We may earn money or products from the companies mentioned in this post.

As women age, their bodies go through many changes, including a decrease in muscle mass. Including strength training for women over 50 helps you maintain your strength.

Lack of training can lead to a loss of strength and an increased risk of injury. However, strength training can help women over 50 maintain their muscle mass, improve bone density, and stay strong and healthy.

As of the writing of this article, I am 5 weeks post op for my 2nd hip replacement. I notice how fast my muscle tone has decreased and am glad that I can now work on my strength again.

In this article, we will discuss the benefits of strength training for women over 50 and provide a workout plan to help you get started.

Why Strength Training is Important for Women Over 50

Maintains Muscle Mass

As women age, their bodies naturally lose muscle mass. This can lead to a decrease in strength and mobility, making everyday tasks more difficult. Strength training can help maintain and even increase muscle mass, keeping women strong and able to perform daily activities with ease.

Improves Bone Density

As women age, their bones become more fragile and prone to fractures. Strength training can help improve bone density, reducing the risk of osteoporosis and other bone-related issues. This is especially important for women over 50, as they are at a higher risk for these conditions.

Boosts Metabolism

Strength training can also help boost metabolism, which tends to slow down as we age. This can help women over 50 maintain a healthy weight and prevent weight gain.

Reduces Risk of Chronic Diseases

Regular strength training has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and arthritis. This is especially important for women over 50, as they are at a higher risk for these conditions.

Workout Plan for Women Over 50

Now that you understand the importance of strength training for women over 50, let’s take a look at a workout plan to help you get started. This plan includes exercises that target all major muscle groups and can be done at home or in a gym.

Warm-Up

Before starting any workout, it’s important to warm up your muscles to prevent injury. Here are a few warm-up exercises you can do before beginning your strength training routine:

• Arm circles: Stand with your feet shoulder-width apart and your arms extended out to the sides. Slowly make small circles with your arms, gradually increasing the size of the circles.
• Shoulder rolls: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Roll your shoulders forward and then backward in a circular motion.
• Leg swings: Stand facing a wall or chair for support. Swing one leg forward and backward, keeping your leg straight. Repeat on the other leg.

Upper Body Exercises

Push-Ups

Push-ups are a great exercise for strengthening the chest, shoulders, and arms. Here’s how to do a push-up:

1. Start in a plank position with your hands shoulder-width apart and your arms straight.
2. Lower your body until your chest touches the ground.
3. Push back up to the starting position.
4. Repeat for 10-12 reps.

If you are unable to do a full push-up, you can modify by doing them on your knees or against a wall. Even use the kitchen sink for push-ups.

Bicep Curls

Bicep curls are a great exercise for strengthening the biceps and forearms. Here’s how to do a bicep curl:

1. Stand with your feet shoulder-width apart and a dumbbell in each hand.
2. Keep your arms at your sides with your palms facing forward.
3. Slowly curl the weights towards your shoulders, keeping your elbows close to your body.
4. Lower the weights back down to your sides.
5. Repeat for 10-12 reps.

If you don’t have dumbbells, you can use water bottles or cans of food as weights.

Lower Body Exercises

Squats

Squats are a great exercise for strengthening the legs and glutes. Here’s how to do a squat:

1. Stand with your feet shoulder-width apart and your arms extended out in front of you.
2. Slowly lower your body as if you are sitting back into a chair.
3. Keep your weight in your heels and your knees behind your toes.
4. Push back up to the starting position.
5. Repeat for 10-12 reps.

If you have trouble with balance, you can hold onto a chair or wall for support.

Lunges

Lunges are another great exercise for strengthening the legs and glutes. Here’s how to do a lunge:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Take a big step forward with one leg and lower your body until your front thigh is parallel to the ground.
3. Push back up to the starting position.
4. Repeat on the other leg.
5. Continue alternating legs for 10-12 reps.

If you have trouble with balance, you can hold onto a chair or wall for support.

Core Exercises

Planks

Planks are a great exercise for strengthening the core muscles. Here’s how to do a plank:

1. Start in a push-up position with your hands shoulder-width apart and your arms straight.
2. Lower your body onto your forearms.
3. Keep your body in a straight line from your head to your heels.
4. Hold this position for 30 seconds.
5. Rest for 30 seconds and repeat for a total of 3 sets.

If you are unable to hold a plank for 30 seconds, you can start with shorter intervals and work your way up.

Russian Twists

Russian twists are a great exercise for strengthening the obliques. Here’s how to do a Russian twist:

1. Sit on the ground with your knees bent and your feet flat on the floor.
2. Lean back slightly and lift your feet off the ground.
3. Twist your torso to the right, bringing your hands to the ground beside your hip.
4. Twist back to the center and then to the left.
5. Continue alternating sides for 10-12 reps.

Cool Down

After completing your strength training workout, it’s important to cool down and stretch your muscles. Here are a few cool down exercises you can do:

• Shoulder stretch: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Reach one arm across your chest and use your other arm to pull it closer to your body. Hold for 30 seconds and then switch arms.
• Quad stretch: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Bend one knee and bring your foot towards your buttocks. Hold onto your foot with your hand and hold for 30 seconds. Repeat on the other leg.
• Hamstring stretch: Sit on the ground with your legs extended in front of you. Reach towards your toes, keeping your legs straight. Hold for 30 seconds.

Conclusion

Strength training is an important part of a healthy lifestyle for women over 50 and increasingly important as we age. Incorporating these exercises into your workout routine, you can maintain muscle mass, improve bone density, and reduce the risk of chronic diseases.

Remember to start slow and listen to your body, and always consult with a doctor before starting any new exercise routine. With consistency and dedication, you can stay strong and healthy well into your golden years.

The following links will help you stay healthy and fit in your 50s and beyond: