Welcome back for Week 2! How do you feel? How did it go? Before you jump into this week, take a minute to check in with yourself.
Did you find your weights? Did certain movements feel harder than others? Did anything start to feel a little more natural?
That’s exactly what we want

This week is all about consistency and progression. You’re not learning brand new exercises, you’re not doing anything flashy. But that’s the point. Week 2 is where consistency starts to turn into strength. Stick with it, and you’re setting yourself up for what comes next!

Why Repeating Workouts Is How Women Over 40 Actually Get Stronger

In the Week 1 workouts, you learned the movements. You figured out your weights. You started building a foundation. Week 2 is where we level up (in reps, sets or weight). Instead of changing everything, you’re repeating the same workouts ( A, B, and C ) so your body can actually adapt and get stronger. Because that’s how strength works. Not by constantly doing something new, but by doing the same things…but better. Full details on the entire 4-week strength program can always be found here.

Week 2 Check-In Video: Strength Training For Women Over 40

I’ll drop a short video at the start of every week. Just me, checking in, telling you what to focus on, and cheering you on.

What Strength Progress Really Looks Like in Week 2

Progress doesn’t have to be dramatic. In fact, most of the time it’s subtle. This week, focus on one (or more) of these:

Add a little weight

Hit all your reps with better control

Add a rep or two

Feel more stable in your movements

Move with more confidence

How to Progress Your Weights and Reps This Week

This is the most important section of Week 2, so stay with me. If you used no weight last week, this week you add weight. Start light, but pick something up. You’ve got the movements down. Now let’s load them. If you used weights last week, ask yourself honestly: how did it feel? 

Did You Fly Through It?

Could you have done 15 or 20 reps easily? Did it feel too light? Then you need to go heavier. Add 2-5 lbs and make it a real challenge. This is your sign to stop playing it safe.

Did It Feel Challenging But Good?

After you completed your reps, could you have done 1-2 more? That’s the sweet spot — and you have options. This week, I want you to add a rep or two: if you hit 10-12 reps last week, give me more this week. Add a set: if you were only getting through 2 sets, give me 3 this week. Or add weight: go up a little bit, nothing extreme. Pick one.

Were You Toast at the End?

If you hit 12 reps and you were completely done, great. That means the weight is right. This week I want you to give me one more rep. Just one! 12 becomes 13. That’s PROGRESS.

Remember to track your reps, sets, and weight. If you’re not writing it down, you’re guessing. And guessing won’t get you results. Not sure how to progress a specific exercise? Ask me in the comments below and I’ll help you figure it out. 

Week 2 Plan: Full-Body Dumbbell Workouts For Women Over 40

Same three full-body workouts – A, B, and C. Same rules: at least one rest day in between each one. This week, Workout B is your complete follow-along. Press play and we move together from warm-up all the way through to cool-down. If you love following along, do Workout A from Week 1 and Workout B from this week as your follow-alongs, and do Workout C on your own. If you prefer to do the whole week on your own, screenshot the three workouts below and get it done. You’ve got this.

Week 2, Workout A: Full-Body Dumbbell Strength

Workout A Exercises:

Warm-up: Jump, twist, lunge – move actively through your full range of motion

ExerciseSet x RepsDB Hip Bride 3-4 x 10-12Goblet Squat 3 x 10-12DB Chest Press 3 x 10-12Bent Over Row (45 degree elbow) 3 x 10-12Lateral Raise 3 x 10-12Tricep Overhead Extension 3 x 10-12Side-Lying DB Clamshell 3 x 10-12/sideDead Bug 3 x 10-12/side

Cool-down: Pick 5-6 favorite stretches and sit in each for a full minute

Week 2, Workout B: Full-Body Follow-Along

Workout B Exercises:

ExerciseSets x RepsDB RDL 3 x 10-12Bulgarian Split Squat 3 x 8-12/sideDB Shoulder Press 3 x 10-12Row (elbows tucked) 3 x 10-12Front Raise 3 x 10-12Hammer Curl 3 x 10-12Side Plank 3 x 30 sec

Week 2, Workout C: Full-Body Dumbbell Strength

Workout C Exercises:

Exercise Sets x RepsSide Lunge to Reverse Lunge 3 x 8-10/sideGlute Bridge 1.53 x 10-12Row (elbows wide) 3 x 10-12Incline Chest Press or Push-Up 3 x 10-12Tricep Kickback 3 x 10-12Standing DB Abduction 3 x 10-12/sideHollow Hold 3 x 30 sec

You showed up again. That’s huge!

You showed up again. Do you have any idea how big that is? You don’t need to add extra workouts. You don’t need to switch exercises. You don’t need to overthink the plan. You just need to show up, repeat the workouts, and make small improvements. That’s it. That’s the whole thing. Have questions about weightlifting in general? Or on how to progress or any of the exercises? Drop them in the comments below. I love hearing from you. And subscribe to our YouTube channel @TME-Fit so you never miss a workout. Meet back here next Sunday. Week 3 is coming and we’re just getting started. I’m so proud of you.

xox,

L.