Must do Strength Training Exercises for Women over 50


As you age, it is a natural desire to stay strong, healthy and have a happy body. It’s always a nice feeling to have a body that is 10 years younger. As you near the 50s you do want to pickup weights. Strength training for women over 50 is no longer an impossible task as many would want to slow down the aging process. Aging process is natural and you can’t decrease your actual age by 10 years, but you can develop a younger looking body for women with strength training over 50.
According to various researches, it has been observed that regular exercise can slow down the aging process to a large extent, making you feel young psychologically as well as physically. Cardio exercises like walking, jogging and biking are good for heart health, but it is strength training for women that helps keep the body stronger, younger and functional as the age increases, especially if you want to stay independent and active even after you reach 50.

Why is it important to strength train over 50?

Sedentary adults between the age groups of 30 and 80 experience 30 to 40 percent loss of muscle strength as a result of reduced muscle mass. Strength training is very important especially after 50 and doesn’t revolve around developing big biceps or flat abs. Instead, it aims at toning and maintaining a strong and healthy body that is less prone to injuries and ailments. Some of the main benefits of strength training for women over 50 are as follows:
Helps build muscle mass: Building muscle mass doesn’t mean you develop bulging muscles, but here you will develop a strong body that is capable of lifting your own groceries, push your own lawn mower and pick yourself up when you fall down. It makes you an independent and confident person.

Improves bone density: Accidental falling is quite common among women over 50 making it one of the main reasons for hospitalization. An injury in younger people tends to heal fast compared to the older generation. Broken bones for a person who is older than 50 can be devastating and it here that the regular strength training exercises will help. Women who do strength training over 50 experience 40 percent reduction in falls and their bodies tend to heal better.
Decreases body fat: It is a known fact that excessive body fat is not good for age. Maintaining a healthy weight is extremely essential to stay healthy and prevent any diseases that are pretty common.
Lowers the chance of chronic diseases: Strength training for women not only prevents a lot of diseases, but also lessens the symptoms of any health issue you currently suffer from. According to the Center for Disease Control and Prevention (CDC), strength training for older adults lessens the symptoms associated with certain chronic ailments like diabetes, osteoporosis, arthritis, back pain, depression and obesity.
Improves Mental Health: Depression is commonly found in older adults and many people in this age group suffer from low self-confidence. Strength training improves your confidence and reduces the incidences of depression.
Just 30 minutes a day of strength training for women will have a good and positive impact on the life and the body tends to age slowly. The following 10 excellent workouts for women over 50 when done regularly will help you retain and enjoy the youthful energy for a longer duration without impacting your daily routine. Several of these exercises includes single leg moves or stability ball moves, which are intentionally designed to improve the balance and coordination both of which tends to decline as you age. You will need a 5-8lb hand weights, which can be increased gradually as you gain in confidence and strength and a stability ball. If you don’t have a ball, then you can perform these exercises on the floor or on a bench. Perform each exercise 8-12 repetitions and rest for 30-60 seconds in between the exercises.
Move from one exercise to another slowly, concentrating on the proper form and continuous breathing. It is better to take advice from a professional as they can guide you according to the limitations of your body.

Forearm Plank

Start by lying on the floor with your forearms lying flat on the floor making sure your elbows are aligned directly under the shoulders. Engage your core and lift the body up off the floor without moving the forearms from the floor. Your body now should be straight in line from the head to feet. Keep your abdominals engaged and try not to drop or raise your hips. Hold in this position for 30 seconds instead of the 8-10 reps. Place your knees down if you find that your lower back is hurting or if it is difficult to continue.

Modified Pushup

Pushups can be hard to do especially if you are new to the fitness routine or are over 50. Sometimes you may need to modify the pushups to buildup strength towards a particular move so you can do it gradually as you gain experience and strength. It is perfectly okay to modify the pushups to suit your body. Begin by staying in a kneeling position on a mat with hands held below the shoulder and knees behind the hips. Make sure the back is angled and long. Tuck the toes under, tighten your abdomen and bend your elbows to lower the chest towards the floor. Keep your head straight so that the neck stays long. Press chest back up to start position. Pushups are great at strengthening the core, arm and shoulder.

Basic Squat

Squats are a staple for your butt and legs and when done regularly they make your body look fabulous. They strengthen every little muscle in your lower body, which includes the core, calves, thighs and abs. Stand first with your feet hip-distance apart making sure your hips, toes and knees are all facing forward. You can even hold dumbbells to make the exercise harder. Bend your knees and extend the butt backwards as if you are going to sit on a chair. The knees should be held behind your toes and the weight on your heels. Get up and repeat the steps.

Stability Ball Chest Fly

The stability ball chest fly takes a basic chest fly and moves it back to the stability ball to strengthen not only the chest muscles, but also gives you an all-round core workout. Once you learn how to do the stability ball chest fly you will get the upper body benefits and it is also a great way to strengthen your abs, core and glutes in the process. Take a pair of dumbbells and hold it closer to the chest and place your shoulder and head on top of the ball with the rest of the body in a tabletop position. Hold the feet hip distance apart. Now, raise the dumbbells together straight upwards just above the chest with the palms facing in. Slowly lower the arms out to the side with a slight bend in your elbow until the elbows are at the chest level. Squeeze the chest and bring the hands back together at the top.

Stability Ball Tricep Kick Back

Stability Ball Tricep Kick Back is an exercise that makes use of the stability ball and the dumbbells to help strengthen the triceps and challenge the core stability. This unique strength training for women can be done by anyone from beginners to advanced level. The aim is to maintain the balance while doing the Tricep kickback by balancing on the stability ball while performing the Tricep kick back. Holding the dumbbells, hold your chest against the ball with the arms covered onto the balls and the legs extended out to the floor behind you. Keep the head in line with your spine. Now, slowly pull your elbow up to a 90 degree angle for the start position. Press the dumbbells back to lengthen the arms squeezing the triceps. Release the dumbbells back down to the start position. These strengthening exercises are ideal for the core and the triceps.

Shoulder Overhead Press

This is an upper body move that is performed along with the dumbbells to help strengthen both your shoulders and your biceps for strong and beautiful arms. Start with lighter weights until you learn how to perform a range of motion and feel completely at ease. For women this exercise can be tricky as most people are not aware of how many weights to lift. There is a misconception that this will lead to bulky and big muscles, which is completely not true. Start this training with the feet hips distance apart. Bring the elbows out to the side creating a goal post position with your arms. The dumbbells are at the side of the head with the abdominals held tight. Press the dumbbells upwards until the arms are straight. Slowly come back to the start position with control. You can perform this exercise seated on a chair or on a stability ball with the feet held wide. The shoulder overhead press targets the shoulders, back and the biceps region.

Stability Ball Overhead Pull

Stability ball overhead pull is a nice way to strengthen your back and core and challenges your stability by having you to try the workout while lying on the ball. It is usually done by lying on the weight bench or even on the floor. Hold a pair of dumbbells near to the chest and place the shoulder blades and head on top of the ball with the rest of the body held in a tabletop position. Hold the feet hip distance apart. Lift the dumbbells together straight above the chest with the palms facing in. Lower the arms behind the back of your head with a slight bend on the elbows. Squeeze your lats as you pull the arms back to the start position above the chest.

Stability Ball Side Leg Lift

This is an exercise that strengthens the legs especially the outer thighs as well as stabilizing the core. With the stabilizing ball you can use the balancing techniques including pulling in your abdominals and squeezing your glutes. Begin by kneeling with the ball to your right side. Allow the right side to lean slightly on the ball and use the right arm to hug the ball. Extend the left leg long to the side with the right leg remaining bent on the floor. Slowly lift and lower the left leg 8-12 times and then change to the other side.

Single Leg Hamstring Bridge

Single leg Hamstring Bridge is an exercise to strengthen the glutes, core, hamstrings and the lower back. To do this exercise just lie on the back with knees bent at hip distance apart. The feet should be placed flat on the mat. Squeeze the glutes and lift the hips off the mat into a bridge. Lower and lift the hips for 8-12 reps and then change over to the other side.

Bird Dog

Bird dog is an easy to do exercise and is safe to perform even if you are recovering from a back injury. This exercise targets the back and the core of the body. Just kneel on the mat on all fours and reach one arm long. Pull in the abdominals and extend the opposite leg long behind you. Repeat this for 8-12 reps on one side and then slowly switch sides.
The above must do strength training moves for women over 50 helps prevent bone loss, improves balance, which is extremely essential as your age. Other than physical benefits these strength training for women helps improve the brain health too, which is often ignored.

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