Here’s a 1-week training plan, designed around the principles of Dr. Stacy Sims (female-specific training and hormone-aware programming) and Dr. Peter Attia (training for strength, stability, VO₂ max, and long-term health). I’ve done your homework and added instructional videos from experts in the health and fitness world including Mike Robertson, Joel Jamieson and Gerry Ramogida to eliminate the guesswork.
This plan supports women 40+ with a focus on muscle maintenance, mobility, metabolic health, and injury prevention — all key for aging optimally.
You’ll find helpful product links throughout — some are affiliate links, which means I may earn a commission if you buy. It doesn’t cost you extra, and it helps me keep this space running. Thanks for being here!
Key Principles Behind the Plan
- Strength training 2–3x/week (Attia + Sims): Heavy lifts for preserving lean mass and power
- Zone 2 cardio 2x/week (Attia): Low-intensity, long-duration for mitochondrial and metabolic health
- VO₂ max / High-intensity training 1x/week (Attia): Short bursts for cardiovascular fitness
- Plyometrics & balance (Sims): Maintains fast-twitch muscle fibers and fall prevention
- Mobility & recovery daily (both): Joint integrity, flexibility, cortisol regulation
1-Week Longevity Training Plan
Monday – Lower Body Strength + Core Stability
- Goblet Squats – 4 sets of 6–8 reps (heavy, rest 90–120 sec)
- Romanian Deadlifts – 3 sets of 8 reps
- Sprinter Step-ups (weighted) – 3 sets of 8 reps each leg
- Pallof Press (anti-rotation core) – 3 sets of 10–12 reps per side
- Finisher: Walking Lunges – 2 sets of 30 seconds
Focus: Strength, glutes, balance, and core stability
Tuesday – Zone 2 Cardio (45–60 min)
- Brisk walk, incline treadmill, cycling, or rowing
- Keep heart rate in ~60–70% of max (talk-test: can talk but not sing)
Monitor your conditioning with Morpheus; a heart rate training system developed by Joel Jamieson and used by the world’s top athletes.
Focus: Mitochondrial health, insulin sensitivity, recovery
Wednesday – Upper Body Strength + Plyometrics
- Push Press (DB or BB) – 3–4 sets of 5 reps
- 1-Arm Dumbbell Row – 3 sets of 8–10 reps each side
- Incline Push ups or Bench Press – 3 sets of 8 reps
- Box Jumps or Skater Bounds – 3 sets of 5–8 reps (rest 60–90s)
- Farmer Carries – 2 sets of 30–40 seconds (work up to at least 75% of your body weight. I keep elbows with a very slight bend to protect my tendons)
Focus: Bone density, power, and upper body strength
Thursday – Mobility & Recovery (20–30 min)
- Foam rolling – quads, glutes, back
- Hip and shoulder mobility drills
- Breath work or parasympathetic activation (e.g., 4-7-8 breathing)
Optional: Light walk, sauna, or yoga
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Friday – VO₂ Max Intervals
- Warm-up: 5–10 min light cardio
- Main set:
- 4 minutes all-out effort (e.g., sprint, bike, row)
- 4 minutes recovery
- Repeat for 4-6 rounds (increase over time)
- Cool down: 5–10 min easy
Focus: Cardiovascular capacity, performance aging
Saturday – Total-Body Strength & Power
- Trap Bar Deadlift or Kettlebell Deadlift – 4 sets of 6 reps
- Pushups or Chest Press – 3 sets of 8 reps
- Lat Pulldown or Pull-up Holds – 3 sets
- Kettlebell Swings – 3 sets of 15 reps
- Glute Bridges – 2 sets of 15 reps
Option: Add 1–2 rounds of plank or side plank
Sunday – Active Recovery
- Zone 2 walk or easy ride – 30–45 minutes
- Stretch + Breathwork – 10 minutes
- Optional: Gentle yoga or time in nature
Get Morpheus to optimize your training, recovery, and results — especially if you’re focused on long-term health.
Notes for Long-Term Success:
- Lift heavy relative to your ability — enough to feel challenged, not maxed out.
- Track cycle phases (if still menstruating): Consider backing off intensity during late luteal phase (per Sims).
- Prioritize sleep, protein (~1.6g/kg), and hydration.
- Cycle VO₂ max intervals: Add more over time, not every week.
You don’t need to train harder — you need to train smarter, with intention, clarity, and confidence. Your body is capable of incredible things when you give it the right tools, the right fuel, and the right mindset. This isn’t about chasing youth — it’s about stepping into your strength, feeling energized in your own skin, and creating a future you’re excited to live in. Start today. You’re not just working out — you’re building the ageless, empowered version of yourself.
Ageless Optimization 
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