My Complete Lower Body Routine Women Over 40

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For women over 40, focusing on lower body strength is not just about achieving great legs, but it’s also about overall health and vitality. As I’ve journeyed through my fitness routine, I’ve realized the significance of lower body workouts, especially during perimenopause and menopause.


Building a Strong Foundation

A strong lower body routine is key to longevity, improved metabolism, hormonal balance, and boosting mood and confidence. Here are some components of a successful lower body workout:

  • Focus on Major Muscle Groups: Glutes, hamstrings, and quadriceps.
  • Incorporate Variety: Mix exercises like squats, lunges, and deadlifts.
  • Consistency is Key: Regular workouts are essential for seeing results.

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My Personal Lower Body Workout Routine

As a woman over 40, I’ve developed a routine that works for me, focusing on building muscle and strength.

A Three-Day Workout Plan

  • Day 1 – Quadriceps Focus: Exercises like barbell front squats and leg extensions.
  • Day 2 – Glutes and Hamstrings: Sumo deadlifts and hamstring curls.
  • Day 3 – Mixed Focus: Straight leg deadlifts and hip thrusts.

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The Role of Diet and Recovery

Alongside physical exercise, nutrition and rest play a huge role in a successful fitness routine.

  • Protein Intake: Essential for muscle repair and growth.
  • Adequate Rest: Ensures muscles recover and grow effectively.

Embracing the Journey

Embarking on a fitness journey, especially later in life, can be challenging but incredibly rewarding.

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🌟 Ready to Transform Your Fitness?:

  • Listen to The Chalene Show, Episode #1052 for an in-depth look at my routine. Listen here.
  • Watch on YouTube for a visual guide to the exercises. Watch here.
  • Join my health and fitness program at Phase It Up.
  • Get my favorite resistance bands. Buy here.

Remember, it’s never too late to prioritize your health and start building strength in your lower body!


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