My Over-40 Garage Gym Strength Routine: Building Muscle at 47 as a Mom of 4
A simple garage gym strength routine for women over 40 should focus on compound lifts, progressive overload, and consistent training—using whatever equipment you have at home. At 47, I’m building muscle with short, structured sessions in my garage gym that fit my real life as a mom of four: dumbbells, resistance bands, bodyweight work, and intentional form. My routine includes two upper-body days, one lower-body day, and one full-body session each week, paired with high-protein meal prep to support recovery.
This post contains affiliate links. I may earn a small commission on purchases at no extra cost to you. A few of the images were created with AI tools — because I’m a real mom on a real budget, doing my best to make it all look pretty.
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Strength training wasn’t always a priority for me, but it became one fast once I hit my late 40s. Having four kids, three of them eight and under, pushed it from a ‘nice idea’ to a survival strategy. Add in running a business, juggling a side hustle, and a garage gym I actually invested money into… and yeah, lifting has earned its place in my routine.
My goals are different now. I’m not chasing skinny or perfection. I’m chasing strength, stability, and the kind of muscle that’s going to support me well into my 50s. At 47, my workouts are simple and intentional: lift heavy when I can, focus on functional movements, and use the equipment I actually own: dumbbells, resistance bands, and a few garage-gym essentials that have proved themselves.
In this post, I’m breaking down exactly how I’m training right now, why it works for women at this stage of life, and how I’m pairing it with basic, high-protein meal prep to support muscle growth without adding more chaos to my week.
My Weekly Strength Training Routine (47-Year-Old, Mom of 4, Garage Gym Edition)
Most mornings start the same way: a 20–30 minute prayer walk around my neighborhood before the kids wake up. Living in South Central Texas means I can actually enjoy the outside 99% of the year. This time of year it’s high 60’s to low 70’s in the mornings, not freezing, and it gives me space to breathe, reset, and pray before the chaos hits.
Once my husband takes the school-age kids to school, my youngest and I head into the garage for a workout together. It’s not glamorous, and sometimes I’m stepping over toys, but it works. And at this stage of life, “it works” is the win.
Here’s what my training actually looks like right now:
3–4 Full-Body Strength Sessions
These are my foundation. I focus on:
squats or squat variations
deadlift patterns (hinge)
push movements
pull movements
loaded carries or core stabilization
Short, heavy (for me), and functional.
1 Upper-Body Day
Mostly dumbbells and resistance bands:
rows
overhead presses
chest-press variations
tricep + shoulder supersets
This is where PowerBlocks + Clench wall anchors and bands really shine.
1 Lower-Body Day
Simple but effective:
squats & lunges
leg extensions & curls
Romanian deadlifts
glute bridges or hip thrusts
I keep it efficient because mom-life doesn’t give me 90-minute training windows.
Core Work Every Session
Not ab circuits, I implement actual core training:
stability
anti-rotation
controlled movements
This is what keeps my lower back happy and lets me run without pain.
The main goal of my routine is consistency, not perfection. I don’t hit every session every week, but most weeks I get close. And that’s why I’m getting stronger at 47. Not because I’m perfect, but because I keep showing up in the garage.
What Equipment Do I Use in My Garage Gym?
I don’t have a tricked-out, influencer-style home gym. I have a realistic garage gym that fits around kids, storage bins, our extra fridge, and life. That’s exactly why it works. Every piece of equipment in my space has earned its place because I actually use it, not because it looks cute.
PowerBlocks (Adjustable Dumbbells)
I’ve had these dumbbells for 10 years. They’re one of my most-used pieces of equipment because they save space, swap weights quickly, and make it easy to train heavy without needing a full dumbbell rack. They’re always the first thing I grab.
Clench Fitness Bands + Wall Anchor System
If I could only keep one training tool besides dumbbells, it would be this. The wall anchor + bands combo lets me recreate almost any machine movement:
rows
pull-downs
“leg extension” and “leg curl” motions
glute work
anti-rotation core work
They take a little more setup and patience than PowerBlocks, but the versatility is hands down one of the better investments my husband and I have made for our garage gym.
My Adjustable Bench
Nothing fancy, just functional. I use it for chest presses, elevated push-ups, decline work, hip thrusts, and supported rows. I tried using it for step-ups, but I’m barely 5'4", and the height is a little aggressive for that move.
Assault Bike
This is my husband’s main piece of equipment. It’s his go-to for quick workouts. I still hop on it once a week because that thing will humble you fast.
Resistance Bands (Mini + Long Loops)
We only have long loop bands right now. I’m asking for shorter mini bands for Christmas, but when I need one, I just double up the 41" band and call it a day. With the anchor points on the walls, I can recreate almost any machine move you’d find in a gym.
A Fan
Not fitness equipment, but absolutely necessary in the summer. Our garage doesn’t have AC, and triple-digit weather demands airflow. In winter, I barely touch it, but summer? Non-negotiable.
And just in case you’re wondering none of this gear is sponsored.
This is genuinely what I use every week and equipment we’ve had for years. If a brand ever comes into the picture, it will be because I already integrate their products naturally, not because I got paid to pretend.
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How I Pair Strength Training With High-Protein Meal Prep
Building muscle at 47 isn’t just about the workouts. Lifting heavy is important and that happens in the garage, but you need to eat high-protein consistently to see the results. I keep both workouts and high-protein meal-prep as simple as possible because I don’t have the time or energy for complicated meal prep.
I aim for about 120 grams of protein per day minimum and don’t overthink it. I keep it simple. I eat my highest amount of protein per meal & snacks at Breakfast, mid-morning snack, lunch and afternoon snack. Dinner is my lightest protein meal. I also don’t do macro math or tracking every bite.
I weigh everything before I cook, make note of the amounts, divide it by 5 and then I leave room for days where I’m hungrier than ususal.
Here’s what my high-protein routine looks like in real life:
Prep once, eat for 2–3 days
I don’t do giant Sunday meal prep sessions. I prep a few things twice a week so the food actually gets eaten and doesn’t end up as science experiments in the fridge.
Choose affordable, easy proteins
Most weeks I rotate:
rotisserie chicken (this one is my favorite)
chicken thighs
eggs or egg bites
tuna packets
deli turkey
ground beef or turkey
Nothing fancy, just realistic, mom-friendly staples.
Keep sides simple
Broccoli, green beans, or whatever veggie my kids will actually eat.
Sometimes it’s microwave steam bags.
Sometimes it’s a big sheet pan batch.
No shame.
Use the gear that makes prep faster
This is where my Meal Prep Must-Haves list comes in handy. The containers, scale, and tools I use every single week. (You can find the full list here.)
Don’t reinvent meals
I make the same staples on rotation:
chicken, rice, and veggies
high-protein pasta
tuna + crackers + fruit
egg bites + turkey sausage
Consistency over creativity.
Keep grab-and-go snacks ready
Protein keeps me full long enough to survive mom-life from school drop-off to dinner:
cheese cubes
egg whites
clementines
turkey pepperoni
yogurt cups
Nothing Instagram-worthy. Just food that fuels lifting and parenting.
High-protein eating doesn’t need to be overwhelming. It just needs to be consistent enough to support your body as it gets stronger. Between the garage workouts and simple meal prep, I’ve found a rhythm that actually works, and doesn’t add more chaos to my already chaotic life.
Why Strength Training in Your 40s Hits Differently
Strength training at 47 isn’t the same as strength training at 27, and that’s not a bad thing. It’s just different. Recovery takes longer, stress hits your body faster, and consistency matters way more than intensity. I’m not here to break myself in the gym. I’m here to build a body that carries me into my 50s and 60s without falling apart. I want to keep up with my kids, not win a bikini contest.
Here are the shifts I’ve had to make in this season of life:
Recovery is part of the workout
I used to think recovery was optional. Now it’s non-negotiable. Good sleep, protein, hydration, and listening to my joints make a bigger impact than any “hardcore” routine.
And yes, “good sleep” and being a mom in your 40s sounds like an oxymoron.
Before HRT, I was sleeping maybe four hours a night and waking up sore constantly. After working with an HRT specialist and getting my hormones stabilized? I actually wake up rested. Total game changer.
Form matters more than speed or ego
I’m not rushing through reps anymore or trying to power through just to be done. I’m slowing down, protecting my back, and training with intention. One bad tweak can take me out for a week, and moms don’t get sick days.
Progressive overload still works, you just have to be smarter about it
I’m not chasing PRs every week. I’m chasing progress.
Small, steady increases like:
1–2 extra reps
a slightly heavier weight
an added set
cleaner, tighter form
Those micro-wins add up fast in your 40s.
Hormones and stress aren’t excuses, they’re variables
If I’m tired, inflamed, or mid-cycle, I adjust. Working with my body instead of fighting it has made me stronger. Tracking my cycle and working with an HRT specialist has been essential, not just for building muscle but for staying sane through this phase of life.
Strength is the goal… not shrinking myself
This is the biggest shift.
I’m training to support my joints, stabilize my core, protect my lower back, and stay independent as I age. It’s not about aesthetics. It’s about longevity.
Consistency beats perfection every time
At this age, you win by showing up, not by hitting the perfect program. My garage gym isn’t glamorous, but it’s consistent. And that’s exactly why it’s working.
My Weekly Workout Schedule (A Realistic Sample Week)
This is what a typical week looks like for me as a 47-year-old mom of four with a garage gym, a business, a side hustle and a goal to be strong. What’s not listed everyday is my morning prayer walks and the two 1/2 mile dog walks I do every day. This is just focusing on my strength training workouts. It’s not rigid, and it’s definitely not perfect, but it’s consistent, and that’s why it works.
Monday — Full Body + Core
Squat or squat variation
Dumbbell presses
Rows (PowerBlocks or Clench bands)
Hinge movement (RDLs)
Core: anti-rotation band work
Tuesday — Full Body Strength
Lunges or split squats
Overhead press
Band pull-downs
Glute bridges or hip thrusts
Core: stability work
Wednesday — Upper Body
Rows
Chest press
Biceps + triceps
Shoulder superset
Core finisher
Thursday — Full Body (Short Session)
Squat pattern
Hinge pattern
Push + pull
Loaded carry variation
Quick core
(This is usually a shortened workout — mom life.)
Friday — Lower Body
Squats
Lunges
Romanian deadlifts
Leg curl/extension with Clench bands
Glute burnout
Core: slow, controlled movements
Saturday — Optional / Garage Gym “Play Day”
Assault bike
Extra band work
Mobility
Light strength
Or honestly… nothing, depending on the week
Sunday — Rest / Reset
Walk
Meal prep for 2–3 days
Easy mobility
A Few Notes About My Schedule
I’m not aiming for perfection. I’m aiming for 5–6 solid sessions a week knowing real life will knock one off the schedule periodically.
Every workout has some element of core stabilization because everything else gets easier (and safer) when my core is strong.
I don’t time my workouts. I’m interrupted a bazillion times because my 4-year-old is home with me while I do them. I train until the work is done. Some days that’s 25 minutes, some days it’s 45.
How I Stay Consistent With Strength Training as a Mom of 4
People assume consistency comes from motivation, but it really comes from systems. At 47, with four kids and a garage gym that shares space with actual life, I don’t have the luxury of long, leisurely training windows. I stay consistent because I’ve made strength training easy to start and hard to avoid.
Here’s what actually helps me show up week after week:
I keep my equipment visible and ready
Nothing gets put away in a cabinet. Everything is always out and visible. My dumbbells, bands, and bench are always accessible. If I have a five-minute window, I can use it.
I don’t write off a whole day because of one interruption
If I get 10 minutes, I take the 10 minutes.
If my toddler needs something, I pause and jump back in.
Perfect conditions don’t exist in my life, so I train anyway.
I anchor workouts to my morning rhythm
Prayer walk → kids to school → garage workout.
The habit stacks itself.
I keep workouts simple
I rotate the same movement patterns, keep good form, and push myself where I can. Complexity is the enemy of consistency. When I have to stop and remember how to do an exercise I’m 99.9% guaranteed to just skip it.
I focus on “done,” not “perfect”
Some workouts are strong. Some are survival mode. Others feel like I’m in the middle of the Thunder-Dome. All of them count.
I fuel like strength actually matters
High-protein meals keep my energy stable and my recovery strong. It’s way easier to stick to a routine when your body feels supported.
I train for longevity, not aesthetics
When your why is strong staying independent, strong, stable, and able to keep up with your kids it’s easier to show up even when you don’t want to.
TL;DR (In Plain English)
I’m 47, a mom of 4, and I train in a simple garage gym that fits around real life, kids, storage bins, and chaos included.
I focus on 3–4 full-body strength sessions, plus one upper-body and one lower-body day each week.
Every workout includes core stabilization, because a strong core makes everything else safer and easier.
My equipment is basic: PowerBlocks, Clench Fitness bands + wall anchors, an adjustable bench, long-loop bands, and the Assault Bike.
I maintain strength by pairing my workouts with 120g of protein a day, simple meal prep, and easy high-protein meals I rotate weekly.
Strength hits differently in your 40srec, overy matters, hormones matter, form matters, and consistency wins over perfection every time.
My goal isn’t to shrink; it’s to stay strong, mobile, and capable well into my 50s and 60s.
I stay consistent by keeping everything simple, flexible, and tied into my morning routine, and by giving myself grace when mom-life derails the plan.
FAQs
How long do your workouts take?
Anywhere from 25–45 minutes, depending on interruptions. I don’t time them, I train until the work is done.
Do you follow a specific program?
Not right now. I follow a consistent structure of squats, hinges, pushes, pulls, and carries. I focus on progressive overload in small, sustainable ways.
What equipment do you actually recommend for a garage gym?
If you’re starting from scratch:
Adjustable dumbbells (PowerBlocks)
Long-loop resistance bands
Clench wall anchor + band system
A basic bench
These four pieces can replace most machines in a traditional gym.
How many grams of protein do you eat each day?
My goal is 120 grams per day, especially earlier in the day, breakfast, mid-morning, lunch, and afternoon snack.
Do you track macros?
No. I weigh food before cooking so portions stay consistent, but I don’t track every bite. I keep it simple and sustainable.
What does recovery look like for you?
Protein, hydration, intentional rest, listening to my joints, and managing my hormones. HRT has been a game changer for sleep and soreness.
Do you run and strength train at the same time?
Yes, but the focus is strength. Running is secondary and done for mental clarity, not as my primary training method.
How do you stay consistent with four kids?
I keep everything simple, accessible, and tied to my morning routine. I don’t chase perfect conditions, I start where I am and do what I can.
Can I get strong in my 40s if I’m starting now?
Absolutely. You don’t age out of strength. You just have to train smarter, recover intentionally, and stay consistent.
Wrap-Up
Getting stronger at 47 has nothing to do with having the perfect program, the perfect body, or the perfect setup. It’s about showing up in the life you actually live, the messy garage, the toddlers, the interruptions, the hormones, the stress, and everything in between, and choosing strength anyway.
I don’t train to be impressive. I train so I can stay mobile, capable, and confident as I age. I train so I can keep up with my kids. I train so my future self has a strong, stable body to depend on.
And the truth is, you don’t need a fitness influencer home gym or hours of free time to build muscle in your 40s. You need a simple plan, realistic expectations, basic equipment, enough protein, and the willingness to keep showing up, even when it’s not convenient.
If you take anything away from this post, let it be this:
Strength compounds. Consistency compounds. Small wins compound.
Your body is not done evolving just because you’re in your 40s. You’re not behind, you’re right on time.
If you want to see what equipment I use, how I meal prep high-protein meals, or how I organize my week, I linked everything above. Start simple. Start where you are. And keep going.
You’ll be shocked at how strong you can get.
About Sarah Hanford
Sarah Hanford is a 47-year-old mom of four sharing realistic fitness, high-protein meal prep, and simple systems for women in their 40s who want to get stronger without overcomplicating life.
This post contains affiliate links. I may earn a small commission on purchases at no extra cost to you. A few of the images were created with AI tools — because I’m a real mom on a real budget, doing my best to make it all look pretty.
