In 2010, Ernestine Shepherd was recognized as the world’s oldest female bodybuilder.
She started working out when she was 56 years old. Today, at age 81, she is still very much into fitness.
Every day, she wakes up at 2:30 am to walk 10 miles. She then goes to the gym at 7:30 am to work out, finishing strong by teaching fitness classes until 11:30 am.
Now, you may be thinking, Wow, she’s hardcore. I can’t possibly do that.
All we can say is if Ernie can do it, you can too. Plus, you don’t need to follow her exact routine.
Here are six workout plans for women that will show results at any age.
1. Cardio + Strength
For cardio, you should aim for at least 30 minutes of activity daily. This might include walking, running, gardening, or doing household chores.
You can do whatever you want as long as it’s an activity that elevates your heart rate.
As for your strength routine, you can use free weights or your bodyweight. We recommend squats, rows, deadlifts, and overhead presses. But you can do any strength-building exercises you like as long as you complete 2 to 3 of these workouts per week.
2. Interval Training
If you Google “workout plans for women” or “best exercises,” there’s a good chance you’ll encounter HIIT or high-intensity interval training.
Don’t be scared by the “high-intensity” part though. Even seniors can do HIIT.
HIIT involves moving between an activity that makes you breathe heavily and one that’s easier to do. If you’re cycling, for example, you need to do one interval at full intensity for a minute or two. Then you’ll decrease either speed or resistance for the following interval.
For best results, try to complete 1-2 HIIT sessions per week.
3. Aquatic Exercises
If you can’t do HIIT exercises because of joint problems, opt for low-impact activities such as water aerobics.
Since water offers natural resistance, doing aquatic exercises can help build your strength and endurance. The best part? Zero stress on your joints.
In a previous post, we talked about chair yoga for seniors.
But you don’t have to limit yourself to chair yoga if you want a routine that’s a bit more challenging.
Some yoga poses also age well. These include tree pose, warrior II, extended puppy, low lunge, bridge, and legs up the wall.
5. Core Exercises
A strong core equals a better ability to do any type of movement such as bending, reaching, and twisting.
For seniors, this is a huge help. A strong and stable core also reduces their risk of balance-related falls.
6. Personalized Workout Program
When it comes to achieving fitness goals, some people can do it on their own. Others may need more help and motivation.
If you fall into the latter category, consider a tailored workout program like the 12-week shred.
With a personal trainer by your side, you’re not just getting advice on proper form and healthy eating habits. You have one more person supporting your fitness journey.
Workout Plans for Women: Start One Today!
2018 is right around the corner. But don’t wait until then to start working out.
Every day you work out is every day you’re closer to a healthier, stronger you.
If you liked this post, be sure to check out our blog for tons of self improvement articles.