What’s the better type of exercise for a 39 years old women lose weight and be strong

For a woman aged 39 aiming to lose weight and build strength, incorporating strength training is crucial. Resistance training not only helps in losing fat but also supports muscle growth and improves bone health. It's recommended to engage in strength training sessions three to four times a week, focusing on compound movements like squats, deadlifts, and presses. These exercises target multiple muscle groups and can enhance both strength and metabolic rate 1 2.

Additionally, integrating high-intensity interval training (HIIT) once or twice a week can optimize body composition and hormone responses, such as growth hormone and testosterone, that are beneficial for muscle gain and fat loss 3 4.

Combining strength training with occasional cardiovascular activities, like walking or low-intensity steady-state cycling for mental well-being, can provide a balanced approach towards achieving fitness goals 5. It's essential to prioritize exercises that are enjoyable to maintain consistency and motivation 5.