The best way to keep your metabolism going strong and burn as many calories as you can is with strength training. Exercises that target many muscle groups at once, like the ones in this list, are best because they work the most muscle fibers, helping you burn more calories and, ultimately, loose more weight. While these exercises are great for everyone, they are especially effective for women over 50 because they help prevent osteoporosis, which is a common issue for women in this age group.

A comprehensive strength training routine is a great way for any woman to stay healthy and active. And what’s great about a strength routine is that it can help you lose weight, tone your body and improve your posture, balance and energy level. It’s never too late to start! With that in mind, here are nine strength training exercises that are especially beneficial for women over 50:

It is widely known that strength training exercise is a key component of healthy living. Now that you’re over 50, you might be thinking that it’s time to give it up and just accept the fact that you’re over the hill. But being over 50 doesn’t mean you should stop exercising and doing things to improve your health. The truth is you should continue to strength train. Here are the nine exercises you need to do to keep your body fit and healthy.

From the 30th. Once we reach a few years of age, our bodies begin to lose muscle mass if we don’t actively exercise. As we age, we may find that we lead a sedentary lifestyle and are less active than we used to be. Then our body notices that we are not as active anymore and decides to break down the muscles because it thinks we don’t need them anymore. Over time, the amount of muscle mass in your body will become smaller and smaller. But what does this do to you? Good muscle mass not only makes you stronger, but also improves your balance, speeds up your metabolism, helps you lose weight, makes you look younger and gives you more self-confidence. So if you want to slow down the aging process, make sure you build muscle instead of losing it. And to build more muscle, you need to start working out! This is where the real anti-aging magic happens. Before we move on to the 9 best strength training exercises for women over 50, let’s get one thing straight.

Is it important to exercise after the age of 50?

Yes, it’s important! People who participate in sports often have strong, lean bodies and often look younger. A strong body will keep you independent for many years. You can do everyday activities, such as lifting your grandchildren, carrying your groceries, climbing stairs or just having fun without the physical limitations of your age. The benefits of strength training for those over 50 are numerous and significant:

Prevents loss of muscle mass

Regular strength or resistance training is beneficial for people over 50 because it prevents age-related loss of muscle mass (medical term: sarcopenia).

Increases bone density

According to Harvard, strength training slows the loss of bone mass, and some studies even show that it strengthens bones. This is because actions that stress the bones can trigger bone-forming cells into action. Stronger bones make you stronger and prevent you from falling!

Improves balance and mobility

Strength training forces your body to work in a state of imbalance, improving your overall balance and coordination.

Building self-confidence

If you are healthy and strong and can move freely, you will naturally feel more confident. Studies have also shown that exercise helps against depression and improves brain function, making you feel better.


Weightlifting increases muscle mass and burns calories, even at rest.

Reduces body fat

If you have too much body fat, strength training can help you lose that fat to maintain a healthy weight!

Reduces the risk of chronic disease

Studies show that strength or resistance training reduces the risk of chronic diseases such as diabetes, obesity, osteoporosis and heart disease.

The 9 best strength training exercises for women over 50

All you need for this workout is your body weight and a pair of dumbbells. Choose a dumbbell weight that you are comfortable with. Go a little harder if it’s too easy for you!

1. Crouch

word-image-7831 Target muscle groups: Buttocks, quadriceps, hamstrings and torso. How to do squats:

  1. Start standing with your feet hip-width apart. Make sure your hips, knees and toes are pointing forward.
  2. Bend your knees and slowly lean your buttocks back (you can count from 1 to 4) as if you were sitting in an invisible chair. Distribute your weight evenly across both heels, making sure your knees are behind your toes.
  3. Once you reach the bottom of the squat, stand up slowly (count 1 to 4!).
  4. Repeat this process 20 times.

Tips: You can use a chair for safety when doing squats, but that doesn’t mean you can specifically sit on it! If you need more tips, here’s a great tutorial:

2. Knee push-ups

word-image-7832 Target muscle groups: Chest, back, shoulders, arms and torso How to do kneeling push-ups

  1. Start in a kneeling position with both hands on the floor and slightly wider than shoulder width. Always keep your knees behind your hips.
  2. Keep your neck long, involve your glutes and inner thighs to keep your lower body active too.
  3. Lower yourself gently so that your chest is on the ground. Keep your elbows at a 45 degree angle.
  4. Push off and return to the starting position.
  5. Repeat 20 times or as often as you feel comfortable.

Once you have mastered the kneeling push-ups, you can try the full version of the push-ups. In the full version the knees don’t touch the ground, only the toes. Then do the exercise as often as possible and improve gradually. word-image-7833 But if even knee push-ups are too difficult for you. You can do push-ups against the wall, it’s much easier! Here are some simple instructions for doing push-ups against the wall:

3. Bearings

This exercise is done slowly, so don’t rush or hurry! Target muscle groups: Abdomen, shoulders and back How to make rolls

  1. First, lie on the floor (you can use a yoga mat for a more comfortable workout!) Stretch your arms above your head, flex your feet, and extend your legs.
  2. Breathe in and raise your arms. Start by turning your chin towards your chest and as you exhale, tilt your entire torso upwards to reach your toes. Make sure your abs are tight and your legs are straight.
  3. Inhale and lower your spine one vertebra at a time. Exhale when your upper back begins to touch the ground. Slowly extend your arms back above your head.
  4. Repeat this 8 times. Do it slowly and without speed.

4. Buttock Bridge

word-image-7834 Target muscle groups: Glutes, hamstrings and quadriceps How to do the buttock bridge

  1. First, lie on your back, bend your knees and place your feet on a mat or on the floor. Both knees are hip-width apart, feet are straight under the knees.
  2. Squeeze your buttocks together while bringing your hips into a bridge position. Make sure your body and buttocks are tight.
  3. Exhale when you reach the top. Then lower your hips again until your lower back touches the ground.
  4. Raise your hips and repeat 20 times.

If you need more tips, here’s a video tutorial on the glute bridge!

5. Lifting dumbbells

word-image-7835 Target muscle groups: Hamstrings and glutes Lifting dumbbells:

  1. Start with a support that is slightly wider than hip width.
  2. Keep your back straight, tighten your core and bend your knees slightly.
  3. Lower the dumbbells at the front of your thighs towards the floor. As you lower yourself, tighten your glutes and pull your buttocks back slightly.
  4. Lift the upper body using the hamstrings and return to the upright position.

6. Forward lunges with biceps extension

Target muscle groups: glutes, quadriceps, hamstrings and biceps To perform a lunge with biceps extension:

  1. Start with a support hip-width apart. While holding the dumbbells, take a large step forward with one foot and lower the knee of the other foot to the ground. Make sure you lower your knee until both legs are bent at a 90 degree angle.
  2. On the way down, release the biceps extensor and extend your arms.
  3. Push off with the front foot to return to the standing position. At the same time, bring the kettlebells to your shoulders to stretch your biceps. The next time you come down, let the biceps stretch and extend your arms.
  4. Perform the same procedure with the other leg.
  5. Repeat this process 20 times.

7. Triceps Bounce

Target muscle groups: Triceps and trunks To perform the triceps kickback

  1. Starting with your feet hip-width apart, squat slightly and tilt your waist slightly forward.
  2. Raise your elbows and hold them slightly above your waist. Make sure your arms are bent at a 90 degree angle while holding dumbbells next to your chest with both hands.
  3. Push the dumbbells behind your hips and extend your arms to a straight position.
  4. Bend your elbows so that your arms are bent back to a 90-degree angle.
  5. Repeat this process 20 times. Try to direct your movement only from the elbow joint to the dumbbell.

8. Shoulder press standing

word-image-7836 Target muscle groups: Shoulders and triceps To perform a standing shoulder press:

  1. Start with your feet hip-width apart in a standing position. Place your arms wide apart and bend your elbows at a 90-degree angle. Keep your elbows in line with your shoulders and compress your heart.
  2. Push the dumbbells above your head and extend your arms until they are straight.
  3. Slowly return to the starting position (elbows bent at 90 degrees).
  4. Repeat for 2 sets of 12 times each.

If you need more instruction, here’s a video lesson on dumbbell presses from the shoulders:

9. Forearm splint

word-image-7837 Target muscle groups: Abdomen, shoulders, chest, back, arms and legs. To execute the lower arm lock:

  1. Start by keeping your forearms flat on the floor and your shoulders straight above your elbows. Make sure your hips are in line with your back and legs (i.e. you should form a straight line from your heels to the top of your head)!
  2. Squeeze your elbows together and hold the body for 1 minute.
  3. Don’t forget to engage your core and squeeze your glutes if you feel your hips sagging! That way your hips are in line with your back.

If the forearm bar is too difficult for you, you can split it into 2 sets of 30 seconds each or use the knee bar instead. The knee-shoulder plank is a simpler variation where you lower your knees and focus only on your forearms and core. Here’s a tutorial for the easiest version – the forearm knee bar:

Should I continue to train after the age of 50?

According to the CDC’s recommendations, everyone should do strength training at least twice a week. This applies to anyone over the age of 50, 60 or even 70! So strength training is safe for women over 50! However, there are a few things you should know before you start:

  • Before making any drastic changes to your training program, consult your doctor to see if you have any pre-existing conditions or injuries.
  • Always, always, always do a dynamic warm-up before you start a workout! The older we get, the more our bodies need to warm up.
  • If you haven’t done any strength training for a while, your body may need some time to adjust. Start slowly and take your time. Allow your joints, muscles and tissues to adjust to the increased activity.
  • Drink lots of water to stay in shape!
  • Muscle fatigue is good, but muscle soreness is not! If you feel something hurting, you should stop.
  • Don’t forget to finish your strengthening session with a cool-down stretch. Strength training aims to break down muscle fibers so they can repair themselves and become stronger later. Stretching after a workout can improve muscle recovery, reduce muscle soreness and prevent injury.

Good News

To live an energetic and independent life for years to come, we can increase our chances by practicing strength or resistance training regularly. That way, your body will retain its muscles for life. So grab a pair of dumbbells and start these strength training exercises for women over 50 today! If you’re over 50 and haven’t done any strength training yet, it’s not too late to start!

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Share on Pinterest word-image-7838Exercising can have many benefits for women over 50, including helping to control weight, preventing bone loss and strengthening muscles. If you’re over 50 and looking to add strength training to your fitness routine, here are some key exercises that can help you get started: Bench presses. This exercise targets the chest, shoulders, triceps, back and abdominal muscles. It requires a set of free weights and a sturdy bench. Lie on your back with the weights in your hands. Lift the weights up over your chest and then lower them back down again. Repeat. Aerobics are also an excellent way to combat growing older. One form of aerobic exercise that is becoming increasingly popular among women over 50 is dancing. Dancing is an aerobic exercise that. Read more about exercises for over 50 and out of shape and let us know what you think.

Frequently Asked Questions

What are good strength training exercises for women over 50?

We have identified 9 exercises that are great both for beginners and for those who are more experienced and looking for new challenges. With these exercises you don’t need any special equipment or any special clothing, so they are perfect for older women with limited mobility, who find it hard to move around. As with all strength training, the most important thing is to start with very light weights, to strengthen your joints and ensure that you aren’t adding any unnecessary pressure to your body. ~Phew~ Look at that. If you followed the instructions above for each blog, you should have come out with 9 different intros. Now combine all 9 blog intros into one single document, and you have 9 intro paragraphs to use for the future As we age, our bodies change. We may lose lean muscle mass, become stiff, and have less energy. The good news is that there are many simple actions you can take to make yourself feel younger and more energetic. For example, exercising regularly can help you to maintain your current weight, strengthen your muscles, and improve your balance, while also improving your heart health and overall physical well-being. Good strength training exercises for women over 50

How often should a 50 year old woman lift weights?

A fifty-year-old woman should lift weights twice a week. The best time to do so is in the morning, before eating breakfast, since the type of food you eat can greatly affect how your muscles respond to weightlifting. Each workout should last between twenty and thirty minutes, with ten-minute warm-up and cool-down periods. As you age, your body changes. You may find it harder to do things that you did when you were younger, like move around easily or do your job at work. Strength and resistance training is a way to regain some of that lost physical fitness, and it can also help prevent osteoporosis and other conditions that come with age. However, it’s easy to get injured if you don’t know what you’re doing — especially if you’ve never lifted weights before.

How should a senior woman start strength training?

When you’re over 50, it isn’t easy to find the motivation to start a new exercise routine, but there are at least two benefits to strength-training regularly. It can reduce the risk of falling, which is especially beneficial for women who are already susceptible to osteoporosis due to menopause, and can help strengthen your bones. But there are also benefits that are more about how you feel. Women over 50 who strength-train can experience better sleep, less stress, better mobility, and a stronger immune system. What is your goal? If you are looking to get stronger, you might find one of the most effective methods is to start strength training. Strength training is a great way to build muscle and burn fat. The reason it works so well is that unlike cardio exercises, strength training involves using weights or other equipment to work against gravity. In order to move the weight or equipment, you must contract your muscles. This causes them to get stronger, which will eventually help you lose weight and keep it off.

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