Why Barre Is a Great Workout for Women Over 40
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Are you a woman over 40 who's looking to take charge of your health and wellness? If so, you're in the right place!
After suffering a debilitating illness that nearly took my life, I was able to come back and actually build my strongest body yet at 40 years old. So I can assure you that age is just a number!
Particularly after that experience, I'm passionate about helping women of all ages build their strongest, healthiest bodies. I can 100% say that your body is capable of more than you think it is!
In this post, I’ll cover the importance of regular exercise (yes, that could be a morning walk) once you hit your 40’s and discuss one of my favorite routines. It’s actually the same workout that helped me regain my strength and rebuild my body!
Let’s just briefly mention the why’s, even though you already know them.
Why is exercise so important for women, especially as we age? You know that exercise not only helps us maintain a healthy weight, but it also reduces our risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. It can also improve our bone density, reduce stress and anxiety, and enhance our overall quality of life.
(Side note: as an anxiety-prone lady, I want to underscore that benefit.)
For women over 40, exercise is particularly important. As we age, our bodies undergo numerous changes, including a decrease in muscle mass and bone density.
The decrease in muscle mass leads to slowdown in metabolism, and any type of strength training workout combats this to keep it humming!
Exercise also counteracts the loss of bone density, which prevents a variety of health issues down the road. I know you don’t want to think that far into the future, but it’s better to start now and prevent any problems 20 years from now!
Then what kind of workout should you be doing?
The easiest answer here is ONE THAT YOU WILL STICK WITH. Something that you enjoy, makes you feel good, that you look forward to (at least most of the time). These are all key.
But might I suggest adding some type of strength training into your routine?
Strength training is particularly powerful for combatting muscle loss in women, and that doesn’t mean you have to go really heavy with weights.
Both barre and Pilates are great options for building muscle (and feeling sleek, I might add)!
I am a huge fan of barre. It was gentle enough to help me regain strength during my recovery, and wow was it effective!
I’ve heard about barre, but what is it? Ballet?
First off, it’s not ballet, and you don’t need dance training.
It is a unique form of exercise that combines ballet-inspired movements, strength training, and Pilates-inspired exercises to give you a low-impact, full-body workout. But don't be fooled by the graceful and elegant movements - barre is a challenging and effective way to tone and sculpt your muscles from head to toe.
It uses a stationary ballet barre as a prop to perform a series of small, isometric movements. These movements are designed to target specific muscle groups and work them to the point of fatigue, creating a deep burn and an intense muscle activation.
But barre is more than just ballet-inspired movements. In fact, most barre classes incorporate a variety of exercises, including squats, lunges, planks, and push-ups, to provide a full-body workout that challenges your muscles in new and creative ways. Many classes also incorporate light weights, resistance bands, or exercise balls to add an extra level of resistance and intensity.
One of the unique aspects of barre is the focus on small, controlled movements. Rather than large, explosive movements like you might find in traditional strength training, barre exercises are designed to target specific muscles and work them to the point of fatigue. This creates a deep burn and an intense muscle activation, leading to increased muscle tone and strength.
Another key aspect of barre is the emphasis on proper alignment and posture. Many barre exercises focus on the core and the muscles that support the spine, helping to improve posture, reduce back pain, and prevent injuries. Additionally, many barre movements require balance and stability, which can improve overall body awareness and coordination.
But perhaps one of the biggest benefits of barre is the low-impact nature of the exercise. Because barre movements are typically small and controlled, they are gentle on the joints and suitable for people of all ages and fitness levels. This makes barre a great option for anyone looking to add variety to their workout routine or for those recovering from an injury.
The fact that it is low impact and a form a strength training makes it a perfect routine for women over 40. Especially if you want to see results (I guarantee you’ll discover muscles you didn’t even know you had).
Overall, barre is a great workout choice for women over 40 for the following reasons:
1. Low-impact: This bears repeating.
2. Increases muscle mass: Strength training can help build and maintain muscle mass that we started losing in our 20’s and 30’s.
3. Full-body workout: Barre classes offer a full-body workout that targets all the major muscle groups in the body, including the core, arms, legs, and glutes. This can help improve strength, muscle tone, flexibility, and balance.
4. Core focus: Many barre exercises focus on the core, which is important for improving posture and reducing back pain. Plus it’s always good to work your abs!
5. Increased metabolism: See #4! More muscle means higher metabolism!
6. Improved flexibility: The small, controlled movements in barre help improve flexibility and range of motion in the muscles and joints.
7. Increased endurance: The repetitive nature of barre exercises helps build muscular endurance, allowing you to perform activities for longer periods of time without feeling fatigued.
8. Stress relief: Barre classes can help reduce stress and improve mental clarity, as the focus on controlled movements and breath work can be meditative.
9. Fun and engaging: Many people enjoy barre classes because they are challenging, fun, and incorporate music and dance-inspired movements. Plus, barre just makes you feel good – you walk out of a class feeling graceful and refreshed, not sweaty and thirsty and depleted!
If you don’t have a barre studio near you or want to try it first in the privacy of your own home (sometimes it’s intimidating to try a new workout in public – I get it!), you’re in luck!
Click here to check out Alo Moves, which offers hundreds of streaming barre (and Pilates, yoga, HIIT, and more) classes for $13 per month! I am a subscriber, so I can tell you there’s some great content!
This is a barre class program that will leave you shaking and feeling graceful at the same time! By the end of two weeks you will likely notice some changes in your body composition!
As a barre instructor, I like the Alo Moves variety of formats, lengths, and structures of classes and programs. Because even though I can craft my own programs, it’s always good to change things up and challenge myself with new moves!
Don’t forget – before you start a fitness new program, check with your doctor, especially if you have any pre-existing conditions or injuries.
So what are you waiting for? Grab a pair of grippie socks and get to a class!
If you are looking for a quick core tune up that you can do during commercial breaks (in addition to barre classes even), sign up here for my FREE 30 day plank challenge!
