The BEST Weight Loss Exercises at Home for Women Over 40

Losing weight can be hard! Losing weight when there is a hormonal imbalance or hormonal changes can feel impossible! I know I have been there too. Women around the age of 40 start seeing some major hormonal changes that can lead to hormonal weight gain.

Hormonal Weight Gain seems to come out of nowhere. No changes to diet or exercise habits, then bam out of nowhere an extra 10 to 20 pounds seems to hit the hips, thighs, belly, and butt.

This is a telltale sign of hormonal weight gain.

For a deep dive on Hormonal Weight Gain check out this post next!

The BEST Weight Loss Exercises at Home for Women Over 40

Daily exercise improves your immune system and your body’s ability to resist infections, lowering disease risks.

Over 40 people develop a higher risk of heart disease, high blood pressure, and diabetes.

Exercising daily also boosts the strength of your bones and muscles.

Exercise becomes even more critical for men and women over the age of 40.

Daily exercise is proven to:

• improve the immune system
• help the body resist infections
• improve bone and muscle strength and density (naturally declines over the age of 40)
• improves mental health
• improves memory functions
• increases personal drive & sex drive

Women over the age of 40 start seeing signs of Premenopause.

Many women around this age in life find their lives to be busier than ever. Kids are coming to the age of driving, dating, making college preparations, and so forth which can be a very stressful time for mothers.

The cultural pressure to look young and vibrate is always in the back of our minds which can trigger emotional distress.

Many women who are premenopausal start suffering from sleep problems.

Not able to stay asleep, or getting poor sleep due to tossing and turning.

Sleep issues and hormonal imbalances, or hormonal changes go hand in hand.

There are many posts here on the blog about sleep and hormonal imbalance if you want to get more insight simply search “sleep” in the search bar at the top of the page.

Weight Loss Exercises at Home – Bands Workout

Workout Resistance Bands are amazing for at-home workouts because they are inexpensive, take up no space, are great for travel, and are good at being less impact on bones and joints.

There are several different options in resistance bands. I have linked the ones I use and love below for you.

At Home Gym Supplies

1. A good yoga mat. The one linked below is long, no-slip, and is extra padded.
2. Non-slip resistance bands like the CFX bands below are great for the lower body and legs, but not ideal for doing upper body workouts.
3. Natural Rubber resistance bands like the Simply Fit bands linked below are great for upper body workouts but not ideal for lower body workouts as they often do not have enough resistance and move too easily.
4. Resistance bands with a bar. This is not an upfront necessity but it is great to have as it gives you a wider range of options such as squats and rowing, and takes up no extra space which is amazing for an at-home gym.
5. Fitness tracker. We love the Fitbit Versa 3 for tracking our daily step count (we have a goal of 10,000-15,000 steps per day) and as an added bonus it tracks your sleep too. Poor sleep is directly linked to hormonal imbalances and obesity and is probably the most overlooked area when it comes to weight loss! (Again for more on how to improve your sleep search “sleep” in the search bar above I have lots of great tips for you here on the blog).
6. Lite weight dumbells and a kettlebell.

Ok, now that we have your at-home gym stocked with all the tools you will need let’s look at some 10-minute resistance band workouts you can do at home for free!

Here are three of my favorite girls on Youtube who all have hundreds of great (free) workouts you can do from home to get you started.

Resistance bands are most commonly used for Abs & Lower Body workouts.

If youwant 30-days of free at home workouts you can do in 10-munites, and the hormonal imbalance diet I used to lose over 50 pounds and heal my thyroid naturally check out this post next –> The BEST Weight Loss Exercises at Home Workouts & Hormonal Imbalance Weight Loss Meal Plan

Hormonal Imbalance Treatment

Here are a couple of steps to take to STOP Hormonal Weight Gain:

First Step: If you have not seen a doctor and had what is most commonly referred to as a Full Hormone Panel (bloodwork) done this is your first step.

You can have this blood work done by your current doctor or you can do this from home yourself.

Doctors can scare the crap out of us about the results of any test, and always seem to want to prescribe medication right off the bat even if it is not needed which case causes more harm than good.

Quick Side Not Disclaimer: I am not a medical doctor. I am an everyday person like you who was frustrated and did not want to be on medication my whole life without ever actually fixing the problem. I share how I used food as medicine, clean nontoxic living, modern scientific tools, and research to heal my autoimmune system and be free of all medication in hopes that it can help you can navigate your own healing journey too.

If you are interested in At Home Hormone Tests this is a great source for the top 4 by Healthline.com “The 4 Best at Home Hormone Test Providers”

If you already know you have a hormonal imbalance or hormonal disorder and are on medication for it or actively monitoring it then skip down to step two.

Second Step: Eliminate foods and toxins that are the root causes of hormonal imbalance. I have many posts here on the blog that covers both of these topics in great detail

Click here to read more on “How to Find Toxins in Your Everyday Products”  plus grab the printable checklist.

In short, I always point my readers and coaching clients to The Custom Keto Meal Planner for Weight Loss

Conclusion

These are some of my favorite Weight Loss Exercises at Home that is completely free to help you jump-start your weight loss journey! Losing weight can be hard, and losing hormonal weight gain that is very common around and over the age of 40 can feel impossible.

You do not need to kill yourself in the gym, or pay hundreds of dollars a month to get your health back on track!

If you want more one-on-one style coaching reach out and see if I have any openings for new students! I would love to help.