Turning 50 is a milestone. What better way to celebrate it than by embarking on a fitness journey that empowers you and keeps you feeling full of energy? As you age, staying active is not just crucial for maintaining a healthy weight, building lean muscle mass, boosting metabolism, and enhancing overall well-being. It’s about taking control of your health and feeling strong, vibrant, and youthful. Whether you’re new to fitness or a seasoned pro, these six slimming, full-body workouts for women over 50 will help you accomplish exactly that.
Exercise improves body composition and mental health, reducing stress and boosting mood. The key to effective workouts at any age is variety and balance, incorporating exercises that target different muscle groups. Rest assured, the following workouts include a blend of upper body, lower body, and core exercises, ensuring a full-body burn while promoting weight loss and muscle definition, all in a safe and effective manner.
Now, let’s explore the six best full-body workouts for women over 50. Each routine features three powerful exercises: one for the upper body, one for the lower body, and one core-focused movement. We’ll explore why each exercise is beneficial and provide detailed instructions on performing it safely and effectively. Get ready to sweat, smile, sculpt, and experience the satisfaction of caring for your body!
Workout #1
1. Goblet Squats
Goblet squats are the royal family of lower-body exercises, earning their crown by simultaneously targeting the quads, hamstrings, and glutes. Squats sculpt your legs and engage your core, making them a fantastic all-in-one exercise for building lean muscle and revving up your metabolism. Strong legs and a stable core are vital to conquering everyday tasks and adventures.
Hold a dumbbell or kettlebell at chest height with both hands, keeping your elbows close to your body. Stand with your feet shoulder-width apart and lower into a squat, keeping your chest up and knees tracking over your toes. Push through your heels to return to standing.
Complete three sets of eight to 15 reps. Rest for 60 seconds between sets.
2. Bent-over Resistance Band Rows
Bent-over rows with a resistance band strengthen the back, shoulders, and arms. They’re accessible and require little equipment while enhancing posture and upper-body strength. They help build lean muscle mass and increase metabolic rate, which is crucial for weight loss.
Stand on the center of a resistance band with your feet hip-width apart, holding a handle in each hand. Bend at the hips, keeping your back straight and knees slightly bent. Pull the handles toward your ribcage, squeezing your shoulder blades together, then slowly lowering them back.
Perform three sets of 12 to 15 reps. Rest for 60 seconds between sets.
3. Russian Twists
Russian twists target the obliques and the entire core, improving rotational strength and stability. This exercise effectively sculpts the waistline and enhances core endurance, improving overall body composition and weight loss.
Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and clasp your hands together. Twist your torso to the right, then to the left, tapping the floor beside your hip each time.
Complete three sets of 10 to 15 reps per side. Rest for 60 seconds between sets.
Workout #2
1. Dumbbell Glute Bridge
The glute bridge is a cornerstone of an effective workout program for enhancing posterior strength and stability. This exercise targets your glutes, hamstrings, and lower back, promoting the development of lean muscle mass. Incorporating glute bridges into your routine will build strength and boost your calorie-burning potential.
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell with both hands across your hips. Lift your hips toward the ceiling by squeezing your glutes, then lower back down.
Perform three sets of six to 12 reps. Rest for 60 seconds between sets.
2. Dumbbell Front Shoulder Raise
Dumbbell front shoulder raises are like giving your shoulders a mini-makeover, sculpting and toning them for a sleek, defined look. Strong shoulders enhance your appearance and improve your upper-body strength, helping you easily tackle daily tasks. Plus, more muscle means a higher metabolic rate, aiding in weight loss.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Raise the dumbbells in front of you to shoulder height, palms facing down, then slowly lower them back.
Complete three sets of 12 to 15 reps. Rest for 60 seconds between sets.
3. Dead Bugs
Dead bugs might have a funny name, but they’re serious about building a strong, stable core. A strong core is essential for balance, coordination, and overall functional fitness, helping you move gracefully and confidently.
Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Lower your right arm and left leg toward the floor simultaneously, keeping your lower back pressed into the mat. Return to the starting position and switch sides.
Perform three sets of eight to 15 reps per side. Rest for 90 seconds between sets.
Workout #3
1. Reverse Lunge
Reverse lunges offer strength and size, muscle definition, balance, and coordination. They are a potent exercise renowned for enhancing single-leg strength and promoting hypertrophy (building lean muscle mass). The inherent intensity of single-leg movements elevates your heart rate, enhancing calorie burn. Whether using bodyweight, dumbbells, kettlebells, medicine balls, or barbells, reverse lunges can fit any workout regimen.
Stand with your feet together and step back with your right foot, lowering into a lunge with both knees bent at 90 degrees. Push through your left heel to return to standing. Repeat on the other side.
Complete three sets of 10 to 15 reps per side. Rest for 60 seconds between sets.
2. Cable Straight-arm Pulldown
The cable straight-arm pulldown sculpts the wings of your back, targeting the latissimus dorsi, shoulders, and upper back. It builds lean muscle and enhances your upper-body definition, making you look and feel stronger. Cable straight-arm pulldowns are one of the few isolation exercises for targeting your lats.
Stand facing a cable machine with a straight bar attached to the high pulley. Hold the bar with an overhand grip, arms straight, at shoulder height. Pull the bar toward your thighs, keeping your arms straight and engaging your back muscles. Slowly return to the starting position.
Perform three sets of 12 to 15 reps. Rest for 60 seconds between sets.
3. Pallof Press
The Pallof press trains your core to build deep, functional strength. It’s one of the best core movements to build anti-rotational strength and effectively engages all your core muscles. You can use a cable machine or attach a band to a sturdy pole or rack.
Stand sideways to a cable machine with the handle at chest height. Hold the handle with both hands and step away from the machine to create tension. Extend your arms straight out in front of you, resisting the rotation. Return to the starting position.
Complete three sets of 10 to 15 reps per side. Rest for 60 seconds between sets.
Workout #4
1. Kettlebell Deadlift
Kettlebell deadlifts are a fundamental compound exercise, perfect for engaging the major muscle groups of your lower body, including your hamstrings, glutes, and quads. Additionally, they activate your lower back and abs for stability. Compound exercises like these are efficient for boosting metabolism and aiding in weight loss.
Stand with your feet hip-width apart, holding a kettlebell with both hands in front of you. Bend at the hips and knees to lower the kettlebell toward the floor, keeping your back straight. Push through your heels to return to standing.
Perform eight to 12 reps. Rest for 60 seconds between sets.
2. Incline Pushups
Incline pushups target your chest, shoulders, core, and triceps while giving your upper body a serious strength and definition boost. What’s great about these is they dial down the strain on your wrists and shoulders, so it’s a win-win: accessible and super effective for building lean muscle.
Experimenting with your grip can tweak your workout. A wider grip will emphasize your chest muscles. But if you bring those hands in closer, you’re giving your triceps serious attention. It’s all about finding what feels best for you and your goals.
Place your hands on an elevated surface, such as a bench or step, and extend your legs behind you. Lower your chest toward the surface, keeping your body straight. Push back up to the starting position.
Complete three sets of 10 to 20 reps. Rest for 60 to 90 seconds between sets.
3. Plank with Shoulder Taps
The plank with shoulder taps is a full-core challenge while showing a little love to your shoulders. Planks are already phenomenal for sculpting your midsection, but programming other variations in your workouts increases your intensity and metabolism.
Start in a plank position with your hands under your shoulders. Lift one hand to tap the opposite shoulder, keeping your hips stable—alternate sides.
Perform three sets of eight to 12 taps per shoulder. Rest for 60 seconds between sets.
Workout #5
1. Squat Jumps
Squat jumps are squats with a turbo boost—they ramp up your heart rate, torch calories, and strengthen your legs. Plus, they’re not just about raw strength; they also amp up your power and agility.
Stand with your feet shoulder-width apart. Perform a squat, then explosively jump up, reaching your arms overhead. Land softly and go straight into the next squat.
Complete three sets of five to eight jumps. Rest for 60 seconds between sets.
2. Face Pull
The face pull is a dynamic exercise renowned for its effectiveness in targeting the upper back and shoulders. By engaging these key muscle groups, face pulls aid in improving posture and shoulder stability and play a pivotal role in enhancing overall upper-body strength and definition.
Stand facing a cable machine with a rope attachment set at face height. Hold the rope with both hands and pull it toward your face, keeping your elbows high. Squeeze your shoulder blades together, then slowly return to the starting position.
Perform three sets of 12 to 15 reps. Rest for 60 seconds between sets.
3. Side Plank with Hip Dips
Side planks are effective, but hip dips kick this exercise up a notch. They’ll target your obliques but also boost lateral core strength and stability. By engaging in this move, you’re shaping your physique and enhancing overall core endurance. It’s a fantastic addition to your routine, promoting better body composition and facilitating weight loss.
Start in a side plank position, elbows under your shoulders, and body in a straight line. Lower your hip toward the floor, then lift it back up.
Complete three sets of 15 to 20 reps per side. Rest for 60 seconds between sets.
Workout #6
1. Kettlebell High Pull
After just a few reps of high pulls, you’ll understand why this exercise is included in these full-body workouts. It’s a compound exercise that engages multiple muscle groups simultaneously, creating an efficient calorie-burning move while developing strength and power in your lower and upper body.
Stand with your feet shoulder-width apart, placing a kettlebell between your feet. Bend at the hips and knees to grip the kettlebell. Explosively straighten your legs and pull the kettlebell to chest height, leading with your elbows. Lower the kettlebell back down.
Perform three sets of 10 to 20 reps. Rest for 60 seconds between sets.
2. Single-arm Dumbbell Push Press
A single-arm dumbbell push press checks all the boxes for excellent weight-loss exercise. You’ll reap unilateral strength and muscle size benefits, increase your work time, and improve power all tied up into one movement.
Stand with your feet shoulder-width apart, holding a dumbbell at shoulder height with one hand. Slightly bend your knees and then straighten them while pressing the dumbbell overhead. Lower the dumbbell back to shoulder height.
Complete three sets of eight to 15 reps per side. Rest for 60 seconds between sets.
3. Med Ball Side-to-Side Slam
Medball side-to-side slams are explosive, effective, and functional. The best part? Med ball slams inherently increase the intensity of your workouts when you slam each rep with intent. The side-to-side movement introduces a potent rotational movement that fortifies your core and trims your waistline.
Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Lift the ball overhead and slam it down to the side, bending your knees and rotating your torso. Repeat on the other side.
Perform three sets of 10 to 15 reps per side. Rest for 60 seconds between sets.
