The Best Fall Fitness Routine for Women Over 40 on Long Island
As the weather cools down and the kids head back to school, Fall is the perfect time for women over 40 to reset, refocus, and reclaim their strength.
If you’ve been telling yourself all summer that you’ll “get serious” in September… this is your sign.
At AB Fitness Personal Training, we’ve helped thousands of women across Long Island — from East Meadow to Massapequa, Oyster Bay, Wantagh, Bellmore, Merrick, Seaford, Levittown, and Bethpage — feel stronger, more confident, and energized heading into the colder months.
This isn’t about crash diets or extreme bootcamps.
This is about building a sustainable routine that fits your life — and helps you feel 10 years younger.
Below is the exact Fall Fitness Routine we use with our clients at AB Fitness. It’s designed specifically for women 40+ who want to gain strength, improve energy, and take control of their health — without spending hours in the gym.
Let’s dive in.
🍂 Why Fall Is the Perfect Time to Restart Your Fitness
Let’s be real…
Summer was fun — but it wasn’t exactly focused on fitness.
You probably ate more than usual at BBQs…
Had a few too many drinks on vacation…
Skipped your workouts in favor of beach days, late nights, or just trying to keep up with life.
And now?
You’re back home. The kids are in school. The vacation is over.
But the extra 5–10 lbs that most adults gain during summer? That’s still here.
And if you don’t take action now — it becomes even harder to lose when the holidays hit.
This is why September is the most powerful month to restart.
You’re craving structure. You’re ready to feel good again.
And deep down, you know you can’t go another season putting your health on the back burner.
Fall gives you a clean slate — without the pressure of summer or the chaos of the holidays.
It’s the window where momentum is built — or missed.
At AB Fitness, we see it every year.
Clients who commit in the Fall go into winter stronger, leaner, and more confident.
Clients who wait until January? They usually show up more tired, more frustrated, and 10 lbs heavier.
So let’s not let that happen this year.
Fall isn’t just about pumpkins and sweaters.
It’s your second chance to take control of your health — before the year slips away.
Now’s the time to shift gears, dial things in, and finally build a fitness routine that works for your body, your schedule, and your goals.
We’ll help you get there. One step, one workout, and one habit at a time.
💪 The Best Fall Workout Routine for Women Over 40
✔️ Workout Plan: 2–3x/Week Strength Training
Here’s a weekly plan we give our women’s small-group personal training clients at AB Fitness. It’s focused, low-impact, and highly effective.
✅ Day 1 – Lower Body & Core
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Glute Bridges – 3 sets of 15
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Goblet Squats – 3 sets of 10
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Step-Ups (Bodyweight or Dumbbell) – 3 sets of 10 per leg
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Side Plank with Reach-Throughs – 3 sets per side
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Farmer’s Carries – 2 rounds, 30 seconds
👉 Watch this video demo of proper squats and glute bridges
✅ Day 2 – Upper Body & Balance
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Dumbbell Rows – 3 sets of 10
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Overhead Dumbbell Press – 3 sets of 8
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Wall Push-Ups – 3 sets of 10
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Bird Dogs – 3 sets of 12
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Dead Hangs or Band Pull-Aparts – 2 sets
✅ Day 3 – Full Body Conditioning (Optional)
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Bodyweight Squats – 2 sets of 15
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Wall Sits – 2 rounds, 30 seconds
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Incline Push-Ups – 2 sets of 10
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Marching in Place with Light Weights – 2 minutes
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Stretch & Recovery
Each session should take ~30 minutes. Progress by adding reps or weight weekly.
🥗 Fall Nutrition Tips for Women Over 40
Fall also means pumpkin spice everything — but your nutrition doesn’t need to be restrictive. Here’s how we guide our clients:
1. Keep Protein Consistent
Aim for 25–35g per meal. Include eggs, Greek yogurt (fat-free), grilled chicken, tuna, or lean ground beef.
2. Build Volume Meals
Use shredded lettuce or cauliflower rice as a base to help you feel full on fewer calories.
3. Be Cautious with Fall Drinks
Avoid sugary seasonal coffees, ciders, and cocktails that sneak in hundreds of extra calories. Stick with black coffee or half & half with stevia.
4. Plan Smart Snacks
High-protein snacks like cottage cheese (fat-free), jerky, boiled eggs, or protein shakes keep cravings at bay.
🧠 Why Strength Training Changes Everything After 40
Hormones shift. Recovery slows. And what used to work in your 30s might not cut it anymore.
That’s why at AB Fitness, our approach is rooted in science-based strength training, specifically for women entering perimenopause, menopause, or post-menopause.
Strength training helps you:
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Build and preserve lean muscle
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Burn more calories at rest
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Improve joint stability
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Reduce belly fat and bloating
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Regain confidence in your body
This is the first domino that unlocks everything else. When you train 2–3x/week with us, you’ll feel stronger, sleep better, and make healthier food choices naturally.
👩🏫 Our Coaches Are Experts in Women’s Fitness
Our East Meadow clients always say the same thing after their first session:
“I wish I did this years ago.”
That’s because our coaches are more than just trainers. They’re professionals with:
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Nationally Accredited Certifications
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CPR/AED Training
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1,000+ Sessions of Experience Each
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12-Week Onboarding & Ongoing Continuing Education
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A deep understanding of how to work around joint pain, previous injuries, and hormonal changes
If you’ve ever felt like group classes move too fast… or you’re not sure what to do in a traditional gym… our team is here to help you succeed.
📍 Serving Long Island Women Across These Areas
At AB Fitness Personal Training, we proudly serve women across Long Island who are ready to feel stronger, leaner, and more energized — no matter their starting point.
We currently have 3 private studio locations:
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AB Fitness East Meadow: 514a East Meadow Ave, East Meadow, NY 11554
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AB Fitness Massapequa: 4150c Merrick Road, Massapequa, NY 11758
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AB Fitness Oyster Bay: 5 Shore Ave, Oyster Bay, NY 11771
If you live in or near any of these areas, we’re right in your backyard:
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Wantagh
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Bellmore
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Merrick
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Seaford
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Levittown
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Bethpage
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Locust Valley
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Glen Head
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Syosset
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Hicksville
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Lynbrook
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Rockville Centre
Whether you’re commuting to work, running errands, or picking up the kids from school — there’s an AB Fitness location close by that fits into your life.
And remember — complete beginners are welcome. You don’t have to be in shape to start. You just have to show up. We’ll guide you the rest of the way. 💪
🎯 Your Next Step: Book a Tour
If you’re tired of guessing what to do…
If you want expert guidance, personalized workouts, and real results…
This is where it starts.
✅ Book a private tour at one of our Long Island studios.
We’ll meet 1-on-1, talk about your goals, and show you how we help women just like you build strength and energy — without the fluff, without the gimmicks, and without wasting time.
👉 Book your tour now
📞 Or call/text us at 516-303-9157
🎥 Still unsure? Watch this message from our owner