[Updated for 2025] This post may contain affiliate links.
I found the best apps that pay me to work out, perfect for boosting motivation, building movement habits, and earning some cash while I exercise! Let me share them with you.
Table of Contents
Even though I love being active—and I know there are countless benefits to staying active as I get older—I have to admit that I don’t always feel like running or lifting weights.
Before the pandemic, I had a routine I thought was unshakable. I’d drop my son off at preschool and head to the gym to meet a workout buddy three or four times a week. It worked so well, and for so long, that I assumed my fitness habit was rock solid.
Then, like so many others, my routine unraveled in 2020.
Gyms closed. Schedules shifted. And even when our gym reopened, working out in a mask didn’t feel right to me.
We made a big decision: instead of renewing our membership, we invested in a home gym.
We bought some equipment new and hit up Facebook Marketplace for the rest.
I also bought an exercise bike from a friend who wasn’t using it any more (it’s like this one on Amazon
See my Perfect Sit-upthing-a-majiggy device?
They don’t make this model anymore (not sure if that’s a bad sign?) but I actually love the Perfect Sit-up because it puts your body in the perfect position to reduce head and neck strain while doing crunches. My husband had this hanging around in the Monica closet, along with Perfect Pushups and some kettlebell DVDs.
I was pretty confident that having a full gym conveniently located in my house would mean we’d be working out all. the. time. and back in our routine of regular activity.
Nope.
I tried all kinds of rewards and motivational tricks to get myself into a regular routine using my home equipment but I couldn’t do it consistently.
Once I was in the workout room, I had no problem doing the workout. The hard part was getting in there in the first place.
Even though I wanted to work out—and had everything I needed—it was hard to build that rhythm again.
I couldn’t understand it since I enjoyed working out, it was ridiculously convenient, and I had plenty of equipment to keep my workouts interesting.
Nothing worked.
Why Was I Struggling to Get Back into the Fitness Habit?
My fitness habit hadn’t been as solid as I thought. I realized that the missing ingredient wasn’t the convenience, or the assortment of available equipment.
It wasn’t enough for me to want to work out. The missing ingredient was the accountability of working out with my workout partner that I’d meet at the gym a few times a week.
I actually needed someone to SEE me and be part of my workout program with me in order for me to actually do it. (I learned recently that the term for this is ‘body doubling’ and it’s a very common strategy used by people with ADHD to complete tasks.)
The First Step to Overcoming My Workout Inertia
What finally helped me become more active on a daily basis was joining my first StepBet. Before this I had no idea I’d find apps that pay me to work out!
Now, in case you’venever heard of it,StepBet is an app that offers paid challenges with the possibility of earning the entry fee back if you reach the daily and weekly personalized step goals, which are based on your own activity tracker history, until the end of the challenge.
As soon as there was some kind of visibility of my workouts and public accountability for reaching my daily step goal, I had a much easier time getting back into a regular activity habit.
I started joining multiple bets at one time, figuring if I was doing the work for one challenge anyway, I could be winning other challenges simultaneously and tripling my earnings.
Then I thought, if I was already moving, but maxed out on how many StepBets I could participate in at one time, I should find some other apps to earn rewards for the activity I was already doing.
What Makes a Fitness Reward App Effective (for me)
I tried a LOT of apps. After some trial and error I learned that the apps that pay me to work out that I liked the best, had certain features. These features were more effective than others to motivate me to move.
What worked best for the apps that pay me to work out to actually get me up and kept me moving had the following features:
Gamification
They made consistency feel like a game—badges, streaks, daily targets. It wasn’t about intensity, it was about showing up.
Cash and Gift Card Rewards
These are the apps that award points for activity and then give you the option to cash them in for actual cash or e-gift cards. Yes, the rewards are small. But even a $5 gift card feels like a little high five.
Loss aversion
The fact that I’d put up some cash (even a small amount!) and I’d only get it back if I met my goal was a surprisingly good motivator. I was surprised how much I was willing to exert myself to NOT lose $10!
Public accountability and activity visibility
Even if it was strangers in a challenge group, just knowing someone might see my activity helped. So with that in mind, here are the five apps that pay me to work out that I’ve personally used and how they stack up in 2025.
My Favorite Apps that Pay Me to Work Out:
Before I get to individual reviews, I’ll share a quick comparison table.
App
Reward Type
Best For
Extra Notes
StepBet
Cash Pool Split
Accountability + walking consistency
StepBet workout app that pays you to walk and hit step goals
Evidation
Passive Cash
Health tracking + minimal effort
Evidation app review: Earn rewards by syncing your fitness tracker
Paceline
Marketplace Credits
Badge/streak motivation
Offers Paceline app rewards for consistent activity (no longer pays cash)
WayBetter
Gamified Cash Pool
Variety of challenges (not just steps)
Includes WayBetter fitness challenges like strength, hydration, and meditation
Dick’s ScoreCard
Store Credit ($10)
Everyday activity + shoppers at DSG
Sync your Dick’s ScoreCard fitness tracker and get paid to move
Favorite apps that pay me to work out #1 – Evidation
This app rewards you with points for health-related actions: steps, sleep, short surveys, and even reading articles. It syncs with my Apple Watch and runs quietly in the background.
Earning Evidation Rewards
Once you hit 10,000 points, you can redeem them for $10 or donate to charity. I average one payout every 3–4 months without much effort.
My Take: This is the most passive and easiest-to-use app. Perfect if you want to earn with no stress. Reward: $10 every 10,000 points (I can earn this 3–4 times per year)
Between my activity points and the points awarded for answering short surveys and reading articles, I usually accumulate enough points to earn my $10 reward in 3 to 4 months.
Out of all of the apps that pay me to work out, this one is the easiest (and cheapest!) to use.
Favorite apps that pay me to work out #2 – Paceline
This app also awards points for tracking your activity. When I first joined Paceline in 2022, I would earn a $1 Amazon gift card for completing 150 minutes of activity per week.
There was also an option to save up your points and cash in for a higher value gift card at other places, like Starbucks, or redeem them for discounts on the health and wellness products available in the Paceline Marketplace. It doesn’t sound like a lot, but it was $52 a year to spend on Amazon, which I was going to do anyway.
Because of this Paceline was one of the top apps that pay me to work out.
However, in 2023 things started to go downhill. First, they changed their points and rewards program to “Pacepoints” and they took away the Amazon gift card option.
You could earn 400 “Pacepoints” if you complete 50 minutes of activity per week, 800 additional “Pacepoints” if you complete a total of 150 minutes of activity per week, and 300 bonus “Pacepoints” if you complete a total of 300 minutes of activity each week.
This maximum number of points you can earn in one week is 1500 points.
In terms of cashing your Pacepoints in for giftcard rewards, my best options were to cash in 24,000 points for a $5 Starbucks or Adidas gift card or 35,000 points for an $8 Spafinder giftcard.
As of 2025, they’ve completely removed all gift card redemption offers.
Instead, you can now either redeem your Pacepoints for discounts on products in their in-app marketplace OR for credits to spend on the products in their in-app marketplace.
The problem? Many of the marketplace items are not from any brands I’d ever heard of and the products were relatively expensive. Some of the prices weren’t much of a discount at all compared to the vendor’s direct website.
For example, the Garmin Forerunner was listed at the exact same price in the Paceline app as on Garmin’s official site.
There’s also a “Mystery Gift” option that promises a chance at prizes ranging from a $5 credit to a $250 Amazon gift card. Since I knew I had no use for using the points in the Marketplace, I went ahead and redeemed 18,000 points for the Mystery Gift option that indicated I could claim a prize up to $250 in value just to see what I’d get.
Disappointment, that’s what. I received a $5 Paceline marketplace credit. The exact same reward I could have gotten by redeeming 10,000 points.
Do some quick math, you can see this wasn’t a change for the better. I used to be able to earn $52 in Amazon gift cards each year. Then it took me 16 weeks to earn a $5 gift card to Starbucks.
Now I earn points and have no use for them.
At this point, Paceline has dropped to the bottom of my list in terms of earning potential. I still keep it synced for the habit-tracking features, badges, and streaks, which give me a little boost to stay consistent, but of all of the apps that pay me to work out, this one offers the least incentive.
The Reward I choose:a $5 Starbucks GC every 4 months.
Favorite apps that pay me to work out #3 – Dick’s Sporting Goods – Scorecard App
The Dick’s Sporting Goods ScoreCardapp rewards you for both purchases and physical activity.
By linking a fitness tracker, you can earn up to 3 points per day by doing any of these 3 things:
Reach at least 10,000 steps
Complete at least 3 miles
Complete at least 30 minutes of fitness activity
Once you reach 300 points, you earn a $10 reward certificate to use at Dick’s Sporting Goods.
There are no upfront costs, and the basic ScoreCard membership is free.
You can also earn points by shopping, participating in DSG-sponsored events, or using the ScoreRewards credit card (optional).
It’s one of the easiest fitness rewards programs to use, and it’s valuable if you already shop at Dick’s or buy activewear or fitness equipment regularly.
Key Benefits:
Combines shopping and movement rewards in one place
Free to join
Daily movement earns you store credit
Syncs with Apple Health, Fitbit, and other trackers
I can usually accrue the 300 points for the $10 reward in about 100 days.
Favorite apps that pay me to work out #4 – Stepbet
This is the app that started it all for me. This app only has games based on step count. The games vary in intensity and duration. The platform creates simple, personalized StepBet workout routines based on your fitness tracker data, encouraging you to meet weekly step goals. If you stay consistent, you earn a share of the prize pool — a fun way to stay accountable and earn real rewards for moving your body.
StepBet has a community feature that allows you to post comments during the bets and cheer each other on. Even though this app is only tracking steps.
Some games give out awards at the end for the member who invited the most players to participate or the member who provided the most support to the community. Some games have drawings at the end for health and fitness related items such as a pair of walking shoes.
StepBet membership is $59.99 per year and allows members to play up to 3 games at once and provides access to exclusive member-only games with prizes and unique challenges.
Because the Step Goals in each challenge are based on my own step history, the goals are within the range that I feel comfortable walking on a daily basis. Most games include a Power Day, which is when the daily step goal is about 20% higher than a normal Active Step day.
What does become an issue is that the longer you do these StepBets, the more your Step goals increase with each game. I found it necessary to take breaks every 6 or 7 games or so in order for my average daily step count to drop down to a level that was realistic with my schedule. I usually join the 3-week/$10 bet games and the winnings are usually between $12 and $15 per game, which is a 20-50% return on my investment.
Favorite apps that pay me to work out #5 – WayBetter
From the same folks that offer StepBet, this app offers a much wider variety of games focused on different areas of health such as nutrition and mindset, not just fitness. Games include activities such as running, drinking water, reading books, eating fruits and vegetables, meditating, and strength training.
I don’t love that this app mentions weight loss as a way to promote better health, BUT I will give them credit for branching out beyond DietBets, where they only use the scale to measure progress. It’s several steps in the right direction and I’m hopeful that they’ll continue to shift their focus away from weight as a measure of progress.
What I like most about this app is that they offer a wider variety of games, and they games can be quick and cheap. For example, I can participate in a 2-week game for as little as $10.
How it works:
For each game, the participants’ entry fees go into one big pot.
If you lose the game by failing to meet the requirements for the duration of the game, your money stays in the pot.
If you win the game by meeting all of the game’s criteria you’ll get your money back PLUS your share of the pot left over by the participants who lost the game.
So if I win my game, I not only get my initial investment of $10 back, but I also win a share of the entry fees that were forfeited by participants that lost the game.
Game duration can be from 2 to 8 weeks and cost anywhere from $10 to $100. Personally, I prefer the $10/2 week games because of the quick turnaround.
It does require a 6-month membership fee of $68.99. Members can participate in up to 10 games at a time.
The Reward:My $10 games have ended with anywhere between a $12 – $16 payout and my most recent $25 game had a $32 payout.
Side-by-Side Comparison of Apps that Pay Me to Work Out
Evidation
Reward Type: Cash ($10)
Avg. Payout: Every 3–4 months
Cost: Free
Best For: Passive earners
Paceline
Reward Type: Marketplace credits
Avg. Payout: Very low value
Cost: Free
Best For: Visual motivation only
Dick’s ScoreCard
Reward Type: Store credit ($10)
Avg. Payout: $30/year (avg)
Cost: Free
Best For: Bonus rewards for daily movement
StepBet
Reward Type: Cash pool split
Avg. Payout: $6–$20/month
Cost: $10+ per game or $59.99/year
Best For: Accountability + step consistency
WayBetter
Reward Type: Cash pool split
Avg. Payout: $2–$10 per game
Cost: $10+ per game or $68.99/6mo
Best For: Variety of habit-based challenges
Best For: Variety of habit-based challenges
Even though I love being active, I’ve come to accept that a little external motivation goes a long way to get me moving. Finding these fitness apps that pay me to work out provide that extra nudge I need to stay consistent.
If you’re like me and looking for that push to get you out the door, on a walk, or in the gym, consider trying these apps that pay you to workout!
Here’s to staying active, staying motivated, while getting paid to exercise along the way!
Frequently Asked Questions
Do these apps work if I already have a fitness tracker?
Yes! Most of these apps sync with devices like Apple Watch, Fitbit, and Garmin. Just connect your tracker in the app settings.
Can I use more than one of these apps that pay me to work out at the same time?
Absolutely. I often stack them—using StepBet, Evidation, and Dick’s ScoreCard at the same time—to earn rewards for the same steps.
Do these apps that pay me to work out cost money?
Evidation, Paceline, and ScoreCard are free. StepBet and WayBetter require payment to join games, but you can earn your money back (and more) if you meet the challenge goals.
How much money can I realistically make using apps that pay me to work out?
It varies. Most people make a few dollars a month with StepBet or WayBetter. Evidation is more passive and adds up slowly. Paceline no longer offers meaningful rewards.
Are the rewards guaranteed?
For games like StepBet and WayBetter, you must meet all challenge rules to earn your reward. For Evidation, rewards are earned as long as you accumulate enough points.
Do I need to be super active to benefit from apps that pay me to work out?
Not at all. These apps focus on consistency more than intensity. Just walking daily or completing small challenges can help you earn and even if it’s just a tiny bit, you’ll still get paid to exercise!
What if I don’t win a game?
If you don’t meet the challenge requirements in StepBet or WayBetter, you forfeit your entry fee. It’s part of the motivation system (and why it works!).
Which app is best for beginners?
Evidation is the easiest to start with. It’s passive, free, and low-pressure. StepBet is great if you need accountability and a bit of challenge.
People often search for:
Fitness apps that pay you
Get paid to work out from home
Apps that reward you for walking or exercising
Earn money working out passively
Legit workout apps that pay
Make money by exercising (yes, really!)
Want the real scoop? I tested all of these and share my honest results above.
Looking for a specific app? I’ve tested and reviewed:
Imagine waking up, slipping into your workout clothes, and getting a great workout without ever leaving the comfort of your home.
No fighting traffic or waiting for equipment at a crowded gym filled with….other people.
Instead, you have a dedicated home gym and workout space tailored perfectly to your needs and preferences.
It’s not just about convenience; it’s about creating an environment where you can work out exactly how you want and when you want.
My personal home gym and workout space
When COVID hit and the gyms shut down, my husband and I decided we were done paying for gym memberships and decided to turn our bonus room into a home gym and workout space.
It was important to us that the space was equipped with cardiovascular training equipment, weights for strength training, and mats for floor work and yoga. Knowing 3 key things helped us plan out the perfect home gym and workout space for us!
What’s inside…
Whether you’re looking to get stronger with strength training, enhance your flexibility with a yoga practice, or get your heart pumping with good old-fashioned cardio, I’m going to walk you through every step to create your own personalized home gym and workout space
The Importance of a Well-equipped Home Gym and Workout Space
A well rounded fitness program is composed of 3components:
Cardiovascular training (like running, biking, swimming, walking, etc)
Resistance training – Strength training either with weights or bands or even your own body weight!
Flexibility training – maintaining a health range of motion for your all of your joints to help avoid injury and stay mobile as we age
As you’re planning out your home gym and workout space, ask yourself 3 questions:
#1: How much space do you have for your home gym and workout space?
Do you have an entire spare room you can dedicate to your fitness equipment? Can you buy a few pieces of equipment and keep it in its own area 24/7?
Or will it need to share space in one of your living areas? Do you need to turn your living room into your own Planet Fitness for 30 minutes at a time and need equipment you’ll be able to stash out of sight the other 23 hours and 30 minutes of the day?
#2: What is your budget to furnish your home gym and workout space?
Will you purchase your equipment new? Or will you look for deals online or scour Facebook Marketplace for local steals? Knowing how much you can spend on equipment is going to help you figure out how to allocate your funds for the different items you’ll want to buy.
Are you looking for top of the line equipment? Or are you starting out with basic models and upgrading once you are confident it will get used regularly? Are you a cycle fiends who’s sure you want to drop $2k on a Peloton? or are you just figuring out what kind of workouts you like and want to start with basic models that you can upgrade once you’re sure you’ve found your jam.
#3: What are your must-have items in your home gym and workout space?
What aspect of your current workout program is currently suffering the most due to a lack of dedicated time, space, or equipment to commit to it?
Think..what types of workouts can you not do unless you have the equipment at home?
If the weather is nice where you live and you can often get outside to walk or run for cardiovascular training, can you hold off on buying cardio equipment and prioritize adding a weight set or resistance bands instead?
If you’re like me and live somewhere that is hot and humid half of the year, making it difficult to exercise outside, maybe you’ll make a treadmill or elliptical machine your first purchase so you can still get your cardio on consistently through the month of July
I will say, buying higher end gear can make it more fun to work out, meaning you’ll do it more often. Having lower end equipment that doesn’t have all the bells and whistles may mean you’re doing more manual adjustments that take more time and stretch your workout time.
From resistance bands for strength training to yoga mats for flexibility and mindfulness practices, a well-rounded setup enables you to explore different types of exercises seamlessly.
This variety not only keeps your routine fresh and engaging but also helps prevent plateaus by continuously challenging different muscle groups. Ultimately, a thoughtfully designed home workout space becomes more than just an area filled with equipment—it transforms into a personal sanctuary where physical and mental well-being are cultivated harmoniously.
A well-rounded fitness program that integrates cardiovascular training, strength training, and flexibility isn’t just beneficial—it’s essential for optimal health. Cardiovascular exercises like running or cycling improve heart health and endurance, but coupling them with strength training builds muscle, improves bone density, and reduces the risk of injury as we age.
Cardio – Rule #1
Any other Zombieland fans? Just me? OK.
Cardiovascular fitness is often seen as the cornerstone of a balanced workout program, and for good reason. Engaging in regular cardiovascular exercise, such as running, cycling, or even brisk walking, significantly enhances your heart’s ability to pump blood more efficiently.
This not only lowers your risk of developing chronic diseases like hypertension and Type 2 diabetes but also ensures that your muscles receive an ample supply of oxygen-rich blood during any form of physical activity.
A strong cardiovascular system lays the groundwork for overall health.
Beyond the immediate physical benefits, cardiovascular fitness also plays a pivotal role in mental well-being. Activities that get your heart rate up trigger the release of endorphins—often referred to as feel-good hormones—which act as natural stress relievers. This means you’re relieving symptoms of anxiety and depression while improving your cognitive functions like memory and decision-making skills.
Getting Your Sweat On
High-intensity interval training (HIIT) is a great cardio option that doesn’t require any special equipment. By alternating between periods of intense activity and short rest, HIIT is an efficient choice if you have a busy schedule and limited space.
For those who prefer lower intensity and/or low impact workouts alternatives, consider cardio activities like cycling or rowing. Both options are easy on the joints while delivering impressive cardio benefits.
A stationary bike or a compact rowing machine can seamlessly fit into smaller spaces, ensuring you get an effective workout without overcrowding your home gym and workout space
These exercises offer versatile intensity levels—ideal for everyone from beginners to seasoned athletes looking to maintain or elevate their fitness routines.
Jumping rope is often overlooked as an efficient cardiovascular workout. This simple yet incredibly effective tool provides an excellent full-body workout in a short amount of time – improving your coordination and boosting heart health. Plus, it’s highly portable, making it perfect for those with limited space—just clear out a small area and you’re set!
Getting Pumped
Strength training is often overlooked as a key part of physical fitness. Consistent strength training can increase insulin sensitivity, promoting better glucose management and reducing the risk of Type 2 diabetes. It also helps you maintain muscle mass as you age, counteracting the natural decline that can lead to injuries and mobility issues.
Strength training also offers substantial psychological benefits. The process of setting and achieving incremental goals in weightlifting or resistance exercises creates a strong sense of accomplishment and boosts self-esteem.
Plus, strength training can serve as an effective stress reliever! Here are a few items to consider as you stock up your home gym and workout space for strength training workouts:
Adjustable dumbbells allows you to tailor the resistance to suit various exercises like bicep curls or shoulder presses without needing multiple sets of weights.
Resistance bands are not only affordable but also incredibly effective for targeting muscles from different angles and adding variability to exercises like leg lifts or rows.
Stability balls enhance core strength when incorporated into planks or crunches.
Kettlebells provide a dynamic alternative for traditional moves such as swings or goblet squats. By outfitting your home gym with these adaptable pieces of equipment, you ensure that your exercise routine remains challenging yet engaging.
Perfect Push-Up with rotating handles that engage more muscles and reduce wrist strain. Amazon+5
Perfect Ab Crunch – Target your abdominal muscles effectively while reducing strain on your neck and back. Amazon
Perfect Fitness Crunch and Sit-Up Training Assistant – Supports your head, neck, and shoulders to focus on abdominal muscles during crunches. View on Amazon
BalanceFrom Ab Mat Trainer Abdominal Machine – An easy-to-use ab exerciser View on Amazon
All-in-One Home Gym is a comprehensive home gym system to perform a variety of exercises in one compact unit.
SincMill Home Gym Multifunctional Full Body Workout Equipment – Offers a 148 lb weight stack with various accessories for lower body workouts View on Amazon
RUNFREELY All-in-One Weight Machine for Home Gym Provides a 150LBS weight stack with 12 resistance levels and ergonomic design for full-body workouts. View on Amazon
Flexibility and Mobility Training
Flexibility training often gets sidelined, yet it is critical in preventing injuries and improving overall athletic performance. Stretching, yoga, and Pilates i joint mobility and reduce muscle stiffness from intense cardio or weightlifting sessions.
A high-quality yoga mat provides cushioning and stability for various poses. Gaiam Yoga Mat – Premium 6mm Print Extra Thick Non-Slip Exercise & Fitness Mat Ideal for all types of yoga, Pilates, and floor workouts. View on Amazon
Yoga blocks assist in achieving proper alignment and support in poses.Amazon+3
Yoga Blocks 2 Pack – Premium EVA Foam Lightweight and durable, perfect for improving poses and balance. View on Amazon
A yoga wheel helps in stretching and improving flexibility, especially for backbends.Amazon
URBNFit Yoga Wheel – 12-Inch Roller – Designed for stretching and flexibility to help back aches and tension. View on Amazon
By balancing these three pillars of fitness within your home gym setup, you create a versatile environment where you can address all aspects of physical fitness. This comprehensive strategy keeps workouts fun and interesting while promoting long-term health benefits far beyond what any single type of exercise could achieve alone.
Workout Programs to Use at Home
Thanks to COVID, there has been an exponential increase in fitness apps and online programs that will provide complete training programs, allow you to track your workouts and monitor your progress over time. A lot of personal trainers and fitness coaches also offer virtual personal training sessions real-time through Zoom or through their own fitness app.
By following these tips and tailoring the design to your specific needs and preferences, you can create a home gym and workout space that is functional, motivating, and enjoyable to use.
If you’re in the process of rebuilding your relationship with movement, I see you — and I get it. For so many of us, especially women in midlife, fitness doesn’t look like it used to. Our energy, schedules, and priorities shift. What we need is not pressure or punishment… but permission to move in a way that feels good.
And honestly? Having the right tools can make all the difference.
You don’t need a home gym or expensive equipment to build strength. But a few key workout accessories can make strength training feel doable, safe, and even fun — especially when you’re starting (or starting over).
The goal isn’t perfection. It’s comfort, support, and making the experience feel just a little more accessible — so that your body and brain both want to come back tomorrow.
So here it is: my go-to list of supportive strength training accessories for home workouts — all of which I use myself and/or recommend to my clients.
What’s inside…
Here are my tried-and-true picks for workout accessories that make home strength training feel accessible, safe, and even a little fun. (Yes, I said fun )
Note: This post contains affiliate links, which means I may earn a small commission if you purchase — at no extra cost to you. I only recommend products I truly love and use myself or with clients.
Top Workout Accessories – #1: Resistance Bands with Handles
Perfect for: Rows, chest press, bicep curls, shoulder work — especially if you’re not ready for dumbbells. Check them out on Amazon
These are lightweight, affordable, and super versatile. I love them for push/pull days when you’re short on space or don’t want to mess with heavy weights.
Top Workout Accessories – #2: Long Loop Bands (a.k.a. Glute Bands)
Perfect for: Glute bridges, squats, lateral steps, hip mobility Get a set here
These are great for adding gentle resistance to leg day or warm-ups. Plus, they’re easy on joints and work well at any strength level.
Top Workout Accessories – #3: A Pair of Light-to-Medium Dumbbells
You don’t need a full rack. Just one pair (5–10 lbs) is enough to build confidence and see progress — especially when paired with bodyweight exercises.
Top Workout Accessories – #4: Nonslip Exercise Mat
A thick, non-slip mat makes such a difference — especially if you’re dealing with sensitive knees, joints, or just want a little more comfort during workouts.
Top Workout Accessories – #5: Foam Roller or Massage Ball
Strength training is only part of the equation — recovery matters just as much. A foam roller can help release tension, increase circulation, and prevent stiffness.
Top Workout Accessories – #6: Simple Timer or Interval App
If you tend to lose track mid-workout (same), this little cube lets you flip to 30 sec / 1 min / 2 min intervals easily. Great for focus and structure.
Let’s gooooo
Here’s the truth: you don’t need a complex program or a Pinterest-perfect gym setup to get stronger.
Here’s my home gym set up here – it’s not fancy!
My favorite strength training workout
It’s a back-to-basics, no frills Push Pull Legs workout split – you can check it out here.
What you do need is the right mindset, a little consistency, and a few thoughtful tools that remove friction and create comfort.
Looking for more ways to motivate yourself to move?
These workout accessories make strength training feel a little easier — and a lot more aligned with how you want to treat your body now. Not with pressure. Not with shame. But with respect, ease, and progress that lasts.
Dramatic? Yes. But if you’re like me (a woman of a certain age) chances are you’ve been fed years (if not decades) of messaging that says exercise is all about shrinking your body, making yourself smaller, and avoiding getting too bulky.
Maybe you’ve spent years chasing a mythical target number of ‘calories burned’ or punishing yourself for what you ate.
But what if you found a way to move your body that was empowering and energizing?
And no, you don’t need to spend hours in the gym or lift heavy barbells to benefit from it!
A simple strength training split called Push/Pull/Legs can help you build muscles and feel strong — all without the burnout or guilt.
__________
Let’s talk about why strength training for women is so essential in midlife, what a push/pull/legs routine actually looks like, and how to get started in a way that honors your body, not battles it.
Why Strength Training Is Essential for Women in Midlife
There are a lot of myths out there about strength training for women — especially as we age. But here’s the truth: lifting weights or using resistance isn’t just about aesthetics. It’s about longevity, energy, and feeling like yourself again.
Here’s why strength training for women becomes especially powerful in your 40s, 50s, and 60s:
Mental Health & Confidence
Strength training is strongly linked to reduced anxiety, depression, and body dissatisfaction. There’s something deeply affirming about getting stronger — and watching your body show up for you in a new way.
Muscle Preservation
Starting around age 30, women begin to lose muscle mass naturally (a process called sarcopenia). By midlife, that muscle loss can accelerate — unless we actively maintain it through strength training.
Bone Density
Concerned about osteopenia or osteoporosis? Resistance training is one of the best ways to improve bone strength and reduce your risk of fractures.
Metabolism Support
Strength training can help support your metabolism and energy levels.
Everyday Functionality
Whether it’s lifting groceries, getting off the floor, or just feeling more balanced, strength training improves real-life function. It’s not just about workouts — it’s about living better and feeling stronger!
What Is a Push/Pull/Legs Strength Training Split?
If you’ve ever Googled “how to start weight lifting,” you might’ve felt overwhelmed by workout jargon. One beginner-friendly and flexible way to train is using the Push/Pull/Legs (PPL) split.
Here’s what that means:
You’ll do 1 Push Day: Exercises that target pushing muscles — chest, shoulders, and triceps
You’ll do 1 Pull Day: Exercises that target pulling muscles — back and biceps
You’ll do 1 Leg Day: Exercises that target the lower body — quads, glutes, hamstrings, and calves
Why PPL Works for Midlife Women
It’s easy to structure your week (3 workouts with rest or light activity days in between)
It’s customizable — start with bodyweight or resistance bands, and build from there
It balances the whole body so you don’t overwork certain areas or create imbalances
And the best part? You can do it in 20–30 minutes per session, at home or in the gym.
Beginner-Friendly Movement Examples
Not sure where to start? These beginner variations are joint-friendly and modifiable.
PUSH DAY (Upper Body – Push Movements)
Wall Push-Ups or Incline Push-Ups (on a bench or countertop) Targets: Chest, shoulders, triceps
Overhead Press (using dumbbells or resistance bands) Targets: Shoulders and upper back
Triceps Dips (on a sturdy chair or step) Targets: Back of the arms
PULL DAY (Upper Body – Pull Movements)
Bent-Over Rows (with resistance bands or light dumbbells) Targets: Mid-back and biceps
Bicep Curls Targets: Front of the arms
Face Pulls (with bands) Targets: Rear delts and posture muscles
LEG DAY
Bodyweight Squats or Sit-to-Stand from a chair Targets: Quads, glutes
Glute Bridges Targets: Glutes and hamstrings
Step-Ups (onto a stair or low box) Targets: Balance, legs, and coordination
Optional: Add a core finisher like bird-dog, dead bug, or side planks to any session.
How to Build a Weekly Strength Training Program
Here’s what your week could look like with a PPL routine:
Day
Workout Type
Monday
Push Day
Tuesday
Walk, stretch, or rest
Wednesday
Pull Day
Thursday
Rest or light yoga
Friday
Legs Day
Saturday
Active rest (hike, swim, gentle movement)
Sunday
Rest or mindful movement
Not every week will go perfectly — and that’s okay. The goal is consistency, not perfection.
Ditching Harmful Messaging Around Strength Training for Women
Let’s be honest — a lot of fitness content out there still reinforces harmful ideas. “Earn your food,” “shred your body,” or “get your summer arms” is the kind of messaging that pushes women to disconnect from their bodies.
You don’t need to change how you look to be worthy of strength. You don’t need to push through pain, restrict your meals, or work out as punishment.
This version of strength training for women is about building trust. It’s about reconnecting with a body you may have spent years criticizing. It’s about reclaiming movement as something that serves you, not a scale.
Ready to Get Started?
Midlife isn’t a time to slow down — it’s a time to shift the way we care for ourselves. Strength training is one of the most powerful, empowering things you can do for your body, your mind, and your sense of self.
And with a simple, doable structure like the push/pull/legs split, it doesn’t have to be complicated to be effective.
Start small. Stay consistent. And remember: the goal isn’t to change your body — it’s to support it so you can live better, longer!
