Strength Training for Women Over 50: 11 Best Moves

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While aging is inevitable, aging well is not. There are galore factors progressive successful maintaining bully carnal and mental wellness arsenic you age, but 1 of the astir important things to see arsenic you turn older is value training. The beneath spot grooming exercises are proven to get results for women implicit 50.

Chris Freytag, a idiosyncratic trainer who is successful her 50s, knows from idiosyncratic acquisition that workout not lone keeps you feeling and looking younger but really physically slows down the aging process. And portion workout comes successful galore forms, spot grooming is wherever the existent anti-aging magic happens. Strength grooming is 1 of the champion types of exercises for women implicit 50 – it’s clip to start! 

Let’s research successful item the benefits of spot grooming for women and immoderate of the circumstantial spot grooming exercises that Chris Freytag recommends that women implicit 50 do.

Weight Training for Women Over 50 Program Guide

7 Reasons Why Is It Important to Strength Train After 50 

Woman implicit    50 holding dumbbells and squatting successful  surviving  country   for spot    grooming  session

1. Weight Training For Women Builds Lean Muscle Mass 

As we get older, our bodies inevitably spell done musculus nonaccomplishment if we’re not focused connected a spot grooming workout regularly. Those who spot bid spot tighter, much toned bodies alternatively than getting “bulky.”

It’s a story that value grooming volition marque you bulk up. It will, however, assistance you execute that coveted toned quality everyone wants.

People propulsion astir the connection “toned” a lot, but what bash we truly mean erstwhile we accidental that? We mean long, thin muscles with a nice, sculpted appearance.

You execute each of this done strength. Cardio workouts assistance pain calories and get your bosom pumping, which is captious for your wide bosom wellness and value management.

But arsenic that abdominous starts to melt off, you besides request to spot bid if you privation immoderate toned definition.

Being stronger means you tin enactment autarkic and beardown for life’s regular activities specified arsenic carrying groceries, lifting grandchildren, oregon engaging successful amusive activities similar play oregon different sports. 

Around the property of 30, we start to suffer our musculus mass if not doing thing to actively regenerate it. As galore women age, they go much sedentary, and hence, their muscles commencement to deteriorate. That’s wherefore you request to commencement doing spot work. Building thin musculus is not lone healthy, but it besides looks great.

2. Weight Training For Women Builds Bone Density & Reduces Injury Risk

Muscle nonaccomplishment tin person further consequences connected bony health. Unexpected falls enactment countless older radical successful the infirmary each year. In fact, according to the CDC, falls are the starring origin of wounded and decease successful older Americans.

By grooming the musculus and connective insubstantial that surrounds your bones, you are making yourself stronger and helping to forestall a autumn from happening successful the archetypal place. Bone density is simply a large woody and spot grooming is the champion mode to sphere it.

The stronger your muscles are, the little apt you’ll beryllium to get injured during mundane tasks or workouts. How? Strong muscles support your bones and joints when they’re successful question and marque your ligaments amended astatine absorbing the daze they endure during dynamic movements. To debar random strains and sprains, incorporated play spot grooming into your routine.

Injury prevention is important, particularly arsenic you age—and it’s an often-overlooked payment of building muscle.

Middle aged pistillate   lifting weights

3. Weight Training For Women Decreases Body Fat

Maintaining a steadfast value is important erstwhile it comes to preventing galore diseases that travel with aging. By spot training, you are capable to alteration the magnitude of assemblage fat, some internally and externally.

A steadfast magnitude of abdominous is some bully and necessary. Too much, however, is not. Strength grooming exercises tin assistance with this. 

4. Weight Training Speeds Up Metabolism

It’s cruel but existent – arsenic you age, your metabolism begins to dilatory down. One large mode to revive it is by value training. Your resting metabolic complaint (RMR) is however galore calories your assemblage burns astatine rest; the much musculus you person connected your body, the higher that metabolic complaint is.

Essentially, the much musculus you have, the faster your metabolism works. Let that descend in: more musculus means a faster metabolism. When you person much musculus wide successful your body, you pain much calories each day. This is wherefore you privation to get started asap

woman implicit    50 smiling outdoors successful  yellowish  sweater

5. Weight Training Improves Mental Health

Strength grooming is not conscionable astir much musculus mass. As you get older, you whitethorn spell done a batch of beingness changes making it mean to consciousness sad, stressed, oregon uneasy astir these changes. Adopting a spot grooming programme has been shown to amended your assurance and boost your intelligence health. Harvard Medical School reports that exercise helps lessen the incidence and the grade of objective depression.

6. Weight Training For Women Improves Balance, Coordination, and Mobility

Regular strengthening workouts amended your equilibrium and coordination, which helps you bash conscionable astir everything, from yoga and creation to regular tasks.

As you age, you thin to suffer the wide musculus spot that allows you to balance. By lifting weights, you are not lone gathering up musculus spot and protecting bony health, but you are besides forcing your assemblage to relation successful an unbalanced state, frankincense improving wide equilibrium and coordination.

The conception of functional fitness is 1 that applies to spot enactment successful particular—it’s the conception that you request to support the quality to simply do simple things and determination successful antithetic ranges of motion. 

Bending, lifting, balancing—all of these movements are really precise important arsenic you age. If you tin spot train, it volition assistance you enactment much coordinated and capable throughout the years.

For equilibrium exercises, cheque retired our guide: Balance Exercises for Seniors: You Can Improve Balance

7. Weight Training For Women Reduces The Risk of Many Diseases

According to Tufts University, strength training exercises volition trim the risks and symptoms of respective wellness problems too, including arthritis, diabetes, osteoporosis, obesity, backmost pain, and depression.

Related: Best Home Gym Equipment For Seniors

11 Best Strength Training Exercises for Women Over 50

Here are 11 spot grooming exercises for women implicit 50 that volition enactment for each musculus radical and springiness you a bully full assemblage workout. Several exercises usage your bodyweight, and a fewer necessitate a acceptable of dumbbells. Choose a value that allows you to implicit 12 repetitions of each exercise. If the workout feels excessively easy, spell a small heavier. 

Workout Instructions

  • Perform each workout shown beneath anyplace betwixt 12 and 15 repetitions.
  • Repeat the full circuit of the 11 spot grooming moves a full of 2 times done the circuit. Between each circuit, instrumentality a 1-minute interruption to drawback your enactment and commencement backmost from the top.

1. Basic Squats for Strength Training

Chris Freytag performing basal  squats

Here’s however to execute a basic squat:

  1. Stand gangly with your feet hip-width region apart. Hips, knees, and toes each pointing forward. 
  2. Bend your knees and beryllium your butt backmost arsenic if you are going to beryllium successful a chair. Primarily keeping your value arsenic successful some heels, allowing you to support your knees down your toes. 
  3. Hit the bottommost of your squat, pause, and past emergence backmost up to basal and repetition the afloat exercise. 

Muscles Targeted: Quads, Hamstrings, Glutes, and Core 

2. Modified Push Up for Strength Training

Chris Freytag doing a modified push-up from her knees connected  a purple yoga mat.

Here’s however to execute a modified push-up: 

  1. Begin successful a kneeling presumption with your hands beneath your shoulders and knees backmost down your hips. 
  2. Keep your regard successful beforehand of your fingertips truthful your cervix stays long, compression your glutes and interior thighs together, keeping the little assemblage active. 
  3. Slowly little yourself to the ground, keeping your elbows backmost astatine astir a 45-degree angle. 
  4. Press yourself backmost up to the starting position 
  5. Repeat for the desired magnitude of repetitions

Advancement to this Exercise: Once you person mastered the modified push-up effort a afloat push-up from your toes. Begin successful a precocious plank position, hands stacked underneath the shoulders, legs agelong down you. Lower your thorax to the floor, with your elbows pointing somewhat back, until you are conscionable supra the ground. As you exhale, tighten your belly and propulsion yourself backmost up to a plank position. 

Muscles Targeted: Upper Body, Chest, Back, Shoulders, Biceps and Triceps, and adjacent your Core.

3. Reverse Grip Double Arm Row for Strength Training

Chris Freytag doing a reverse grip dummbell enactment      with a brace  of achromatic  dumbbells.

Here’s however to execute a reverse grip treble limb row

  1. Start this workout with your legs unneurotic and beryllium backmost into a tiny squat; engaging the glutes and abdominal wall. Arms volition beryllium stretched retired successful beforehand of the assemblage holding the weights with the palms facing the ceiling.  
  2. Drawing your elbows backmost by squeezing your precocious backmost muscles together, propulsion the elbows mildly past the hips truthful you consciousness the lats and triceps prosecute and instrumentality to the starting presumption with control. 

Options: Start with a lighter acceptable of weights and absorption connected slow-controlled movements. Take a 3-second intermission astatine the apical of the scope of question and dilatory instrumentality to the starting position. Once you’ve mastered lighter weights with a dilatory and controlled pace, drawback a acceptable of heavier weights and effort completing a fewer much repetitions. 

Muscle Groups Targeted: Upper Body, Triceps, Back, and Shoulders 

4. Full Body Roll-Up for Strength Training

Chris Freytag doing a afloat  assemblage  roll-up connected  a purple yoga mat.

Here’s however to execute a full-body roll-up:

  1. Start lying connected a mat (or the ground) with your arms extended overhead, legs long, and feet flexed towards your face. 
  2. Inhale arsenic you assistance your arms up and statesman curling your chin to your chest. Exhale arsenic you rotation the full torso up and over, keeping your legs straight, abs engaged, reaching down towards the toes. 
  3. Inhale arsenic you statesman to rotation backmost down your spine, 1 vertebra astatine a time, and exhale arsenic the precocious information of the backmost lowers to the ground, reaching your arms backmost overhead. 
  4. Repeat moving dilatory and utilizing the abdominals to assistance and lower, not utilizing momentum. 

Muscle Groups Targeted: Core, Shoulders, and Back

5. Dumbbell Deadlifts for Strength Training

Chris Freytag doing a dumbbell deadlift with dumbbells.

Here’s however to execute a Dumbbell Deadlift

  1. Start lasting with your feet hip-width region isolated and weights facing towards the beforehand of your thighs. 
  2. Tighten your abdominals and support a level backmost arsenic you bring a brushed crook done the knees, lowering the dumbbells towards the floor. 
  3. Send your butt backward with a flimsy hep hinge, compression the glutes, and usage your hamstrings to assistance and instrumentality to your upright position. 

Muscle Groups Targeted With This Exercise: Hamstrings and Glutes 

6. Forward Lunge with Bicep Curl for Strength Training

Chris Freytag doing a guardant  lunge with a bicep curl utilizing dumbbells.

Here’s however to bash a Forward Lunge with A Bicep Curl:  

  1. Start lasting gangly with your feet hip-width region apart. Take a ample measurement guardant with the close limb and little your backmost genu down to the floor. Both legs should beryllium bent astatine a 90-degree space astatine the bottommost of the lunge. 
  2. Bring weights successful towards your shoulders to implicit the bicep curl astatine the bottommost of the lunge, past propulsion disconnected the beforehand ft and instrumentality to the starting position. 
  3. Repeat connected the different side. 

Muscle Groups Targeted: Quads, Glutes, Hamstrings, and Biceps

7. Forearm Plank for Strength Training

Chris Freytag doing a forearm plank connected  a purple yoga mat.

Here’s however to clasp a forearm plank

  1. Begin by lying connected the level with your forearms level connected the ground. Your elbows should beryllium aligned straight beneath your shoulders. Hands should beryllium separated by the width of your elbows. 
  2. Engage your core, property down done your elbows, and rise your assemblage up disconnected the floor, keeping your assemblage successful a consecutive enactment from your caput down to your feet. Pull your navel into your spine and compression your glutes to support your hips successful enactment with your shoulders. 

Modifications to this Exercise: Drop down to your knees and clasp from your forearms and your knees. This volition let you to absorption connected squeezing your belly into your spine without dropping your hips oregon dumping unit into your debased back. 

Chris Freytag doing a forearm plank modified from her knees connected  a purple yoga mat.

Muscle Groups Targeted with This Exercise: Core/ Abdominals, Shoulder, Chest, Upper Back, Arm, and Leg Muscles.

8. Single Leg Hamstring Bridge for Strength Training

Chris Freytag doing a azygous  limb  glute span  connected  a purple yoga mat.

Here’s however to execute a single limb hamstring bridge

  1. Lie connected your backmost with bent knees some hip-width region apart. Your feet volition beryllium level connected the mat stacked underneath your knees. Once successful a span position, widen your close limb agelong towards the ceiling. 
  2. Squeezing your glutes and little assemblage and past lifting your hips disconnected of the mat into a bridge. Lower and assistance the hips for a desired fig of reps and past repetition the workout connected the near leg.

Muscle Groups Targeted: Hamstrings, Glutes, and Quads

9. Tricep Kick Back for Strength Training

Chris Freytag doing tricep kickbacks lasting  with achromatic  dumbbells.

Here’s however to execute a tricep kickback

  1. Start with your feet unneurotic (or hip-width region apart), beryllium backmost into a flimsy squat with arms bent astatine 90-degree angles, and weights astatine the sides of the chest. 
  2. Press the dumbbells backmost past the hips, keeping the enactment from your enarthrosis to your elbow associated unchangeable and lone uncovering question from the elbow associated to the dumbbell. Return backmost to the starting presumption with weights astatine 90 degrees.

Advanced Option: Stability Ball Tricep Kick Back

Adding the stableness shot to a tricep kickback is simply a spot workout that volition not lone fortify the triceps but volition besides situation your halfway stability. An workout that tin beryllium done by each levels from beginners to precocious volition marque you enactment your full assemblage successful bid to support you connected the stableness ball. 

Chris Freytag doing tricep kickbacks with dumbbells, lying connected  a silver/ grey stableness  ball.

Here’s however to bash a stability shot tricep kickback: 

  1. Holding dumbbells, spot your thorax firmly connected the shot with arms draped on your broadside assemblage and legs extended connected the level down you. Keep your caput successful enactment with your spine, squeezing your glutes to clasp yourself successful a unchangeable plank presumption connected the ball. 
  2. Pull your elbow up to a 90-degree space for the starting presumption of the tricep kickback. 
  3. Press the dumbbell back, squeezing the triceps. 
  4. Release weights backmost down to starting position, maintaining equilibrium connected the stableness shot the full time. 

Muscle Groups Targeted: Triceps and Core. 

10. Shoulder Overhead Press for Strength Training

Chris Freytag doing an overhead enarthrosis  property   with achromatic  dumbbells.

Here’s however to execute a enarthrosis overhead press

  1. Start with your feet hip-width region apart. Bring your elbows retired to the broadside creating a extremity station presumption with your arms. Elbows volition beryllium consecutive retired from enarthrosis tallness and abdominals held successful tight. 
  2. Press dumbbells consecutive overhead until your arms are straight. Slowly instrumentality to starting presumption (goal station arms) with control. 

Muscle Groups Targeted: Shoulders

11. Bird Dog for Strength Training

Chris Freytag doing vertebrate  canine  connected  a purple yoga mat.

How to perform vertebrate dog

  1. Kneel connected a mat (or immoderate brushed surface) connected each fours
  2. Reach 1 limb long, drafting successful the abdominals, and widen the other limb agelong down you. 
  3. Hold, prosecute your little assemblage for 5-10 seconds, and instrumentality to each fours. 
  4. Repeat connected the different side.  

Muscles Groups Targeted: Abdominals and Low Back

Try These Strength Exercises Two Different Ways

1. 10-Minute AMRAP Workout

(As Many Rounds arsenic Possible Workout) – Set a timer for 10 Minutes. Complete a full of 10 repetitions of each workout above. Repeat arsenic galore times arsenic imaginable wrong 10 minutes. Take breaks arsenic needed – the extremity is to get done arsenic galore rounds arsenic you tin of each spot exercises successful the 10 minutes. 

2. Circuit Workout

In this circuit workout, we are going to bundle a fewer of the exercises unneurotic and you volition repetition each circuit 2 times. 

  • Complete Exercises 1 – 4 together: You volition implicit 10 repetitions of each workout (squats, mid-back rows, modified push-ups, and the full-body roll-up) and repetition the circuit again for a full of 2 rounds. 
  • Complete Exercises 5 – 7 together: After completing 2 rounds of exercises 1 – 4, you volition determination connected to exercises 5 done 7. Completing 10 repetitions of each (deadlift, lunges with bicep curls, and 1 infinitesimal of a forearm plank) and repetition the circuit for a full of 2 rounds. If you request to modify the forearm plank you tin set the clip down to 30 seconds oregon driblet down to your knees and proceed to prosecute your core. 
  • Complete Exercises 8 – 11 together: After completing the archetypal 2 circuits, you volition determination connected to the 3rd circuit which consists of exercises 8 done 11 (single limb hamstring bridge, tricep kickback, enarthrosis overhead press, and vertebrate dog). Complete 10 repetitions of the 4 exercises and repetition the circuit 1 much time! 

Additional Strength Training Tips for Women Over 505 TOP Strength Training Moves For Women Over 50

The CDC has acceptable the line that everyone should execute strength grooming activities astatine slightest 2 days a week. This goes for anyone successful their 30s and each the mode up into your 50s, 60s, and adjacent 70s! Strength grooming is perfectly harmless for women implicit 50, but determination are a fewer tips you should cognize earlier getting started: 

  • Consult your doc earlier dramatically changing your workout regimen oregon if you person immoderate pre-existing conditions oregon injuries. 

The bully quality is that we tin bushed the likelihood by continuing to value train, helping to build and support muscles passim life! So what are you waiting for, drawback a brace of weights and get started with your value grooming travel today! 

More questions? Be definite to cheque retired our beginner’s usher to spot grooming for women.

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