Like many women over 50, you might be wondering how to maintain your strength and vitality as you age. Through years of experience in personal fitness, I’ve discovered that women over 50 are more comfortable with a friendly and casual fitness program. While group training can be beneficial, many thrive with the individual attention of one-on-one sessions. I’ve developed well-rounded routines that include strength, stability, and mobility exercises specifically tailored for women in this vibrant stage of life. Read on to discover best science-backed exercises that can help you stay active, independent, and energized for years to come.
Why Exercise Changes After 50
After 50, women’s hormones change especially estrogen levels, increasing the risk of osteoporosis and muscle loss. As such, we need more exercises that help support bone density and maintain muscle mass. Also, women tend to spend more time at home after retiring, which can cause mobility issues. That’s why these exercises focus on helping you remain flexible, strong, and independent.
Squats: Your Foundation for Balance
My go-to exercise for women over 50 is squats. Squats are good for balance, building muscle, and bone health. To squat, stand with your feet apart, chest up and back straight. Bend your knees and lower your hips like you’re sitting in a chair. Go down until your thighs are parallel to the ground then use your heels to stand back up. Just don’t let your knees cave in or your back round. To add resistance, carry some weight on your hands or try single-leg squats. Do 3 sets of 10-15 reps 2-3 times a week.
Push-Ups: Build Upper Body Strength
Go into a plank position with your hands under your shoulders and your body straight. Lower yourself, then push back up. If you’re a beginner, you can use the wall for support. Don’t let your hips sag, or elbows flare out. As you get stronger, try incline push-ups or add weight. Push-ups build upper body and core strength, which helps perform tasks such as lifting or carrying. Aim for 2-3 sets of 8-12 reps, 2-3 times a week.
Deadlifts: Power Your Core
Stand with feet hip-width apart, hold a weight, and hinge at your hips to lower the weight down your legs. Keep your back flat and engage your core. Don’t round your back or lock your knees. Start with light weights and increase as you get stronger. Deadlifts strengthen the back, legs, and core. Do 2-3 sets of 10-12 reps twice a week to improve your overall strength and balance.
Lunges: Step Toward Better Balance
Step one foot forward, bend both knees and lower until your back knee almost touches the ground. Push through your front foot to stand up. Keep your chest lifted and your knees aligned. You can hold onto a chair for balance if it’s your first time. As you advance, add weights. Don’t lean forward or let your front knee go past your toes. Lunges are great for building leg strength and improving balance. Do 3 sets of 8-10 reps per leg, 2-3 times a week.
Plank: Strengthen Your Core
Start on your forearms and toes, keeping your body straight. Don’t let your hips sag or stick up. If that’s too much for you, drop to your knees. You can also include side planks or shoulder taps. Planks improve stability and help prevent back pain. There is no time limit for planks, take as long as your body can last and as frequently as you like.
Walking: Daily Movement Medicine
A brisk 30-minute walk boosts circulation and energy. Keep your shoulders relaxed and stride naturally. If you’re starting out, go for 10-15 minutes and gradually increase. As your endurance levels improve, increase the pace. You can also carry some weight in a backpack. Walking is easy on the joints and reduces stress. Try to walk 5-6 days a week.
Cycling: Gentle Joint-Friendly Cardio
Whether on a stationary bike or outdoors, keep a steady pace and your back straight. Start with 15-20 minutes, and as your endurance improves, increase time or resistance. Cycling strengthens your legs and boosts stamina. Aim for 3-4 sessions a week to keep your heart and joints in great shape.
Cat-Cow Stretch: Release Back Tension
On all fours, inhale to arch your back, lifting your head and tailbone (cow). Exhale to round your spine, tucking your chin and tailbone (cat). Move slowly and breathe deeply. Avoid jerking movements and keep your core engaged. Do 1-2 minutes daily to ease tension and improve posture. This is a relaxing stretch that’s easy to fit into your routine.
Side-Lying Leg Lifts: Build Hip Stability
Lie on your side with legs stacked, lift your top leg to hip height, then lower it slowly. Keep your core tight, and avoid rolling your hips back. These strengthen your hips and thighs, improving balance and stability. Add ankle weights if you want to take it a notch higher. Do 3 sets of 12-15 reps per leg, 2-3 times a week.
Getting Started: Your Path to Success
If you are new to fitness, take it slow. Start with simple exercises, then make progress. There will be some soreness and tightness, but if it is severe, then you should stop and consult a doctor. Nutrition is just as important as exercise, so eat a balanced diet. Most importantly, be patient with yourself. Your journey to better health and vitality starts today. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
