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Unleashing Strength: Essential Weightlifting Tips for Women over 35

March 11, 20242 min read

As women age, the importance of maintaining strength, bone density, and overall health becomes paramount. Weightlifting, often overlooked or misunderstood, can be a game-changer for women over 35. In this blog post, we'll explore the benefits of weightlifting and share essential tips to help you embark on a transformative journey towards a stronger, healthier you.

  1. Start with a Solid Foundation:

Before diving into weightlifting, ensure you have a solid foundation. Focus on mastering proper form and technique to prevent injuries and maximize the effectiveness of your workouts. If you're new to weightlifting, consider consulting a fitness professional for guidance.

  1. Embrace Progressive Overload:

Progressive overload is the key to building strength. Gradually increase the weight you lift to challenge your muscles, triggering growth and adaptation. This can be achieved by increasing the weight, the number of repetitions, or the intensity of your workouts over time.

  1. Prioritize Compound Movements:

Compound exercises engage multiple muscle groups simultaneously, making them highly efficient. Include compound movements such as squats, deadlifts, bench presses, and rows in your workout routine. These exercises not only build strength but also contribute to improved balance and coordination.

  1. Mind Your Recovery:

Recovery is equally important as your workout routine. Ensure you get enough sleep, stay hydrated, and incorporate rest days into your schedule. Recovery allows your muscles to repair and grow, preventing burnout and reducing the risk of overtraining.

  1. Nutrition Matters:

Fuel your body with the nutrients it needs to support your weightlifting journey. Prioritize a balanced diet rich in protein, complex carbohydrates, and healthy fats. Adequate nutrition plays a crucial role in muscle recovery and overall well-being.

  1. Listen to Your Body:

Pay attention to your body's signals. If something doesn't feel right, modify your workout or give yourself extra rest. Pushing through pain can lead to injuries. As you age, it's essential to strike a balance between challenging yourself and respecting your body's limits.

  1. Incorporate Mobility and Flexibility Exercises:

As we age, maintaining flexibility becomes crucial. Include dynamic stretches and mobility exercises in your warm-up routine to enhance joint flexibility and reduce the risk of injury. Yoga or Pilates can also complement your weightlifting routine.

  1. Stay Consistent:

Consistency is key to seeing results. Create a realistic and sustainable workout schedule that aligns with your lifestyle. Aim for a mix of strength training and cardiovascular exercises to promote overall fitness.

Weightlifting is a powerful tool for women over 35 to enhance strength, improve bone density, and boost overall health. By incorporating these tips into your routine, you'll not only discover the transformative benefits of weightlifting but also embark on a journey to a stronger, more resilient version of yourself. Remember, it's never too late to start lifting and embracing the incredible strength that lies within you.

Some of our top strength classes at VFit Studio include: Circuit, Core and Caboose, Barre, ABCs, Pilates, and Length & Strength. These other VFit Studio classes mix strength in along with cardio: Metabolic Mashup and 30 in 30.

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Rachele Jaegers

Rachele Jaegers is the founder and owner of VFit Studio, online fitness studio.

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