Entering your 40s can bring new challenges for fitness slower metabolism, hormonal changes, and muscle loss. But the right Planet Fitness workout plan for women over 40 can help you stay strong, healthy, and energized. This beginner-friendly routine focuses on full-body workouts, targeting glutes, abs, and core while teaching you how to safely use machines and structure a weekly gym routine for beginners.
Whether you’re just starting or returning to the gym, this plan will guide you step-by-step for maximum results without feeling overwhelmed.
Why Women Over 40 Should Have a Structured Gym Plan
After 40, women experience changes in:
- Muscle mass
- Bone density
- Metabolism
- Recovery speed
A well-structured Planet Fitness workout plan for women over 40 helps:
- Strengthen muscles and bones
- Burn fat efficiently
- Improve posture and mobility
- Boost confidence and energy
- Reduce risk of injury
Focusing on full-body workouts ensures that every muscle group is engaged, giving you balanced strength and overall fitness.
Warm-Up (5–10 Minutes)
Warming up prevents injuries and prepares your muscles for exercise:
- Treadmill or elliptical – 5 minutes
- Arm circles – 1 min
- Hip circles – 1 min
- Bodyweight squats – 10–12 reps
This beginner routine gets blood flowing, reduces stiffness, and primes your glutes, abs, and core for the main workout.
Planet Fitness Beginner Machines & Exercises
Using machines is ideal for beginners because they guide your movement, reduce injury risk, and help you focus on correct form.
Full-Body Beginner Routine (2–3 Days/Week)
1. Leg Press (Glutes & Legs) – 3 sets × 12 reps
Targets glutes, quads, and hamstrings safely. Adjust weight for comfort.
2. Chest Press (Upper Body) – 3 sets × 10–12 reps
Builds chest, shoulders, and arms; controlled motion is key.
3. Seated Row (Back & Core) – 3 sets × 12 reps
Strengthens back muscles while engaging your core.
4. Lat Pulldown (Back & Core) – 3 sets × 12 reps
Perfect for posture, upper back, and core engagement.
5. Glute Kickback Machine (Glutes & Hamstrings) – 3 sets × 15 reps each leg
Isolates glutes for shaping and toning.
6. Ab Crunch Machine (Abs & Core) – 3 sets × 12–15 reps
Focuses on core strength and stability.
7. Leg Curl Machine (Hamstrings) – 3 sets × 12 reps
Complements glute and leg development for balanced strength.
Weekly Gym Routine for Beginners
Consistency is key for results. A weekly gym routine for beginners could look like this:
- Monday: Full-body machine circuit (as above)
- Tuesday: Rest or light cardio (walk, bike, elliptical)
- Wednesday: Full-body machine circuit + abs/core focus
- Thursday: Rest or yoga/stretching
- Friday: Full-body circuit + glute-focused exercises
- Saturday: Optional light cardio or active recovery
- Sunday: Rest
This schedule allows muscle recovery, prevents burnout, and promotes sustainable progress.
Tips for Success
- Start with light weights – Focus on form before increasing resistance.
- Rest 30–60 seconds between sets – Helps prevent fatigue.
- Track your progress – Note weight, reps, and how you feel.
- Stay hydrated – Drink water before, during, and after workouts.
- Include mobility and stretching – Reduces soreness and improves flexibility.
Optional Add-On: Cardio for Beginners
In addition to machines, light cardio sessions can enhance fat loss and heart health:
- 15–20 minutes on treadmill, elliptical, or stationary bike
- Interval training: 1 min moderate + 30 sec fast pace
- Focus on comfort and consistency
Why Glute, Abs, and Core Are Key After 40
- Glutes: Support posture, balance, and overall strength
- Abs/Core: Protect the spine, improve stability, and prevent back pain
- Full-body focus: Ensures balanced strength, preventing muscle imbalances
This beginner-friendly routine targets all major areas for maximum results in women over 40.
These tools enhance your beginner gym routine, improve safety, and allow you to extend your fitness beyond the gym.
To continue your fitness journey and complement this gym plan, check out our:
➡️ Fitness Routine for Women Over 50
Final Thoughts
Getting fit after 40 doesn’t have to be intimidating. Using this Planet Fitness workout plan for women over 40, beginners can confidently build strength, tone their glutes and core, and establish a full-body routine that fits into their weekly gym schedule.
Consistency, proper form, and tracking progress are the keys to results. Start today—you’re never too old to get stronger, healthier, and more confident.