If you’re looking to get in shape and support your weight loss journey but feel unsure where to start, you’re not alone. A well-rounded home workout routine can help you achieve your goals without the need for a gym membership.
In this post, I’ll break down the three key areas every home workout plan should include: strength training, cardio, and flexibility.
1. What Should You Include in Your Home Workout Routine?
Every effective home workout routine should focus on these three pillars:
Strength Training: Aim for 3-4 sessions per week. Building strength boosts metabolism, protects your joints, improves posture, and increases bone density—critical for women over 50.
Cardio: Walking is a simple yet effective form of cardio. Aim for 3,000–5,000 steps per day, with a little more on weekends if you have time.
Flexibility: Incorporating stretching helps prevent injuries, especially when paired with strength training.
2. The Importance of Strength Training for Women Over 50
Strength training is often overlooked by women over 50, but it’s one of the most impactful forms of exercise. Focus on working the major muscle groups: legs, back, shoulders, and chest.
Benefits of strength training include:
Boosting metabolism
Supporting joint health
Improving posture
Enhancing bone density
By prioritising strength exercises, you’ll not only feel stronger but also maintain your independence and reduce the risk of injuries as you age.
3. Setting the Right Intensity Levels
Finding the right balance in your workouts is crucial to staying consistent and avoiding burnout.
Here’s how a typical week might look:
Monday, Wednesday, Friday: Strength training sessions
Tuesday, Thursday, Saturday/Sunday: Walking or light cardio
Aim to work at an intensity level of 4–6 out of 10. This moderate range helps you build consistency without overexertion.
Take the First Step Today
To compliment your workouts, take my free BOOST weight loss assessment. In just three minutes, you’ll receive a personalised report on your mindset, diet, and exercise to help kickstart your weight loss journey. Click here to get started.
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