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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The Only 4 Strength Exercises Women Over 40 Need, According to a Top Trainer

Transform your body with these essential strength moves.

Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Melissa Neill msmelissaneill MelissaNeill
Why Is That Important?
Copyright msmelissaneill/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fitness & Workouts

Why strength training matters for women over 40

As we age, our bodies naturally lose muscle mass at a rate of about 1% per year after 40. "Muscle is the thing that's going to fire your metabolism, it's going to stoke your metabolism up," Melissa explains in her recent post. While we can't control depleting hormones, we can absolutely control how much muscle we maintain and build.

Strength training isn't just about looking good—it also increases serotonin and endorphins that reduce anxiety and stress, while improving bone density, which becomes increasingly important as we age. And contrary to popular belief, lifting weights won't make women bulky—it simply helps replace lost muscle and creates that toned, defined look many women desire.

The benefits of compound movements

All four exercises Melissa recommends are compound movements—exercises that work multiple muscle groups simultaneously. This approach is incredibly efficient for women over 40 who may not have hours to spend at the gym. "You don't have to be strength training for hours every day. You can get away with about 30 minutes," Melissa points out.

These exercises transform your body into what she calls a "fat-burning machine" by engaging large muscle groups together, maximizing your workout time and results. Each move can be modified for beginners and gradually progressed as you build strength.

Exercise 1: The Squat - The foundation of lower body strength

Confident young sportswoman outdoors at the seaside, doing squats​Your Weekly Fat-Burning Workout PlanShutterstock

The squat is an essential movement that works far more than just your legs. "The key benefits of a squat is it's going to work your whole body," says Melissa. While primarily targeting your glutes, hamstrings, calves, and quads, squats also engage your core and even parts of your upper body when holding weights.

Squats improve mobility, stability, and balance—all crucial aspects of fitness after 40. If you're new to squats, Melissa recommends starting without weights, focusing on form, and gradually adding dumbbells or barbells as you get stronger. Even her client Jenny, who initially couldn't squat due to bad knees, eventually progressed to squatting with weights.

How to perform the perfect squat

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace AlbinShutterstock

To perform a basic squat, stand with feet hip-width apart, lower your body as if sitting in a chair, and try to keep your knees behind your toes. "Try to go, if you possibly can, really deep in," suggests Melissa. If you struggle with depth, try elevating your heels slightly, which can make it easier to lower deeper while maintaining good form.

As you progress, you can add dumbbells held at your sides or a single dumbbell held in front of your chest. For those with access to a gym, hack squats, barbell back squats, front squats, and sumo squats (with wide-set feet) are all excellent variations to add to your routine.

Exercise 2: The Deadlift - Powering your posterior chain

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.​Lift WeightShutterstock

The deadlift might look simple—just lifting weight from the ground—but it delivers powerful results for women over 40. "Despite the fact, like the squat, it seems like a lower body exercise, what you're doing is working your posterior chain," Melissa explains.

This means you're targeting your hamstrings, glutes, back, and even engaging shoulders and biceps as you pull with your upper body. While traditional deadlifts can be technical, Melissa recommends starting with Romanian deadlifts (RDLs), which are more accessible and safer for those with back concerns. Using dumbbells for this movement allows you to master the form before progressing to barbell variations.

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

To perform a Romanian deadlift with dumbbells, start with feet hip-width apart and hold dumbbells in front of your thighs. "I'm going to bend slightly forward, so it's very different from a squat. I'm still going to bend my knees and then I'm going to come all the way up," describes Melissa.

Focus on hinging at the hips while maintaining a slight bend in the knees, lowering the weights toward the floor while keeping your back flat. You should feel this primarily in your hamstrings and glutes. Remember to squeeze your glutes at the top of the movement but avoid overextending. Start with lighter weights to master form before gradually increasing the load.

Exercise 3: The Row - Building a strong, defined back

Athletic woman doing exercise with fitness elastic band on mat at home​4. Seated Rows with Resistance Band: Back Strength for PostureShutterstock

Rows are essential for developing upper body strength, particularly in the back—a large muscle group that helps burn significant calories when trained properly. "I learned to do this when I was 50 years old, so it's never too late to learn a skill," Melissa shares about mastering pull-ups, the ultimate rowing movement.

While pull-ups might seem intimidating, there are many variations of rowing exercises that can help build toward this goal. Rowing movements work not just your back muscles but also engage your core, shoulders, biceps, and triceps, making them incredibly efficient for women over 40 who want to maximize their workout results.

Row variations for every fitness level

Young woman training on row machine weight training equipment on sport gym.Shutterstock

If pull-ups seem out of reach, don't worry—there are plenty of ways to incorporate rowing movements into your routine. For home workouts, Melissa suggests dumbbell rows: "I'm going to bend over, hands by my side, I'm going to row up like that." Resistance bands anchored to a sturdy object like a staircase can simulate lat pulldowns. At the gym, assisted pull-up machines, cable rows, or specialized equipment like the Kaiser machine can help build the necessary strength. Start where you are, and gradually progress—remember that Melissa herself didn't master pull-ups until age 50, proving it's never too late to build upper body strength.

Exercise 4: The Push-up - Total body strengthening

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.​6. Sphinx Push-UpsShutterstock

The push-up is a powerful bodyweight exercise that works nearly every muscle in your body. "You can think of it as a chest exercise, but actually you're going to work your shoulders, your back, your chest, your core, your quads, your hamstrings, even your glutes come in," Melissa explains. Many women on her program initially believe they can't do a full push-up, but quickly progress from modified versions to the full movement. Push-ups help with overall fitness, burn significant calories due to the number of muscles engaged, and build functional strength that translates to everyday activities.

Push-up modifications for all levels

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

If you're not ready for full military-style push-ups, Melissa offers several modifications to help you build strength: "If that's hard for you, you could try putting your hands out a bit wider." You can also perform push-ups from your knees, with hands elevated on a bench or sturdy surface, or even against a wall if you're just starting out. The key is to start where you are and gradually progress. Aim to do as many full push-ups as possible before switching to a modified version to complete your set. With consistent practice, you'll be surprised at how quickly your strength improves.

Combining the exercises for maximum results

To create an effective workout routine, Melissa suggests incorporating all four key exercises—squats, deadlifts, rows, and push-ups—into your training plan. You don't need to do all of them in a single session; instead, you might focus on two per workout, alternating throughout the week. "You're working all these muscle groups, so you're going to burn tons of fat," Melissa points out. These compound movements create the foundation of strength training that will help you regain lost muscle, boost your metabolism, and transform your body shape. Start with 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and intensity to match your fitness level.

Consistency is key to transformation

The transformations Melissa has witnessed in her clients didn't happen overnight—they were the result of consistent effort over time. "I would never have thought that I would be able to build actual muscle," says Jenny, one of Melissa's clients whose before-and-after photos demonstrate significant change. The beauty of these four key exercises is that they can be performed at home with minimal equipment, at a gym, or even modified to use just body weight when traveling. By committing to incorporating these movements into your routine 2-3 times per week, you'll gradually build the strength and muscle that helps combat age-related changes in metabolism and body composition. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

agingstrength-training

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Fitness & Workouts

The Only 4 Strength Exercises Women Over 40 Need

Melissa Neill msmelissaneill MelissaNeill
Why Is That Important?
Copyright msmelissaneill/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Why strength training matters for women over 40

As we age, our bodies naturally lose muscle mass at a rate of about 1% per year after 40. "Muscle is the thing that's going to fire your metabolism, it's going to stoke your metabolism up," Melissa explains in her recent post. While we can't control depleting hormones, we can absolutely control how much muscle we maintain and build.

Strength training isn't just about looking good—it also increases serotonin and endorphins that reduce anxiety and stress, while improving bone density, which becomes increasingly important as we age. And contrary to popular belief, lifting weights won't make women bulky—it simply helps replace lost muscle and creates that toned, defined look many women desire.

The benefits of compound movements

All four exercises Melissa recommends are compound movements—exercises that work multiple muscle groups simultaneously. This approach is incredibly efficient for women over 40 who may not have hours to spend at the gym. "You don't have to be strength training for hours every day. You can get away with about 30 minutes," Melissa points out.

These exercises transform your body into what she calls a "fat-burning machine" by engaging large muscle groups together, maximizing your workout time and results. Each move can be modified for beginners and gradually progressed as you build strength.

Exercise 1: The Squat - The foundation of lower body strength

Confident young sportswoman outdoors at the seaside, doing squats​Your Weekly Fat-Burning Workout PlanShutterstock

The squat is an essential movement that works far more than just your legs. "The key benefits of a squat is it's going to work your whole body," says Melissa. While primarily targeting your glutes, hamstrings, calves, and quads, squats also engage your core and even parts of your upper body when holding weights.

Squats improve mobility, stability, and balance—all crucial aspects of fitness after 40. If you're new to squats, Melissa recommends starting without weights, focusing on form, and gradually adding dumbbells or barbells as you get stronger. Even her client Jenny, who initially couldn't squat due to bad knees, eventually progressed to squatting with weights.

How to perform the perfect squat

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace AlbinShutterstock

To perform a basic squat, stand with feet hip-width apart, lower your body as if sitting in a chair, and try to keep your knees behind your toes. "Try to go, if you possibly can, really deep in," suggests Melissa. If you struggle with depth, try elevating your heels slightly, which can make it easier to lower deeper while maintaining good form.

As you progress, you can add dumbbells held at your sides or a single dumbbell held in front of your chest. For those with access to a gym, hack squats, barbell back squats, front squats, and sumo squats (with wide-set feet) are all excellent variations to add to your routine.

Exercise 2: The Deadlift - Powering your posterior chain

Muscular caucasian woman in a gym doing heavy weight exercises. Young woman doing weight lifting at health club.​Lift WeightShutterstock

The deadlift might look simple—just lifting weight from the ground—but it delivers powerful results for women over 40. "Despite the fact, like the squat, it seems like a lower body exercise, what you're doing is working your posterior chain," Melissa explains.

This means you're targeting your hamstrings, glutes, back, and even engaging shoulders and biceps as you pull with your upper body. While traditional deadlifts can be technical, Melissa recommends starting with Romanian deadlifts (RDLs), which are more accessible and safer for those with back concerns. Using dumbbells for this movement allows you to master the form before progressing to barbell variations.

How to perform a Romanian deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

To perform a Romanian deadlift with dumbbells, start with feet hip-width apart and hold dumbbells in front of your thighs. "I'm going to bend slightly forward, so it's very different from a squat. I'm still going to bend my knees and then I'm going to come all the way up," describes Melissa.

Focus on hinging at the hips while maintaining a slight bend in the knees, lowering the weights toward the floor while keeping your back flat. You should feel this primarily in your hamstrings and glutes. Remember to squeeze your glutes at the top of the movement but avoid overextending. Start with lighter weights to master form before gradually increasing the load.

Exercise 3: The Row - Building a strong, defined back

Athletic woman doing exercise with fitness elastic band on mat at home​4. Seated Rows with Resistance Band: Back Strength for PostureShutterstock

Rows are essential for developing upper body strength, particularly in the back—a large muscle group that helps burn significant calories when trained properly. "I learned to do this when I was 50 years old, so it's never too late to learn a skill," Melissa shares about mastering pull-ups, the ultimate rowing movement.

While pull-ups might seem intimidating, there are many variations of rowing exercises that can help build toward this goal. Rowing movements work not just your back muscles but also engage your core, shoulders, biceps, and triceps, making them incredibly efficient for women over 40 who want to maximize their workout results.

Row variations for every fitness level

Young woman training on row machine weight training equipment on sport gym.Shutterstock

If pull-ups seem out of reach, don't worry—there are plenty of ways to incorporate rowing movements into your routine. For home workouts, Melissa suggests dumbbell rows: "I'm going to bend over, hands by my side, I'm going to row up like that." Resistance bands anchored to a sturdy object like a staircase can simulate lat pulldowns. At the gym, assisted pull-up machines, cable rows, or specialized equipment like the Kaiser machine can help build the necessary strength. Start where you are, and gradually progress—remember that Melissa herself didn't master pull-ups until age 50, proving it's never too late to build upper body strength.

Exercise 4: The Push-up - Total body strengthening

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.​6. Sphinx Push-UpsShutterstock

The push-up is a powerful bodyweight exercise that works nearly every muscle in your body. "You can think of it as a chest exercise, but actually you're going to work your shoulders, your back, your chest, your core, your quads, your hamstrings, even your glutes come in," Melissa explains. Many women on her program initially believe they can't do a full push-up, but quickly progress from modified versions to the full movement. Push-ups help with overall fitness, burn significant calories due to the number of muscles engaged, and build functional strength that translates to everyday activities.

Push-up modifications for all levels

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

If you're not ready for full military-style push-ups, Melissa offers several modifications to help you build strength: "If that's hard for you, you could try putting your hands out a bit wider." You can also perform push-ups from your knees, with hands elevated on a bench or sturdy surface, or even against a wall if you're just starting out. The key is to start where you are and gradually progress. Aim to do as many full push-ups as possible before switching to a modified version to complete your set. With consistent practice, you'll be surprised at how quickly your strength improves.

Combining the exercises for maximum results

To create an effective workout routine, Melissa suggests incorporating all four key exercises—squats, deadlifts, rows, and push-ups—into your training plan. You don't need to do all of them in a single session; instead, you might focus on two per workout, alternating throughout the week. "You're working all these muscle groups, so you're going to burn tons of fat," Melissa points out. These compound movements create the foundation of strength training that will help you regain lost muscle, boost your metabolism, and transform your body shape. Start with 2-3 sets of 8-12 repetitions for each exercise, adjusting the weight and intensity to match your fitness level.

Consistency is key to transformation

The transformations Melissa has witnessed in her clients didn't happen overnight—they were the result of consistent effort over time. "I would never have thought that I would be able to build actual muscle," says Jenny, one of Melissa's clients whose before-and-after photos demonstrate significant change. The beauty of these four key exercises is that they can be performed at home with minimal equipment, at a gym, or even modified to use just body weight when traveling. By committing to incorporating these movements into your routine 2-3 times per week, you'll gradually build the strength and muscle that helps combat age-related changes in metabolism and body composition. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Exercises for Snatched Abs After 50

Adelina Jordan lina fit
Coach, 52, Lost Weight When She Ditched 5 Bad Habits
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothMar 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you doing crunches daily but not getting the ab fab results you want? One trainer claims to know the secret to a strong core and sculpted abs, even if you are in your fifties. Adelina Jordan is a 52-year-old fitness trainer “proving age is just a number,” according to her Instagram bio. In a new social media post, she reveals the only four exercises you need to do to get a chiseled midsection. “Strong abs and snatched waist in my 50s. Here’s how I did it,” she writes.

It Only Takes 10 Minutes

You don’t need to invest much time to achieve an ab fab figure. “In order to get a strong core and sculpted abs at 52 all you need is one weight, and these 4 ab exercises and 10 minutes of work,” she writes.

RELATED:20 Superfoods for People Over 50

It Will “Set Your Abs & Obliques on Fire”

“This workout won’t give you a six-pack overnight, but it WILL set your abs & obliques on fire! But remember: A strong CORE means more than just ABS — it builds strength, balance, improves posture, eases back pain and provides added benefits that carry over into every lift and every movement. I promise you... you will feel absolutely amazing,” she writes.

Exercises

She says the workout consists of four exercises: “10 reps each exercise per side” and “Repeat for three rounds. "

  • Side Plank Twist
  • Weighted Jackknife
  • Russian Twist Bicycle combo
  • Side Plank Dips.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Also, Modify Your Diet

You also need to consider your diet. “If you want to sculpt your abs and see more definition, it’s all about consistency, strength training, and dialing in your nutrition — because abs are made in the kitchen, but strength is built in the gym,” she writes.

Here’s How to Grow Your Glutes

In another post, she reveals the six exercises she does to build her glutes. “If you want to grow your glutes, here’s what you NEED to focus on: Training glutes at least 2x per week, following a high-protein diet to fuel muscle growth, and applying progressive overload—lifting heavier over time or increasing reps/sets,” she says. “Stay consistent, push yourself, and the results WILL come!”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Her Glute Workout

She recommends doing eight to 12 reps and three to four sets of the following exercises.

  • RDLs
  • Bulgarian Split Squats
  • Hip Thrusts
  • Hyperextensions
  • Step-Ups

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

6 Strength Exercises That Reverse Muscle Loss After 50

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

Portrait of senior woman lifting dumbbells, matureShutterstock

Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer
Shutterstock
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Getting older doesn't mean giving up on mobility and strength. Will Harlow, an Over-Fifties Specialist Physiotherapist, clinic owner, and bestselling author, has identified three essential movements that can help adults over 50 maintain their health and mobility. "These three movements focus on areas of the body that commonly become weak and stiff as we age," Will explains in his post. "Just doing these movements a couple of times a day is often enough to reverse that process." These simple exercises can help you move with less pain, build strength, and improve your overall health - all it takes is a few minutes each day.

Why These Movements Matter

"I've chosen these three movements because they are all to do with areas of the body that become weak and stiff and tight in people over the age of 50," Will shares. These targeted exercises address the most common mobility issues that develop with age. Each movement can be adapted to different fitness levels, so whether you're just starting your fitness journey or you're already active, you can benefit from these exercises. "I understand that the over 50s category has a whole range of abilities," Will notes, which is why he breaks down each movement into beginner, intermediate, and more advanced versions.

Safety First

Before beginning any new exercise routine, it's important to consider your individual needs. "Make sure you get checked out by your healthcare professional to see if it's applicable to you," Will advises, "and definitely avoid any of the movements that cause pain." Your safety and comfort should always be your priority. Start slowly with the easier variations and progress only when you feel ready. Listen to your body and respect its limitations while gently expanding your capabilities.

The Sit Back Squat

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

The sit back squat is perfect for improving mobility in your hips, knees, and ankles. "This is one of my favourite exercises," Will says, because it works multiple areas at once. To perform this exercise, find something stable to hold onto like a kitchen counter or sturdy chair. Place both hands on the support and lean slightly forward. Then sit back as if you're lowering into a chair, rounding your back as you go. "When I'm going back like this, I'm stretching my lower back... my buttock is getting stretched... I'm also stretching the quads and the calf muscles at the back," Will explains, highlighting how comprehensive this single movement is.

Modified Sit Back Squats

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

If the full sit back squat is challenging, Will offers simpler alternatives. "If you can't do this movement, we're going to break it up into a few chunks," he suggests. You can start by simply holding onto something and leaning back to stretch your lower back. As you gain confidence, try bringing your body down toward your knees more to increase the stretch. "If your knees are sore, you can see I'm only slightly bending my knees but I'm getting all of the benefit in my hips and in my back," Will points out. For those with back issues, keeping the back straight while doing an upright squat is another excellent option.

Practice Tips for Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature

Shutterstock

Consistency is key with these exercises. "What I like to tell people to do is play around in these movements probably for two or three minutes a day," Will recommends. Experiment with different variations and holding positions that feel beneficial for your body. "Really rounding your back, bringing your bottom as close to the floor as you can is a lovely way to get a stretch all over the body," he notes. This flexibility in approach allows you to personalize the exercise to your needs while still gaining the mobility benefits.

The Overhead Reach

Fitness woman doing push-ups at the wall, back view

Shutterstock

The overhead reach targets shoulder mobility and the mid-back (thoracic spine). "Doing this a couple of times a day is key for these specific areas of the body," Will notes. Stand facing a wall with one hand placed against it and good posture. Slowly walk your fingers up the wall as high as comfortable. "For many people this exercise alone is going to be enough and it will improve your shoulder mobility," Will explains. If you feel stiffness, hold that position briefly, then gently lean into the wall before bringing your hand back down.

Advanced Overhead Technique

Sporty young woman doing standing wall push up triceps strength exercise during urban outdoor fitness workout.​ Mistake 1: Starting with Wall Push-upsShutterstock

For those who can easily reach overhead, Will offers a progression. "If you're a bit more advanced and you can quite easily get your hand up here, what we're going to do next is walk closer to the wall until your nose is touching the wall," he instructs. From this position, maintain good posture and lift your arm off the wall without moving your nose away. "This is a great exercise to build strength and stability in the shoulder in that last movement. You'll also work on your thoracic spine control as well," Will explains. He emphasizes keeping your neck relaxed by maintaining gentle contact between your nose and the wall.

Perfecting Your Overhead Form

Proper form makes this exercise more effective. "The key here is to keep your neck relaxed and we do that by keeping the nose resting gently on the wall," Will advises. He also suggests engaging your core for stability: "Squeeze your glutes and then lift away." This creates a more integrated movement pattern that enhances the benefits. "Spend a couple of minutes on each side and that will really really improve your shoulder mechanics and stiffness in the upper limb and give you healthier shoulders as a result," Will promises.

Hip Rotation Benefits

The final movement addresses a crucial area for maintaining mobility as we age. "As we get older the hips become stiffer, the ligaments tighten around the hips and if we lose cartilage in the process of arthritis, we can lose the ability to rotate the hips," Will explains. This stiffness can be the first sign of developing hip problems. "If we want to avoid unhealthy hips as we get older, this is a key exercise to do daily," he emphasizes. Regular hip rotation exercises can help maintain the joint's health and function.

Hip Rotation Technique

Will describes this exercise as "very very simple" yet effective. Lie on your back with one leg straight and the other bent. Bring the bent leg up to a 90-degree angle with your body, then rotate the leg inward, bringing the shin across your body. Return to neutral, then rotate outward. "The leg is not moving, it's just turning and the thing that's doing the rotating is actually in my hip," Will clarifies. The hip joint serves as the pivot point, with the movement occurring from that joint rather than the knee.

What to Expect from Hip Rotations

When practicing hip rotation, you might discover imbalances. "You might find or be surprised to find that one of them on one side is very very stiff and the other one moves quite well," Will observes. This asymmetry is common and represents "the early sign that stiffness is setting in." Don't be discouraged by initial limitations. "If you start to work on it like this, just going from one to the other as long as it's pain-free to do so, it will improve over time," he reassures. The exercise may initially feel fatiguing because you're isolating muscles that aren't used to being worked in this way.

The Power of Consistency

The key to success with these movements is regular practice. "It doesn't take that much practice to start to see improvements, but the benefits on your mobility and your walking and your strength are definitely worth it," Will encourages. Even a few minutes dedicated to these exercises each day can lead to significant improvements over time. "If they do them over time, what it does is improve their mobility, help them move with less pain and better strength, and leads to better overall health," he shares based on his experience with clients. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

Cara Metz's 15-Minute Workout for Women 40+

Cara_Metz1
carametz_/Instagram
Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you don’t have an hour to devote to exercise every day, don’t stress. According to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is a quarter of that time. Metz specializes in 15-minute workouts, recently sharing one for her over 40 followers. “This 15-minute workout is perfect for women over 40! Why? Because you are super busy & a longer workout is not always possible,” she writes in the caption. Here is everything you need to know about the workout – including why 15 minutes is enough time.

Here Is Why Women Over 40 Need to Build Muscle

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

First Cara explains why women over 40 need to build muscle. She says that “your muscle mass is starting to diminish so you need to work at keeping your muscle & hopefully building more lean muscle!”

“15-minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15-minute workout,” she says.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

RELATED: How to Debloat Your Belly Fast, According to an MD

This Is Why You Only Need 15 Minutes to Work Out

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

“Why do you only workout for 15 minutes? Surely that is not enough? What else do you do? These are the questions I get all the time. The other question I get is how do I stay motivated?” she wrote in another post. “So motivation & just 15 minutes go hand in hand. Just 15 minutes allows me to stay consistent as the workout is finished before you know it! Motivation is fleeting, some days you are, some days you are not! Knowing that your workout is only 15 minutes means it’s so much easier to just get the job done! Consistency is the key to getting results. Dipping in and out of exercise and great nutrition is what causes yo-yo weight loss and dieting. Doing 15 minutes consistently and eating great food consistently is what gets results! Simple! This is what works for me and 1,000’s of women who workout with me each day!”

💪🔥Body Booster: Try to do a short but intense 15-minute workout every day for a week.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

The 5 Best 2025 Mother's Day Wellness Gifts

Happy loving older mature mother and grown millennial daughter laughing embracing, caring smiling young woman embracing happy senior middle aged mom having fun at home spending time together. Mothers Day
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Christopher Roback
By Christopher RobackMay 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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No matter if you are a teenager or over 60 – we all know finding the perfect Mother's Day gift can be challenging. Instead of another scarf or picture frame that collects dust, why not give the gift of wellness this year? But which one to choose with so many products available? We've selected 5 best ideas that will help your mom prioritize her health and relaxation—something she deserves but rarely buys for herself. Check out our top picks that blend function, style, and self-care for the special woman in your life.

Nike Grind Dumbbells: Sustainable Strength

Nike Grind Dumbbells

Nike

These eye-catching dumbbells aren't just stylish—they're eco-friendly too. Made with at least 20% Nike Grind rubber, a byproduct from Nike's footwear manufacturing, they transform waste into workout essentials. Available in weights from 2.5 to 50 pounds, they work for fitness beginners and dedicated gym-goers alike. The vibrant colors add a modern touch to any home gym space, making fitness equipment feel less utilitarian and more like a design choice.

Canopy Bedside Humidifier 2.0: Sleep Sanctuary Creator

Canopy Bedside Humidifier 2.0

Canopy

Transform mom's bedroom into a personal retreat with this clever 3-in-1 device. The Canopy Bedside Humidifier combines humidifier, aromatherapy diffuser, and white noise machine functions in one sleek package. Beyond just looking good on the nightstand, it helps improve sleep quality while providing skincare benefits through proper humidity levels. For a truly special gift, consider their bundle option, which include essential oils and other complementary products.

FarmHouse Fresh Gift Sets: Clean Luxury

FarmHouse Fresh Gift Sets

FarmHouse Fresh

Give mom the spa experience at home with these luxurious skincare sets from women-owned FarmHouse Fresh. Each collection features premium serums, masks, and moisturizers formulated with clean botanicals and effective peptides. These indulgent products provide the perfect excuse for mom to carve out some much-deserved self-care time. The beautifully packaged sets make gift-giving easy and offer a touch of luxury that mom might not splurge on for herself.

Mitopure Gummies: Science-Backed Energy

Mitopure Gummies

Mitopure

For the wellness-minded mom interested in longevity and natural energy, Mitopure Gummies make a thoughtful choice. These science-backed supplements support cellular energy production and healthy aging from the inside out. They're perfect for active moms focused on recovery, those interested in the latest health research, or anyone who needs a sustainable energy boost throughout busy days. The gummy format makes this advanced supplement easy to incorporate into daily routines.

Bullbar 2.0 Home Gym: Space-Saving Strength

Bullbar 2.0 Home Gym

Bullbar

Help mom strength train at home with this ingenious, space-conscious fitness solution. The BULLBAR 2.0 requires zero installation and fits seamlessly into smaller spaces—perfect for apartments or homes without dedicated gym rooms. This pull-up and dip station allows for effective upper body and core workouts without the bulk of traditional home gym equipment. Its sleek design means it won't be an eyesore, making it easier to keep fitness equipment accessible for regular use.

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