the world that you are willing to dedicate to your physical appearance and health. The general rule of thumb is to aim to exercise three to five times per week and do your workouts for at least 30 minutes. Of course, everything more than that is a bonus.

The most effective exercise regimens for women over forty

Once you start your fitness journey, plenty of decisions await. You need to decide whether you want to work with a trainer in Dubai or you want to approach this with the knowledge you already have. Then you could spend some time wondering which exercises will be the best ones for your body type, weight, and goals. If you are a woman that is over forty years of age, then you could definitely benefit from some of the following workout routines from our list.


Generally speaking, kickboxing is one of the best exercises for people of all ages. However, it’s particularly beneficial for women over forty as it is dynamic enough to help you burn fat while at the same time toning your lower body muscles. Besides, dropping weight with the help of kickboxing workouts will be both quick and enjoyable at the same time (provided that you maintain a good diet, of course). And the best part is that you can get started with kickboxing in a couple of different ways. From working with a personal trainer to finding a kickboxing class in your area, the options are limitless.

Kickboxing - one of the best workout routines for women over 40.
It does not matter how active you were up until now. Kickboxing is bound to shake things up.


Yoga is a perfect exercise for people who want to stay fit without having to participate in vigorous activities. Although you do have to bear in mind that the effects of yoga are limited. You can’t expect to build huge muscles by only doing yoga. However, this exercise will be a great addition to your routine. It’s something you can do on your rest days or when you are feeling too tired to workout.

While yoga might seem like an easy exercise, it is pretty great at burning calories. Just 30 minutes of yoga can help an average woman lose 150 calories. Besides, yoga has benefits that go beyond body composition. It’s also a great exercise for the mind, as it alleviates stress and helps you be more peaceful. That is why we find it to be one of the best exercises for women over 40. Whether you decide to work with a yoga instructor in Dubai, take up a class, or do it in your living room is up to you. The benefits will be there.

Interval training workout

For some reason, studies have shown that interval training workouts can burn significantly more calories than a long session of cardio workouts. Besides, they are great for women who are constantly on the go and don’t have a lot of time to dedicate to workouts. The good news is that interval training workouts usually don’t take up more than thirty minutes at a time. When doing this type of workout, it’s important to remember to alternate between high and low-intensity exercises.

An alarm clock on a pink and blue surface.
With interval training, you will never again be able to use the lack of time as an excuse.

Interval training workouts can be almost any type of activity out there. From swimming and jogging to exercising on an elliptical machine, you have the complete freedom to switch from low to high pace. And you can also perform them by yourself at home or with the help of a Dubai fitness trainer – it is completely up to you.

The perfect time to start is today

Procrastination is something we are no stranger to in our everyday lives. However, its effects are best seen in the good old saying ‘i’ll start on Monday.’ The truth is that there is no better time to try out the best workout routines for women over 40 than right now. So browse the web, find the nearest gym or class, and start shaping your new life (and body). There’s no way you’ll regret it.

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