If you’re a woman over 40, you know strength training is the main form of exercise you need. But chances are you “grew up” in the gym taking group fitness class. You probably even remember when they were called aerobics classes. I’m right there with you! I got my start in fitness 24 years ago teaching Cardio Kickboxing classes. I know it’s tempting to just head to the studio and take classes, especially if you don’t know your way around the weight room. But not all classes are ideal for your goals. Some classes could be doing more harm that good. As a woman over 40 trying to build and maintain muscle, stoke your metabolic fire, avoid pain/injury, and manage stress, here are the classes to avoid and the classes to take.

Women over 40, avoid these group fitness classes:

1. Avoid Bootcamp/Circuit Classes

These classes go by different names at the gym and these are also the new chain boutiques that are popping up every where. They promise a complete workout (strength, power, cardio). But they usually reward calories burned and prioritize heart rate training zones. Which makes them cardio and not the dedicated strength training you need where the most important metric tracked is the amount of weight you’re lifting. Even though these classes use dumbbells and kettlebells and do exercises like squats and lunges, this isn’t strength training. It’s cardio with weights. These classes also claim to be ‘high intensity’ because HIIT is trending hard right now. Don’t get me wrong, HIIT is highly effective, especially for women over 40. The only probably is these class are NOT HIIT. HIIT stands for High Intensity Interval Training. The key word is ‘interval,’ which means periods of work followed by longer periods of rest. These classes, on the other hand, are usually 45 minutes of non-stop work. And if you can do it for 45 minutes, it’s definitely NOT high intensity. This mash up of not really strength training and not quite HIIT is the last thing we need after 40.

2. Avoid Sculpt, Burn, or any type of Strength Class

These might be branded choreographed classes that use dumbbells, barbells, and other equipment. They might be named after the body part you’re working (like Booty workouts). Back in the day we called them TBC (Total Body Conditioning). The first problem with these classes is they’re often too many reps, sometimes working one body part for an entire song. The goal is often to “feel the burn.” This is counterproductive to your strength and muscle-building goals. High-rep workouts are very damaging to muscles, causing so much inflammation, and leading to a lot of post-workout soreness (DOMS). After 40, it’s really hard to recover from these. Remember, soreness is not an indicator of a good workout. The second problems is there’s usually not a consistent program you’re following for several weeks. And we make progress with consistency, not by doing a new workout every week. Random and new workouts every time is the surest way to burnout and disappointment with lack of results. If you need guidance and accountability for strength training, join Small Group or Semi-Private Training. What sets this apart from group fitness classes is that it’s capped at 6 people (though some gyms will go as high as 12), you’re registering (i.e. paying for) sessions, you’re following a program for several weeks, and it’s lead by a trainer (not a group fitness instructor). It’s personal training with the added bonus of group energy!

3. Avoid Reformer Classes

With movements like lunges, lateral lunges, pec flies, tricep extensions, and bicep curls, this Pilates class done on a machine with pulleys and cables seems like it could be strength training. But don’t be fooled! This class is missing many key elements that create the strength and muscle building adaptations we’re looking for after age 40. For instance, the resistance is usually too light, exercises are done for one set instead of multiple, and the focus is often on a shortened range of motion so you can “feel the burn.” I’ve also seen some pretty impractical exercises done on these machines that are more performance than function.

Women over 40, take these group fitness classes:

1. Take Yoga Classes

Stress management is one of the 3 key fitness pillars for women over 40 (the other 2 are strength training and nutrition). Anxiety and feelings of burnout or overwhelm are high in mid-life. Not only from everything on our plate during this season of life, but also due to hormonal changes that affect our brain during perimenopause. Lowering stress and getting the nervous system out of chronic fight/flight/freeze is crucial not only for well-being and happiness but also for reaching all of our health and fitness goals. The body can’t make progress when it’s stuck in survival mode. A great way to mange stress and recover from workouts is with practices like Yoga and meditation. If we need accountability to get them done and guidance on what to do, class are the way to go. Whether it’s free classes at your gym or paid classes at a studio, every class and every teacher is different. Be willing to explore. Flow or Vinyasa Yoga is great for balance and maintaining the ability to get up and down off the floor. Yin Yoga is awesome for stretching. Nothing beats Restoration and/or Nidra for down-regulating the nervous system. Do avoid Power Yoga, Hot Yoga, classes that move faster than you can breath or keep up with, and any class that encourages acrobatic movements. Taking those classes is just pouring gasoline on the fire of your overworked nervous system.

2. Take Mat Pilates Classes

Unlike Reform, Mat Pilates is a great addition to your weekly fitness routine. A true Pilates class is great for strengthening the core, improving posture, mobilizing the hips, and reducing low back pain. Unfortunately, there are a lot of instructors calling their classes Pilates but what their actually teaching might be a body-weight workout, abs/core class, or a Yoga-ish class. My best advice is to check out Joseph Pilates’ classical Pilates. This book has his original series. Another hallmark of classical Pilates is that you’re usually doing 3-8 quality reps, not a hundred reps followed by a set of pulses.

3. Take Cycle, Treadmill, Zumba, or Other Cardio Classes

I have two prerequisites for adding cardio: First, get 7-9 hours of sleep consistently and second, get 10k steps daily. If you have time and energy after sleep, steps, and strength training 3-4 days per week, then add cardio. If cardio isn’t something you’re excited to do on your own, classes 1-2 times per week can be a fun option. Cycling is a great no-impact workout. Some gyms have treadmill or rowing classes. You can find boxing, kickboxing, and cardio dance classes that are so much fun you forget you’re even workout out. The biggest thing to remember when you’re over 40 is not to overdo it. Take breaks when you need, don’t go all out every class, and stay hydrated.

Any group fitness class you love can be part of your fitness routine with good programming and proper recovery. Once you’re over 40, don’t make the mistake of filling your week with bootcamp and cardio classes. It’s no longer about how many calories you burn in a single session. Work smarter not harder and you can reach your goals, improve your health, and feel energized along the way!

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