What’s the Best Workout Split for Women Over 40? (The Honest Answer)
As we move through midlife, recovery often takes a little longer, which is completely normal. For some women, this means an upper/lower split feels best. It allows each muscle group more time to recover between sessions, while still giving you enough frequency to build strength. Others find that working one area intensely in a single session feels too demanding, especially with busy schedules or fluctuating energy levels. For them, a full-body approach works brilliantly - less soreness, better recovery, and easier to fit around life. There’s no right or wrong answer - it’s about listening to your body, your energy, and what fits your week.
That’s why inside The No Crap Cake Method, I offer choice because what’s “optimal” on paper doesn’t matter if it doesn’t work for your lifestyle. We talk about aiming for 2–3 strength sessions per week, but that might look different for everyone:
- 5 minutes a day to build the habit
- 4 shorter sessions spread across the week
- Or a mix-and-match approach depending on what life throws at you
Yes, progressive overload (gradually increasing challenge) is important for long-term results, but doing any form of resistance training is still better than doing none. It’s about finding what fits and being consistent with it.
That’s why there are upper, lower, and full-body workouts, as well as flex options such as PJ workouts & travel workouts. Every option gives you flexibility, because life doesn’t always stick to a plan.
The best workout split is the one that feels doable and enjoyable for you right now. Start where you are and choose the approach that helps you begin and keep showing up. Once consistency feels easier, then we can look at progression, structure, and challenge. Because your results will come from building a routine that lasts, not just one that looks perfect on paper.