Personal trainer Edwina Jenner, 50, has shared 13 strength training habits that she credits with helping her build toned arms, stronger legs, and a healthier body after the age of 40. Jenner found that traditional cardio, while beneficial for fitness, did not provide the same strength benefits as incorporating weights.
Jenner's journey into strength training began shortly after her 40th birthday when a conversation with another gym-goer inspired her to explore weightlifting. Initially, she focused on proper form, starting with light weights like 3kg dumbbells, before gradually increasing the load. Today, she uses dumbbells ranging from 12.5-20kg for lower-body exercises and 6-12kg for upper-body movements.
Key Training Principles
Jenner emphasizes that consistent strength training does not require hours in the gym. She recommends starting with two strength sessions per week, progressing to three 30-minute sessions as confidence and consistency build. Her ideal weekly routine includes two full-body workouts, one upper-body session, and daily walks totaling 8,000 to 10,000 steps.
She also advocates for the effectiveness of repetition, suggesting that small progressions, such as increasing weight or slowing down the movement, are key to building strength over time. For upper-body workouts, Jenner focuses on a core set of five exercises: chest press, bent-over row, Arnold press, bicep curls, and tricep dips. She notes that compound exercises, such as the first three in her list, engage multiple muscle groups and allow for heavier lifting before moving to isolation exercises for the arms.
Crunches are not a primary focus for core strength, according to Jenner. She explains that core muscles are engaged throughout various compound movements like squats, lunges, and shoulder presses. When additional core work is desired, she recommends simple exercises such as planks and dead bugs.
Slowing down the pace of each repetition is another technique Jenner highlights for maximizing results and minimizing injury risk. Controlled, intentional movements are more effective for muscle building than rushing through sets.
Nutrition and Recovery
Jenner builds her meals around protein, aiming for approximately 30g per meal, supplemented with fiber, healthy fats, and complex carbohydrates. This approach helps her feel fuller for longer and supports muscle development. To simplify healthy eating, she recommends batch-cooking protein and vegetables and ordering consistent, balanced lunches to reduce daily decision-making.
She also advises against striving for perfection in workouts. When time is limited, shorter sessions of 10 to 15 minutes are preferable to skipping exercise altogether. Recovery is considered an integral part of the training program, including activities like walking, gentle stretching, and mobility routines.
Jenner attributes her ability to maintain her shape, strength, and metabolic health, particularly during perimenopause, to her increased muscle mass. She emphasizes that strength training is not solely about aesthetics but about building a capable body that supports an active life, enabling her to engage in daily activities and adventures without physical limitations.