Strength Training for Women 40+: A Pilates-Inspired Full-Body Strength Session
- Shaini Verdon
- Feb 23
- 2 min read
This full-body strength session for women 40+ reflects how we train inside SoulSculpt.
It’s strength-first, supported by Pilates-inspired control—designed to build muscle, stability, and coordination together.
After 40, your body doesn’t just need more exercise. It needs the right type of load.
Strength comes first - but it works best when it's supported by control and coordination.
This is one of the full-body sessions I keep coming back to.
The Workout
5 moves:
Curtsy squat + reverse fly
Staggered lunge row → overhead press
Goddess squat + cactus arms → heel lift → overhead press
Goddess: cactus → internal rotation → cactus → lift + overhead press
Goddess cactus squat → lift + palms/elbows together
How to use this session
2–3 rounds
Choose your focus:
Endurance (SoulSculpt style):12–18 reps, moderate load, slow + controlled
Hypertrophy (StrongSculpt style): 8–12 reps, heavier load, controlled
Stop when you lose control, alignment, or range
Key coaching cue
Control the movement.
Don’t rush the reps.
The goal is tension, stability, and awareness—not speed.
Why this approach works
This session builds:
strong legs
a stable, responsive core
upper body strength and shoulder stability
It combines strength with controlled, intentional movement—so you’re not just working harder, but more effectively.
This is what I mean by strength × Pilates-inspired training—where load, control, and coordination work together.
If this feels different from what you’re used to, that’s the point.
This is how we train inside SoulSculpt—strength first, supported by control and precision.
This week:
We’re training these exact movements live on Thursday.
If you want to experience it in real time, you can join here—or access the replay afterwards.
♡ Shaini
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