Who says your best body has to be in your 20s?
As women move through their mid-30s and beyond, our bodies begin to experience gradual
changes in muscle mass, recovery, metabolism, and eventually hormonal patterns. But that
doesn't mean we have to slow down or settle for less.
In fact, this is one of the most important stages of life to prioritize strength training.
The key is to train smarter, not necessarily harder. A well-structured workout routine can help
you build lean muscle, grow your glutes, sculpt your back and arms, strengthen your core, and
support your overall metabolic and hormonal health.
And just as importantly, it should allow your body adequate time to recover.
This five-day workout split is designed for women over 35 who want to continue progressing,
feel strong and confident, and build a physique they love, without falling into the cycle of
overtraining, restrictive dieting, and burnout.
Because getting older doesn't mean getting weaker. It means learning how to work with your
body, not against it.
Day 1 — Glutes + Hamstrings
MONDAY · 60–70 MINUTES
Warmup : 20 Mins Uphill Walk on the treadmill, or a 30+ Min brisk walk outside☀️
Exercise Sets x Reps
Barbell Hip Thrust - 4 x 8-10
Romanian Deadlift - 3 x 8-10
Bulgarian Split Squat - 3 x 10/Leg
Seated or Lying Hamstring Curl - 3x12
Hip Abduction Machine - 3x15-20
Day 2 — Back + Biceps + Core
TUESDAY · 55–65 MINUTES
Warmup : 20 Mins Uphill Walk on the treadmill, or a 30+ Min brisk walk outside☀️
Exercise Sets x Reps
Lat Pulldown - 3 x 12-15
Seated Row - 3 x 8-10
Rope Bicep Curls - 3 x 12
DB Bicep Curls - 3 x 12
Stability Ball Crunch - 3 x 10
Stability Ball Pikeups - 3 x 8-10
Day 3 — Glutes + Quads
WEDNESDAY · 50-60 MINUTES
Warmup : 20 Mins Uphill Walk on the stairstepper, or a 30+ Min brisk walk outside☀️
Exercise Sets - x Reps
Hack Squat - 3 x 10-12
DB Walking Lunges - 3 x 20 Total Steps
Leg Press - 3 x 12-15
Cable Glute Kickback - 3 x 10-12/Leg
Leg Extensions - 4 x 12-15
Day 4 — Active Recovery + Mobility
THURSDAY · 25–40 MINUTES
30+ Min brisk walk or bike-ride outside☀️
This 8-Min Mobility Sequence from my YouTube DAILY Tension Relief For People Who Sit All
Day 5 — Back + Shoulders + Triceps
FRIDAY · 55–65 MINUTES
Warmup : 20 Mins Uphill Walk on the treadmill, or a 30+ Min brisk walk outside☀️
Exercise Sets x Reps
Assisted Pull-Ups - 3 x 10
Single Arm Lat Pulldown - 3 x 12/Arm
Seated DB Shoulder Press - 3 x 15
DB Lateral Raise - 3 x 10-12
Rope Tricep Pushdown - 3 x 12-15
Seated Overhead Tri Extension - 3 x 12-15
Day 6 — Active Recovery + Mobility
THURSDAY · 55-65 MINUTES
Warmup: 45+ Min brisk walk or bike-ride outside☀️
This 8-Min Mobility Sequence from my YouTube DAILY Tension Relief For People Who Sit All
A note about flattening the stomach
Core training strengthens the abdominal muscles, but it cannot selectively burn belly fat. A
flatter-looking stomach generally comes from a combination of overall body-fat reduction with a
diet that is conducive to your goals. Glute growth and fat loss can happen simultaneously,
particularly for beginners, but the rate of each depends on training experience and nutrition.
My coaching recommendation: Run this split for 8–12 weeks, tracking strength, progress
photos, measurements, and recovery.
Remember, the best workout program isn't the one that looks the most impressive on
paper. It's the one that works for YOUR body and that you can consistently maintain.
At Wade Into Wellness, I believe in personalized coaching because no two women have the
same body, schedule, health history, or goals.
Ready to discover what works best for YOU?
Let's schedule a consultation and create a personalized fitness and nutrition strategy that
supports your body, your goals, and your long-term health.
Book Your Consultation Here: CLARA WADE WELLNESS
Stronger bodies. Healthier habits. Sustainable results.