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Best Workouts for Women of Every Age

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Best workouts for every woman depends on age because as we age, our metabolism changes along with our stamina and our body’s needs.

We searched for the best workouts whether you are in your 20’s, 30’s, 40’s or 50’s.

Best workout in your 20’s

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In your 20’s, you should start getting into a workout routine. Starting earlier allows you to create healthy habits that you can stick to long-term.

This is the best time to build muscle mass and bone density.

This lowers your chances of having a bone disease in the future such as osteoporosis, muscle loss, and other health conditions involving the bones and muscles.


  • Lunges
  • Squats
  • Push-Ups

On the other hand, strength exercises that focus on the hips, glutes, and inner knee muscle will decrease your chances of having hip injuries later on in life.

Best workouts in your 30’s

Photo Credit: Leon Martinez, Pexels

In your 30’s, the best workouts are interval training and pelvic floor conditioning such as Pilates.

Photo Credit: Bruce Mars, Unsplash

Intervals can burn fat fast and will increase your fitness.

You may already have a great 20-minute high-intensity fat-burning workout, which is perfect if you have a hectic lifestyle.


  • HIIT (High-intensity interval training)
  • Intervals on a cardio machine
  • Interval class
  • Alternate cardio speed by 15 seconds hard and 45 seconds at regular speed
  • Pilates for pelvic floor health
  • High knees
  • Burpees
  • Jumping Jacks
  • Crossfit and other high-intensity workouts

Pelvic floor health is not just crucial during pregnancy but also relevant for women who are in their 50’s and 60’s.

If you do not have a lot of time to go to the gym or attend interval classes, you can always do “invisible” workouts at home.

These simple workouts can still do wonders for your body.

  • Use the stairs instead of the elevators
  • Try getting up and walking around the house or in your office
  • Take the farther route when shopping or parked in a mall
  • Play with your children, lift them up like weights
  • Carry heavy objects, move furniture
  • Mop the floors, sweep, and do other household chores
  • Strengthen your core muscle by standing up often

Best workouts in your 40’s

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Variety is key.

If you’ve been physically active all throughout your 20’s up to when you’re 40 and you can’t see any significant change, you have to add variety. Basically, stop doing the same thing.

For example, you’ve been doing cross-fit or Pilates, switch to yoga. And, if you’ve been lifting weights, do cardio workouts and vice-versa.

Word of caution: it is advisable to do only one sport or activity if it is a high impact workout. Make sure there is balance in your routine.

Best workouts in your 50’s

Photo Credit: theformfitness, Pexels

Compared to when you are in your 20’s to 40’s, when you’re in your 50’s and beyond, it is all about recovery.

Exercise and recovery go hand-in-hand.  Exercise has great effects on the body if your body is given time to recover.

This is also the best time to up your meditation game and practice mindfulness.

Photo Credit: theformfitness, Pexels

As we age, our bodies need more time to recover.

This means you have to:

  • Stretch more
  • Sleep more
  • Give yourself rest days and intervals in between workouts
  • Do balance training or strength exercises that involve balance, for example, yoga
  • Have an active lifestyle and walk regularly

To summarize, exercising keeps your heart healthy.

You can protect yourself from heart diseases and add years into your life with exercise because it elevates your heart rate and breathing. Making your heart strong and healthy, exercise is also the best stress reliever.

Exercise balances your mood.  Moreover, it releases endorphins that lets you experience feelings of pleasure and happiness.

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