Stronger After 50: Top Strength Training Exercises for Women

As women enter their 50s, their bodies undergo natural changes. Muscle mass can decrease, leading to a slower metabolism and increased risk of injury. The good news is Strength training is a powerful tool to combat these changes and empower you to feel more confident and stronger after 50.

Here are some top strength training exercises for women over 50 to incorporate into your routine:

Stronger After 50: Building Total Body Strength:

• Squats: This classic exercise works your quads, glutes, hamstrings, and core. Start with bodyweight squats and gradually add weight or use dumbbells as you get stronger.
• Lunges: Lunges target your legs and core, improving balance and stability. Alternate legs and keep your front knee over your ankle as you lunge down.
• Push-ups: Modify push-ups by doing them on your knees or against a wall to strengthen your chest, shoulders, and triceps.
• Rows: Back rows can be done with dumbbells or resistance bands, working your upper back muscles for improved posture and pulling strength.
• Overhead Press: This exercise strengthens your shoulders, essential for everyday activities. Start with light weights and gradually increase as you progress.

Don’t Forget Core Strength: Stronger After 50 Exercises.

Plank

Planks engage your entire core, improving stability and reducing back pain, helping you get stronger After 50. Start in a high plank on your forearms, then progress to a low plank with your hands flat on the floor.

How to:

Hold yourself up on the ground using your forearms and toes. The back and legs have to be as straight as possible. Aim for 60 seconds, if it is your first time and work your way up from there.

Bird Dog:

This exercise gets you stronger After 50, strengthens your core and improves balance. Start on all fours, extend one arm and the opposite leg, keeping your back flat and core engaged.

How to:

Start on all fours with hands shoulder-width apart and knees hip-width apart. Engage your core and extend one arm forward and the opposite leg straight back, keeping your back flat and neck long. Hold for a breath, then return to the starting position and repeat on the other side.

Stronger After 50: Focus on Proper Form:

It’s important to prioritise proper form over heavy weights. This ensures you target the right muscles and reduces the risk of injury. If you need help, don’t hesitate to ask a trainer.