Strength & Fitness Exercises For Women Over 50

19th October 2024

Getting older can be scary but we can help the physical aging by incorporating strength and fitness exercise into our daily routine. Life over 50 for women can have lots of misconceptions, but many women can make significant health and well-being improvements through strength and fitness training.

In this blog, we will delve into the importance of weight training for women over 50 and provide you with effective strength and fitness exercises to help you slow down the aging process.

Importance of Strength Training for Women Over 50

It’s valuable to understand the reasons why it’s important to perform strength training as you get older, not only physical, but mental benefits too:

Reduces risk of disease: Strength training is an important factor for older adults to reduce the risk of chronic diseases and helps minimise symptoms of some chronic conditions.
Enhances bone health: As women get older, their bones can become increasingly fragile, making falls more dangerous Therefore, strength training will help to build bone density to reduce the risk of broken bones or other bone conditions.
Increases muscle mass: Strength training is a great way to help prevent muscle loss that typically comes with age. It will also help increase your strength to make daily tasks feel easier.
Improves mental well-being: Depression can be a risk with aging and exercise is known to be a great way to boost people’s moods. Exercise is also a good way to lower the risk of cognitive decline.

Strength Training Exercises For Women Over 50

These exercises target multiple different muscle groups, making it perfect to build your base strength and fitness levels. Carry out each exercise for between 8-12 repetitions and 2-3 sets with a 30-60 second rest between sets. Make sure you are starting with a comfortable weight before you progress onto more challenging weights.

Plank

Start by lying flat on your stomach then raise off the floor and have your forearms flat on the floor with your elbows directly under your shoulders.
Keep your body in a straight line from your head all the way down to your toes. Hold this position for between 30-60 seconds.

Side leg raises

Lie down on the floor on your right side with your legs out straight with one foot on top of the other.
Extend your right arm out above your head and end your elbow so that you can support your head with your hand. You can place your left hand on the floor for extra support.
Raise your right leg up from your left leg until you feel a strain in your obliques or in your lower back.
Lower your leg back down to rest on top of your left leg and repeat the exercise. Once finished the repetitions, switch to the opposite side.

Knee push ups

Start by kneeling on the floor and lean forward so your knees are behind your hips, with your hands placed directly under your shoulders.
Keeping your back straight from your head to your knees, lower your body down by bending your elbows.
Push your body back up to the starting position and repeat.

Dumbbell lunges

Choose a pair of dumbbells of a comfortable weight. Hold on in each hand and hold them straight down beside your body. Stand with your feet shoulder-width apart.
Take a step forward with one foot and lower your body down by bending your knees until they are both at a 90 degree angle. Keeping your back straight and your chest up.
Raise your body back up to the starting position and repeat the exercise.

Dumbbell shoulder press

Grab a pair of dumbbells of a weight of your choosing and sit on a back supported chair or bench.
Hold both dumbbells in line with your shoulders with your elbows bent at a 90 degree angle.
Push both dumbbells up until your arms are fully extended.
Lower the dumbbells back down to the starting position and repeat.

Squat

Stand with your feet hip-width apart.
Lower your body down by bending your knees and pushing your hips back as if you are going to sit on a chair.
Keep your back straight and your chest up and lower until your thighs are parallel to the floor or lower if you are able to.
Raise back up to the starting position and repeat the exercise.

Russian twists

Sit on the floor with your legs out straight.
Lean back and lift your legs off the floor, bend the knees slightly and cross your feet over. To keep this balanced position, it’s important to engage your core.
Whilst keeping your legs straight, twist your torso at a comfortable pace from side to side.

Strength training for women over 50 is an effective way to combat the aging process from strengthening bones, building muscle mass and reducing the risk of chronic diseases. It’s important to get professional advice before starting to ensure your own safety. Exercise is important at all ages but is key to be incorporated over the age of 50, as women can maximise overall health and well-being when faced with different factors of life.

Do It Right With Village Gym

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Benefit from our range of facilities and classes today at your local Village Gym!