The OPTIMAL Muscle Building Workout For Women Over 40

[@FitMotherProject]

Get your FREE MEAL PLAN + WORKOUT sent straight to your email: bit.ly/fmjs-yt

[@kellymartin5045]

Great information. I have been lifting three times a week for 30 minutes and have tried to lift heavier than I would like. With eating low carb and high protein, walking a lot, sleeping, cutting out processed food, snacking and alcohol and in in better shape at 56 than ever before.

[@FitMotherProject]

That's amazing @kellymartin5045, congratulations. That list sounds just like the exact right things to do! Fantastic.

[@janinespencer7169]

This page is absolute perfection.

[@SusanBrown-q6j]

You are the best fitness personality out there, Dr. A! By far! Fantastic job:)

[@meerkat2992]

Awesome video!! Thank you!!

[@kimberlywilliams1166]

I will be purchasing your program this week! Excited to get started. 😊

[@FitMotherProject]

That's amazing @kimberlywilliams1166, thank you. It will be great to have you on board and to see your success.

[@reniapruchnicki5298]

Thank you for sharing authentically about your life’s journey. I’m so glad that you did. I absolutely love what you do. I just discovered your channel today and I will definitely be watching more and more of your videos and I may even sign up to one of your programs even though I’m not a mom:)

[@FitMotherProject]

Why thank you for the kind words and subscribing! And you certainly don't have to be a mom to do our program. We've had everyone from teens to grandmas so you are in the absolute right place. If you ever have questions, please reach out to [e-mail] and we can take care of you. Best of luck! -The FMP Team

[@glory5260]

I love your videos and how easily you explain the exercises. Thank u for sharing.

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@coya4321]

thank you for all you do..I have been using your programs..hadnt done anything for 3o years!!

[@FitMotherProject]

It is my absolute pleasure @coya4321 - It's mine and the Company's mission to do just that.

[@claudiavillela3009]

Hi and thank you so much for all you do! What exercises do you recommend to anyone that has herniated discs on the lower back? Thanks!

[@FitMotherProject]

You're very welcome @claudiavillela3009 - If you have herniated discs in your lower back, I would recommend speaking with your physician or better still, a physiotherapist. You should seek more personalized advice to suit your current health situation, from someone who knows your medical history or can examine you to see what would work best for you.

[@RockeyToes]

Great video with tips! I love the idea of the archer press version, it works the chest and integrates core stabilization (including the shoulder girdle) into the exercise. That's really cool! Today is chest/back day, I'll try it out. Thank you so much! 😄

[@FitMotherProject]

I'm glad you found it useful @RockeyToes. I hope your archer press went well. Please let me know how it worked into your workout.

[@RockeyToes]

@@FitMotherProject - It went well! I normally save chest press for later in the workout but because it's a new move, I put it in the beginning when I'm fresh, to reduce potential for injury. I also used a lighter weight to ensure good form. I did 3 sets x10 reps. Then Face Pulls, my usual reps/weight, and then incline press. Super good modification, thank you!

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@thedawneffect]

Always the best vibes :) Inspiring and concise! Thank you!

[@FitMotherProject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@debbiedejager2948]

Great information, thank you. Am in my late 50’s & Have recently taken up weight training. Loving it and trying to give it my all as after many years of stopping and starting with a good exercise & health regime it’s either now or never! Please can you give advice around the correct diet and supplements for building and retaining muscle (for non body builders though). For instance I hear creatinine is good.

[@FitMotherProject]

@debbiedejager2948 - It's awesome to hear you are getting in to weight training. It is so beneficial for everyone, particularly as you get into your 40's, 50's and beyond. Our main program has a complete healthy eating, exercise plan, and supplement lessons, over at www.fitmotherproject.com/fm30x-letter-video I hope you decide to become one of the Fit Mother family.

[@rm06c]

For building muscle, you're best bet is to not overcomplicate things. Here are the top things you should be doing to build and maintain muscle: • Eat 1g/lb of bodyweight in protein. If you weigh 150 lbs, try and get 150 grams of protein per day. • Sleep 8 hours per day (or as close to it) • Eat in a moderate calorie surplus. If you have excess fat, you could still build muscle on a slight caloric deficit. • Train at least twice per week and focus on progressive overload; more weight or more reps over time. That will get you 95% of your muscle building goals. Creatine is maybe another 2% that can help you (it does this by keeping water in the muscle allowing you to get one extra rep in your lifting). I really wouldn't worry about supplements for muscle building since most of them don't work.

[@debbiedejager2948]

Many thanks for this info which is really helpful! I am currently doing mixed training (60% of the time working with weights up to 16kg) 5 x a week. It's taken me the better part of 2 years to acknowledge that the reason why there is not much change besides being slightly fitter, is due to not taking the diet aspect of it seriously! The two of course go hand in hand. @@rm06c

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@sylvieclement5157]

Great exercices ! I have 5 and 10 lbs dumbells..should I buy 7 lbs? I struggle to move up to 10lbs. Thank you for your guidance

[@FitMotherProject]

If you have the means to throw in an additional pair, go for it! However, working up to 10lbs eventually can be a long-term goal down the line... Best of luck! -The FMP Team

[@alittleartfromhome]

Thank you for this efficient and helpful video! From an editing point of view it's SUPER helpful to use a split screen and show multiple iterations of the exercise while you talk through it. It helps me understand proper form and movement!!

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@bbbb1023]

How do you know weight to choose? Do you need to choose weights that are a little heavy for you or easy?

[@FitMotherProject]

Hey bbbb, thanks for writing in and great question! You will want to choose a weight that has you struggling as you approach the recommended rep range. A little struggle is good, as long as you are keeping good form to prevent injury! Best of luck! -The FMP Team

[@mesorayro]

Thank you for this. I am just beginning weight program. Should I increase my reps before increasing weight? Thank you!

[@FitMotherProject]

Way to jump into a program! If you have confidence in your form, moving up in weight is perfectly fine to keep progressive tension on your muscles. But if looking for something a little more comprehensive, check out this free jumpstart guide we have for women: www.fitmotherproject.com/get-free-fmjs/ Best of luck! -The FMP Team

[@mesorayro]

@@FitMotherProject thanks so much❣

[@BeverlyWilson-m9e]

What size dumbbells do you recommend to start with?

[@FitMotherProject]

@user-jx9gm4fy3u - This is a question I get a lot, but one I am unable to answer directly. There is no 'one size fits all' weight to start with because everyone is different, and each exercise is different too. A rule of thumb is that if you can complete the assigned number of reps of an exercise, and feel like you could do more than 2 more, you should increase your weight. If you cannot complete the assigned number of reps, WITH GOOD FORM, you should lower your weights.

[@JanetJenkins]

I'm very interested in getting an adjustable exercise bench like the one in this video.

[@FitMotherProject]

Hi @JanetJenkins - This bench is the Fitness Reality 2000 Super Max XL. It is available on the Fitness Reality website at fitnessreality.com/fitness-reality-2000-super-max-xl-high-capacity-weight-bench-with-detachable-leg-lock-down/

[@rm06c]

I would switch the dumbbell deadlift for either weighted lunges or dumbbell squats. Deadlifts are quite fatiguing and it's easy to get your form off or hurt your back. If you want to do Deadlifts, I would recommend starting off light until you've got a good feel for it. The archer style dumbell chest presses are not a good choice. You're tiring yourself out too quickly. Stick with regular chest press or do dumbell chest flyes, really get that big stretch at the bottom of the lift. With bicep training, I always like to add a superset with triceps. You get two workouts done at about the same time. Superset Skullcrushers with bicep Curls or go from Hammer Curls straight to overhead tricep lifts.

[@FitMotherProject]

Thanks for your input @rm06c.

[@lila9615]

I'm a bit confused about single leg squats. Your video vividly shows that the knee of the your standing leg is bent in front of the toes, as opposed to a general info that it should be in-line with the toes. As far as I've heard it might injure the knee. Could you explain the technique please?

[@FitMotherProject]

Hey Lila, thanks for writing in and great question! And you are absolutely right, that for most people, you don't want your knee going too far past your toes. However, when a little more advanced and mobile, with strong and flexible joints, you can safely go beyond as it'll help provide a little more stretch (and therefore eventual resistance). Thanks for watching! -The FMP Team

[@citizencaitlin7240]

I’m early 50’s, female. Just starting. I don’t have a bench, can I do the same thing on a floor? And I only have 3kg dumbbells. Will they do for now? Or do I need heavier? Also, what should I do for ‘bingo wings’ ?! 🙏🏼✨

[@FitMotherProject]

Hey Caitlin, thanks for writing in and great questions! You can absolutely use a floor as that will work just fine. 3kg DBs to start can absolutely work as well. Investing (in yourself) with some heavier ones would be great down the line, so you can continue to make progress, but you have to start somewhere! Best of luck... -The FMP Team

[@kathywiens9852]

#4 is pretty extreme to start with that if your new to quad and hamstring work.

[@FitMotherProject]

Yes, it can be a difficult exercise, particularly for beginners @kathywiens9852. It is a very effective one too though.

[@poncena3087]

Do you bend your knee ?

[@FitMotherProject]

@poncena3087 - Sorry, could you elaborate more on the question? During which exercise are you referring? Each of the exercises are demonstrated, so if you are able to follow along with the technique I use, you will do the exercise with correct form.

[@sassysandie2865]

Split squats really hurt me. Had a MCL tear years ago and it’s never been the same. Ugh!

[@FitMotherProject]

Sorry to hear that @sassysandie2865 - If there is any pain, then I would suggest steering clear of the exercise.

[@spacekat8249]

I found it hard to focus on the video because I've got this constant question in my head : why does he got a blue tongue ?!? It made me smile, much love from France

[@adamgilbert7578]

Oh man now I have the same problem! 😂 didn't even notice!

[@debiwillis9045]

​@@adamgilbert7578nope didn't see it at all

[@FitMotherProject]

I took some methylene blue supplement this day lol

[@denisedwyer272]

Is this routine good for over 60 women?

[@FitMotherProject]

Absolutely 🙌

[@debiwillis9045]

Make one for women over 60!!!

[@FitMotherProject]

Our program is designed for women on their 40s, 50s, 60s, 70s and beyond 🙏

[@kromo1285]

What about after 50?

[@FitMotherProject]

Great too, it's for people in their 40s, 50s, 60s, etc

[@poolmilethirty2859]

I have back issues so i would be concerned dead lifts will make it worse.

[@FitMotherProject]

@poolmilethirty2859 - If you have back issues, and you're concerned, the best thing to do is avoid it. If you see a back specialist about your issues, it would be worth discussing it with them, as it can be a good exercise to strengthen your lower back and help your posture (When done with good form). Without knowing your particular issues, I am unable to suggest either way.

[@janetrogers9237]

No way could I do #5, without hurting myself. Lol!

[@FitMotherProject]

😅

[@sharondavisson4149]

#5 doesn't sound good at all

[@rm06c]

Blood flow restricted training is perfectly safe but certainly not required. It's most beneficial for people who are recovering from an injury that prevents them from using heavy weights. You can build your biceps just using weights and doing Regular Curls or Hammer Curls.

[@FitMotherProject]

As @Ricardo mentioned, it's safe but doing the regular curls is also perfectly fine 👍

[@joyk3070]

Spilt squat is worst for the knee talking from experience

[@FitMotherProject]

Was the issue with your front knee or back knee @joyk3070?

[@joyk3070]

@FitMotherProject I had Meniscetomy because of tear. I can't do any form of squat. It hurts

[@joyk3070]

@@FitMotherProject on the side of my knee

[@FitMotherProject]

Please watch this video: kzbin.info/www/bejne/jYandmaKn9GjgNk

[@cheleh.8085]

15-20 lbs??? More like 5-10 for me😩

[@FitMotherProject]

That is absolutely OK! The weight used is relative to the individual so whatever challenges you is a great place to start. Keep working hard and best of luck! -The FMP Team

[@lisaaustell8563]

Sorry but and 5 are a no go.

[@FitMotherProject]

Sorry to hear that @lisaaustell8563 - Is that because of injury, that you find them difficult, or that you do not agree with them being beneficial?