THIS Is the Secret to Living Loner! Women Who Do This 1 Exercise Add Years to Their Life — Here's Your 31-Day Kickstart Plan

In honor of Women's Health Month, fitness expert Natalie Yco has developed a comprehensive 31-day strength training program designed to promote healthy aging for women, particularly those over 50. This plan emphasizes building muscle mass, enhancing bone density, improving mobility, and boosting overall well-being.

Discover the life-extending benefits of this powerful exercise and how to start your
31-day wellness journey today.

Starting around age 30, individuals begin to lose approximately 3–8% of muscle mass per decade, with the rate accelerating after 60. For women, menopause can further exacerbate this decline due to decreased estrogen levels, leading to reduced bone density and muscle mass. Strength training is a powerful tool to counteract these effects, offering benefits such as:

👉 Preserving Muscle Mass: Combats sarcopenia, the age-related loss of muscle.

👉 Enhancing Bone Density: Reduces the risk of osteoporosis and fractures.

👉 Boosting Metabolism: Helps maintain a healthy weight and energy levels.

👉 Improving Mental Health: Elevates mood and self-esteem.

👉 Enhancing Cognitive Function: Supports brain health as we age.(Business Insider)

Natalie Yco, a certified personal trainer and creator of the "Best Butt Ever" program at Equinox, emphasizes the holistic benefits of strength training. She notes that her clients over 50 often experience significant improvements in body composition, strength, mood, and self-confidence. (Instagram)

🗓️ 31-Day Women's Healthy Aging Workout Plan

This month-long program integrates strength training with mobility, stretching, and recovery exercises to support overall health. The plan includes:

👉 Strength Training: 3–4 times per week, focusing on major muscle groups.

👉 Mobility and Flexibility: Incorporated to enhance range of motion and prevent injuries.

👉 Cardiovascular Activities: Such as walking or light aerobic exercises to support heart health.

👉 Rest Days: Scheduled to allow for recovery and prevent overtraining.

Each week builds upon the previous one, gradually increasing in intensity to promote continuous improvement. The program is adaptable, allowing individuals to modify exercises based on their fitness levels and needs.

🏋️‍♀️ Sample Full-Body Strength Routine

Here's an example of a strength training session from the program:

Warm-Up (10 minutes)

👉 Squats: 3 sets of 10 reps

👉 Arm Circles: 2 sets of 15 reps each direction

👉 Leg Swings: 2 sets of 15 reps per leg

Strength Training Exercises

👉 Heels-Elevated Squat: 3 sets of 8–10 reps

👉 Single-Arm Dumbbell Row: 3 sets of 8–10 reps per arm

👉 Romanian Deadlift: 3 sets of 8–10 reps

👉 Supine Chest Press: 3 sets of 8–10 reps

👉 Overhead Tricep Extension: 3 sets of 10 reps

👉 Standing Bicep Curl: 3 sets of 10 reps

Cool-Down (5–10 minutes)

👉 Child’s Pose to Upward Dog Stretch: Hold each position for 30 seconds, repeat 3 times

👉 Hamstring Stretch: Hold for 30 seconds per leg

👉 Shoulder Stretch: Hold for 30 seconds per arm

Note: Use weights that are challenging but allow you to maintain proper form. Rest for 60 seconds between sets.

🧘‍♀️ Incorporating Mobility and Flexibility

To complement strength training, the program includes mobility and flexibility exercises aimed at improving joint range of motion and preventing stiffness. Examples include:

👉 Yoga Flows: Such as sun salutations or gentle vinyasa sequences.

👉 Dynamic Stretches: Leg swings, arm circles, and torso rotations.

👉 Static Stretches: Hamstring stretches, calf stretches, and shoulder stretches.

These exercises can be performed on rest days or after strength training sessions.

📱 Accessing the Full Program

For a detailed day-by-day guide, including video demonstrations and additional tips, you can follow Natalie Yco's 31-day plan through the Start TODAY platform. The program is accessible via the Start TODAY app, providing structured workouts and tracking features to support your fitness journey.(Instagram)

🖼️ Visual Guide to Exercises

To assist with proper form and technique, here are some visual references for key exercises in the program:

👉 Heels-Elevated Squat

👉 Single-Arm Dumbbell Row

👉 Romanian Deadlift

These images provide a visual aid to ensure exercises are performed safely and effectively.

🎯 Final Tips for Success

👉 Consistency is Key: Aim to stick to the schedule as closely as possible.

👉 Listen to Your Body: Modify exercises as needed and rest if you experience discomfort.

👉 Stay Hydrated and Nourished: Proper nutrition supports muscle recovery and overall health.

👉 Track Your Progress: Keep a journal to note improvements and stay motivated.

Embarking on this 31-day strength training journey can significantly impact your health and vitality. Remember, it's never too late to start prioritizing your well-being.

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