11 Alternatives to Your Go-to Strength Training Moves (Part 2)

In the first installment of our strength training series, we delved deep into 11 foundational exercises that are game-changers for women over 40. But as we know, variety is the spice of life—and it’s also pivotal for muscle growth and endurance. I’m back with Part 2, where we’ll explore “alternative strength training moves” that can add that zest and variety to your workout regimen.

Incorporating alternative strength training moves into your fitness routine is akin to diversifying an investment portfolio; it broadens your reach and maximizes returns. By diversifying your exercises, you challenge different muscle groups, ensuring no muscle is left unengaged. This approach prevents plateaus and reduces the risk of overuse injuries. Moreover, for women over 40, whose muscle elasticity and recovery times might be different from their younger selves, variety ensures that the body is consistently stimulated without being overstressed. Additionally, varying your strength training routine can rejuvenate your mental commitment to fitness, keeping workouts exciting and motivating. In essence, embracing alternative moves keeps the body and mind agile, fostering holistic health.

These moves will refresh your routine and target different muscle groups to ensure a well-rounded workout experience. Let’s dive right in!

1. Goblet Squats(instead of regular Squats)

Goblet Squat is a great alternative to a regular squat.
  • Description: Holding a kettlebell or dumbbell close to your chest, descend into a squat, pushing your hips back and keeping your chest up.
  • Benefits: The front-loaded weight engages your core more while working those quads and glutes.
  • Freshness Factor: Holding a weight in front transforms the squat into a full-body move.

2. Reverse Lunges(instead of standard Lunges)

Reverse lunge
  • Description: Step backward and lower into a lunge from a standing position.
  • Benefits: This engages stabilizing muscles and puts less stress on the front knee.
  • Freshness Factor: Shifting the movement direction can offer a new balance challenge.

3. Single-leg Romanian Deadlift(instead of Romanian Deadlift)

Single-leg Romanian Deadlift.
  • Description: Stand on one leg, holding dumbbells in front of you. Hinge at the hips, letting the weights drop forward while extending the free leg behind you. Return and switch legs.
  • Benefits: Improves balance and isolates the hamstring and glute of the standing leg.
  • Freshness Factor: Introduces a balance component for functional fitness.

4. Banded Glute Bridge(in place of Glute Bridge with weights/barbell)

Banded glute bridge
  • Description: With a resistance band placed above your knees, lie on your back, and press your hips up, activating your glutes.
  • Benefits: Targets outer glutes, preventing knee valgus (knees caving in).
  • Freshness Factor: Resistance bands offer a different type of resistance than free weights.

5. Hammer Curls(substitute for Bicep Curls)

Hammer curl
  • Description: Holding dumbbells with a neutral grip, curl them up to your shoulders.
  • Benefits: Engages both the bicep brachii and the brachialis, offering a well-rounded arm workout.
  • Freshness Factor: A simple grip change can offer varied muscle engagement.

6. Y-Raises(instead of Lateral and Front Raises)

Y-Raises
  • Description: Lie face-down on an incline bench holding light dumbbells. Raise your arms at a 30-degree angle to your body, forming a Y.
  • Benefits: Targets the lower traps, promoting shoulder health and posture.
  • Freshness Factor: Great for those looking to improve upper back strength.

7. Zottman Curls(in place of Arnold Press)

Zottman Curls
  • Description: Start with a regular bicep curl. At the top, rotate your wrists so your palms face outward, then lower the dumbbells.
  • Benefits: Combines bicep and forearm training in one fluid motion.
  • Freshness Factor: Old-school move for bicep growth and grip strength.

8. Plie Squat(alternative to Sumo Squat)

Plie squat
  • Description: Stand with feet wider than shoulder-width, toes pointing outward. Squat down, keeping your torso upright.
  • Benefits: Targets inner thighs and helps improve hip flexibility.
  • Freshness Factor: Feels like ballet but works those muscles hard!

9. Incline Push-Ups(to vary from standard Push-Ups)

Incline Push-up
  • Description: Place hands on an elevated surface. Perform a push-up, maintaining a straight line from head to heel.
  • Benefits: Reduces strain on the wrists and focuses more on the lower chest.
  • Freshness Factor: Switch up your push-up game to hit different chest areas.

10. Side Plank Dips (instead of regular Plank)

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  • Description: Lower your hips slightly from a side plank position and lift them back up.
  • Benefits: Engages obliques and helps in toning the side abdominals.
  • Freshness Factor: A dynamic twist to the static side plank.

11. Single-arm Chest Press (a twist on Chest Press)

Single arm chest press
  • Description: Lie on a bench with a dumbbell in one hand. Press it up, then lower it back down, extending the other arm to the side.
  • Benefits: Engages the chest while also challenging core stability.
  • Freshness Factor: Working unilaterally is always an added challenge.

Incorporating Workout Variety: Timing and Frequency

Knowing the alternative exercises is just the beginning. The real question for many fitness enthusiasts is: when should you start integrating these variations into your routine, and how frequently should they appear?

When to Change Up Your Fitness Routine

Firstly, understanding when to diversify your workout is pivotal. Here are some telltale signs:

  • Hitting a Plateau: If you’ve been working out consistently and suddenly notice stagnation in your progress, it’s a cue to shuffle things up. Muscle adaptation occurs when your body gets too familiar with your workout routine. By introducing new exercises, you jolt those muscles, encouraging growth and endurance.
  • Diminishing Motivation: Feel less inclined to hit the gym? Boredom might be the culprit. Integrating diverse exercises can rekindle that initial spark and excite you about your fitness journey.
  • Recurring Aches and Pains: Repeatedly executing the same movements might result in overuse injuries. A diverse workout plan can alleviate stress from overworked muscles and joints, providing them with the necessary respite.

Making the Switch to Alternative Strength Training Moves

Now, onto the frequency of these refreshing routines:

  • The 4-Week Rule: As a general guideline, every 3-4 weeks is an optimal time to introduce some variety. This timeframe allows muscles to adapt and benefit from specific exercises before being introduced to new challenges.
  • Stay Fluid: Don’t feel tethered to a strict schedule. Listening to your body is essential. Trust your instincts if you’re enthusiastic and feel ready to change things earlier or later than the 4-week mark.
  • Blend and Balance: Consider a hybrid approach. Instead of a complete overhaul, weave in a few new exercises while retaining some old favorites. This balanced mix ensures continuous muscle engagement without completely drifting from tried and true movements.

Crafting a Dynamic Fitness Routine

  • Full Body vs. Split Routines: If you’re a fan of full-body workouts, intersperse 2-3 alternative exercises in each session. On the other hand, if you prefer split routines (like upper/lower body splits), you can integrate new moves for each section on different days.
  • Consistency with Variety: While it’s tempting to change things up constantly, there’s value in consistency. Introduce new moves, but give them enough time (2-3 weeks) to genuinely benefit your body before shuffling again.
  • Seek Expert Guidance: Personal trainers or fitness experts can provide invaluable insights if unsure. They can craft dynamic routines tailored to your needs, ensuring varied exercises’ safe and effective integration.

The Mental Refresh

Beyond physical benefits, remember the mental rejuvenation that comes with changing your exercise routine. New movements can be mentally stimulating, forcing you to be present and engaged in your workouts. It’s not just about muscle growth but also mental growth and resilience. Embrace the unfamiliar—it strengthens your body and fortifies your mind.

The Importance of Variety in Workouts for Women Over 40

After turning 40, many women notice significant changes in their bodies. Hormonal fluctuations, muscle mass reduction, and bone density changes become more pronounced. But that doesn’t mean we should take a backseat in our fitness journey. If anything, this period of life calls for a strategic exercise approach that addresses our bodies’ unique needs. Let’s delve into why and how these alternative strength training moves can especially benefit women over 40.

Why Varied Moves Matter for Women Over 40

  • Muscle Maintenance: After 40, we naturally begin to lose muscle mass. By incorporating alternative strength training moves in our workouts, we can target different muscle groups, helping to maintain and even build strength. It’s not just about looking toned—it’s about functional strength to carry us through daily tasks easily.
  • Bone Density Boost: Osteoporosis risk increases as we age. Weight-bearing exercises, especially those that vary in intensity and angle, can assist in maintaining and, in some cases, increasing bone density.
  • Hormonal Harmony: Regular exercise can assist in managing the hormonal swings that come with perimenopause and menopause. A varied workout keeps the body guessing, which can optimize the production of beneficial hormones and reduce stress hormones.
  • Flexibility and Balance: Our flexibility and balance can be compromised with age. Incorporating varied exercises helps challenge different balance points and stretches various muscles, keeping us agile and reducing the risk of falls.
  • Mental Vigor: Variety isn’t just good for the body—it’s great for the brain. Learning new moves and routines keeps our minds sharp, focused, and engaged, which is vital for brain health as we age.

How to Incorporate These Strength Training Moves

  • Start Slow: If you’re new to these exercises or haven’t been active in a while, ease into them. It’s important to listen to your body and gradually build up intensity.
  • Seek Guidance: Consider working with a fitness trainer, especially one specializing in women’s health post-40. They can offer tailored advice and ensure you do movements correctly to maximize benefits and minimize injury risks.
  • Regularly Rotate: Don’t stick to one routine for too long. Aim to rotate exercises every few weeks to ensure you work for all muscle groups and reap the full benefits.
  • Consistency is Key: While variety is essential, so is consistency. Ensure you’re engaging in some form of exercise most days, whether it’s one of these moves, a brisk walk, or a yoga session.

Final Thoughts

Embracing change in our workouts post-40 is more than a whim—it’s a necessity. By understanding the unique needs of our evolving bodies and addressing them with varied, targeted exercises, we’re setting ourselves up for a fit body and a vibrant life. After all, age is just a number, and with the right approach, our 40s and beyond can be some of the most empowering years of our lives!

Incorporating alternative strength training moves is more than just keeping things exciting. It’s about ensuring comprehensive muscle engagement, preventing overuse injuries, and consistently challenging your body to adapt and grow. However, the key lies in striking a balance. While variety is crucial, so is consistency.

With these guidelines in hand, you’re poised to craft a fitness journey that’s dynamic, engaging, and tailored to your evolving needs. The horizon of fitness is vast and expansive. With every new move and every fresh challenge, you’re taking a step closer to unlocking your ultimate potential. Embrace the journey, relish the variety, and remember, every step, every rep, and every drop of sweat is a testament to your commitment and passion. Keep pushing, evolving, and, most importantly, enjoying the process!

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