How to Get in the Best Shape of Your Life (Without Just Doing Cardio!)

Ladies, I have great news for you!

If you’re in your 30s (or even 40s) and think staying in shape means endless boring cardio—think again! Strength training is the secret sauce to looking toned, feeling strong, and boosting your metabolism like crazy.

After 10 years of trial and error, my fitness journey took a turn when my boyfriend (aka my personal fitness guru) taught me how to train properly. The results? Game-changing!

So, I’m here to share my exact training split with you—because every woman deserves to feel confident, strong, and sexy! So are you ready to get in the best shape of your life?

Why Strength Training Beats Cardio for Fat Loss

Strength training isn’t just about looking good (although, trust me, the aesthetics are a BIG bonus). It’s about building lean muscle, increasing metabolism, and shaping your body in ways cardio alone just can’t.

🔥 Why lifting weights is a MUST:

• Burns fat more effectively (yes, even when you’re binge-watching Netflix post-gym)
• Improves posture (goodbye, office slouch!)
• Boosts self-confidence (nothing beats the feeling of lifting heavier than last week!)
• Increases metabolism (more muscle = more calories burned 24/7)
• Tones your body for that sculpted, fit look

💡 Did you know? Muscle burns more calories at rest than fat. That means the more lean muscle you have, the higher your resting metabolic rate (RMR). Basically, you’ll be burning calories while doing absolutely nothing. Talk about a win!

My 5-Day Gym Split

If you want to train like me and get strong, toned, and fit, here’s the workout split I swear by:

Day 1: Legs & Glutes (aka Booty Day 🍑)

We all love a good leg day, but here’s the mistake most women make: they ONLY train glutes and forget the upper body. Big mistake! Balance is everything.

✅ Warm-up: 5-10 min on the bike or stairs ✅ Lunges: 3 sets (12 reps with 8kg, 10 reps with 10kg, 8 reps with 12kg)

• Keep your chest up and take long steps to activate glutes and hamstrings. ✅ Bulgarian Split Squat: 3 sets, 10 reps per leg
• Place your back foot on a bench, lower yourself slowly, and keep your front knee aligned with your toes. ✅ Hip Thrusts: 3 sets, 12 reps
• Use a bench to support your back, keep your core tight, and thrust through your hips. ✅ Deadlifts: 3 sets, 10 reps
• Keep your back straight, hinge at your hips, and lower the barbell while maintaining control. ✅ Leg Extensions: 3 sets, 12 reps
• Adjust the seat for proper knee alignment and focus on controlled movement. ✅ Hamstring Curls: 3 sets, 10 reps
• Keep your hips down and squeeze your hamstrings at the top of each rep. ✅ Calf Raises: 3 sets, 15 reps
• Go slow, hold at the top, and get a full stretch at the bottom.

💡 PRO TIP: Strong glutes support your lower back, improve posture, and make your jeans look amazing. 😉

Day 2: Back & Biceps

Ladies, training back is a MUST for posture and balance. Plus, a well-defined back makes your waist look smaller!

✅ Lat Pulldown: 3 sets, 12 reps

• Keep your chest up and pull the bar to your upper chest while engaging your lats. ✅ Seated Row: 3 sets, 10 reps
• Pull with your back, not just your arms, and squeeze your shoulder blades together. ✅ Bent-over Rows: 3 sets, 12 reps
• Hinge at your hips, keep your back flat, and pull the weight to your lower ribs. ✅ Bicep Curls: 3 sets, 10 reps
• Keep elbows tucked and avoid swinging—focus on controlled movements. ✅ Face Pulls: 3 sets, 12 reps
• Use a rope attachment and pull towards your face while keeping your elbows high.

💡 PRO TIP: A strong back prevents pain from sitting all day and gives you that hourglass shape when paired with glute training!

Day 3: Chest & Triceps

Worried about your chest looking saggy? Strength training keeps everything lifted and perky!

✅ Chest Press: 3 sets, 10 reps

• Keep your wrists straight and lower the weights to chest level before pressing up. ✅ Incline Dumbbell Press: 3 sets, 12 reps
• Helps lift and define your upper chest for a more sculpted look. ✅ Tricep Dips: 3 sets, 10 reps
• Keep your elbows close to your body to really target your triceps. ✅ Overhead Tricep Extensions: 3 sets, 12 reps
• Keep your elbows tucked and move the weight in a slow, controlled motion.

💡 PRO TIP: Training your chest won’t make you bulky—it will give your upper body shape and support your natural curves.

Day 4: Shoulders & Core

A strong core + defined shoulders = the ultimate power move for looking snatched in any outfit.

✅ Overhead Shoulder Press: 3 sets, 10 reps

• Engage your core and push the weights straight up without arching your back. ✅ Lateral Raises: 3 sets, 12 reps
• Keep a slight bend in your elbows and lift the weights to shoulder level. ✅ Plank Hold: 3 rounds, 45 sec each
• Engage your core, keep your back straight, and don’t let your hips sag. ✅ Russian Twists: 3 sets, 20 reps
• Keep your feet elevated for an extra challenge and twist with control. ✅ Hanging Leg Raises: 3 sets, 12 reps
• Keep your core tight and avoid swinging for maximum engagement.

💡 PRO TIP: Shoulder workouts enhance your posture and give you that toned, sculpted look without looking bulky.

Day 5: Cardio (But Make It Fun!)

Confession: I HATE running. But cardio is still important for heart health, so I do it in a way that doesn’t bore me to death.

✅ 30 mins incline walk on the treadmill (if I must) ✅ Dancing/Zumba (way more fun!) ✅ Jump rope for 10-15 mins ✅ HIIT session (short, effective, no boredom)

💡 PRO TIP: Find cardio that feels fun—dancing, cycling, hiking—so you actually enjoy it!

The 3 Other Pillars of Looking Amazing in Your 30s

1️⃣ Diet: Abs are made in the kitchen! Focus on high-protein meals, whole foods, and balanced macros. 

2️⃣ Sleep: 7-9 hours a night = better muscle recovery + glowing skin (yes, please!) 

3️⃣ Hydration: Drink. Your. Water. At least 2-3L per day for better digestion, energy, and skin health.

Get in the Best Shape of Your Life: Strong is the New Sexy

Ladies, lifting weights won’t make you bulky (unless you’re on steroids, which I assume you’re not). It will make you toned, confident, and strong AF. 💪

Train smart, eat well, rest enough, and your body will thank you. Ready to level up? Let’s go! 🚀🔥