Forget everything you think you know about working out after 40! This 28-minute full-body dumbbell workout is specifically designed for women over 40 who want to build strength, boost metabolism, and regain confidence — all from the comfort of home.
No complicated moves. No wasted time. Just efficient, effective exercises using dumbbells to help you look and feel your best at any age.
Whether you're new to strength training, getting back into fitness after time away, or looking for an efficient routine that actually fits your schedule, this workout delivers.
Every rep is purposeful, every movement is explained, and you'll feel the difference from day one. No intimidation, no overwhelm—just a clear path to becoming stronger.
Here's why strength training over 40 changes everything:
1. Boost Your Metabolism & Energy – Muscle burns calories at rest, so you'll notice more energy throughout your day and it gets easier to maintain a healthy weight. You'll feel more vibrant and capable in everything you do. Plus, that metabolism boost means your body works smarter for you, even when you're not working out.
2. Build Confidence & Strength – There's nothing like feeling powerful in your own body. You'll notice increased strength in everyday activities—carrying groceries, playing with grandkids, hiking, or just moving through your day with ease—and that confidence shows up everywhere. In your work, your relationships, and how you carry yourself.
3. Protect Your Long-Term Health – Strength training builds bone density, improves balance, and reduces injury risk. This is the foundation for thriving, not just surviving, as you age and beyond. You're investing in a future where you stay independent, active, and healthy.
This isn't just a workout video—it's your permission slip to prioritize yourself and prove that 40 and beyond is your strongest decade yet. Press play, grab your dumbbells, and invest 28 minutes in the strongest version of yourself. Your future self will thank you!
CHAPTERS: 0:00 Introduction :28 Squat 1 weight at chest 1:13 Bicep Curls 1:58 Alternating Side Lunge 1 weight at chest 2:43 Bent Over Row 3:28 Squat 1 weight at chest 4:13 Bicep Curls 4:58 Alternating Side Lunge 1 weight at chest 5:43 Bent Over Row 6:28 Squat 1 weight at chest 7:13 Bicep Curls 7:58 Alternating Side Lunge 1 weight at chest 8:43 Bent Over Row 9:41 Reverse Lunges 10:27 Rear Delt Fly 11:12 Plie Squat 11:57 Tricep Kickbacks 12:41 Reverse Lunges 13:27 Rear Delt Fly 14:12 Plie Squat 14:57 Tricep Kickbacks 15:41 Reverse Lunges 16:27 Rear Delt Fly 17:12 Plie Squat 17:57 Tricep Kickbacks 19:00 Chest Press 19:45 Bicycle Crunch 20:30 Birddog 21:15 Plank 22:00 Chest Press 22:45 Bicycle Crunch 23:30 Birddog 24:15 Plank 25:00 Chest Press 25:45 Bicycle Crunch 26:30 Birddog 27:15 Plank
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Stay consistent, stay confident, and remember — you are stronger than you think.
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