Strength Training for Women Over 50
Summer has finally arrived, although here in the Berkshires, it sometimes seems to have trouble making up its mind!
One day I’m ready for shorts and a tank top, and the next I’m pulling my fleece pants back out of the drawer. 😊
Still, warmer weather means more time outside, more walking, more gardening, more traveling, and hopefully more fun.
And all of those things become easier when your body feels strong.
That’s why strength training for women over 50 is so important.
We naturally begin to lose muscle as we get older, and after menopause, maintaining muscle becomes even more important. Strong muscles help support our joints, improve balance, protect our bones, and make everyday activities easier.
The good news is that you do not need to spend an hour in the gym lifting heavy weights to become stronger.
In fact, the three exercises I’m sharing today can each be completed in less than five minutes.
3 Simple Strength Training Exercises for Women Over 50
These are three of my favorite exercises because they work several areas of the body at once.
You can also modify each one to fit the body you have now.
That’s important because everyBODY is different!
- Super Plank for Upper Body and Core Strength
My Super Plank is one of my favorite exercises for strengthening almost the entire upper body.
It works your arms, shoulders, chest, back, abs, and butt at the same time.
That’s a lot of benefit from one simple exercise!
Planks are especially helpful because they build core strength. Your core muscles help support your spine and are involved in nearly everything you do throughout the day.
A strong core can make it easier to stand tall, get up from a chair, carry groceries, garden, and perform many of your other daily activities.
Depending on your fitness level, you can modify your plank by using a wall, counter, sturdy chair, or the floor.
Doing a few minutes of my Super Plank every other day can be a simple way to begin building upper-body strength.
Keep it up, and before long, you may be ready to arm-wrestle the champ!
- Bird Dog Builds Strength and Balance
Bird Dog is another fabulous exercise for women over 50 because it combines strength, balance, coordination, and core stability.
It strengthens your arms, shoulders, back, abdominal muscles, hips, and legs.
It a simple exercise where your body has to work hard to stay balanced and stable.
As we get older, balance and stability become increasingly important. Maintaining these skills can help us feel more confident when walking, climbing stairs, stepping over uneven surfaces, or simply moving through our daily lives.
Bird Dog is also an exercise you can practice daily.
- Super Squat for Stronger Legs and Knees
Strong legs are one of the most important parts of staying active and independent as we age.
We use our leg muscles every time we stand up, climb stairs, walk, get out of the car, or rise from the toilet.
Squats strengthen your thighs, hips, butt, and core.
And, this wall squat protects your back so it’s safe for anyone!
Try taking a short fitness break before dinner and doing two 30-second Super Squats.
That’s just one minute of exercise!
Consistency is much more important than trying to do a long workout once in a while.
A few minutes here and there really do add up.
You Don’t Need Long Workouts to Get Stronger
One of the biggest misconceptions about strength training for women over 50 is that it requires complicated equipment and a large block of time.
It doesn’t.
Super Plank, Bird Dog, and Super Squat can all be completed in just a few minutes.
You might do Bird Dog regularly and alternate Super Plank and Super Squat every other day.
That gives your muscles time to recover while still helping you create a consistent strength-training habit.
Links to these videos are above and Super plant is below. Do it with me and you’ll see how easy it can be.
The most important thing is simply to start.
Find the Exercises That Work for Your Over 50 Body
Exercise should challenge you, but it should also work with the body you have now.
If your knees, hips, back, shoulders, or wrists bother you, you may need to modify certain exercises.
That does not mean you cannot become stronger.
It simply means you need the right plan.
If you would like personalized help creating a strength-training program that works for your body, I’m currently offering a summer special of 3 private coaching sessions for $249.
Together, we can find the exercises that help you become stronger, more fit, and more confident without forcing your body into exercises that do not feel right for you.
Frequently Asked Questions
How often should women over 50 strength train?
Most women benefit from strength training several times each week, with recovery time between exercises that work the same muscle groups. I recommend fitting your strength training in wherever you can in ten-minute segments.
Do I need weights to build muscle after 50?
No. I believe that isometric exercises are simpler and more effective. Exercises like planks, squats, and Bird Dog use your own body to create resistance without special equipment.
Can I strength train if I have knee or hip pain?
Absolutely! My “super squat” is designed to improve your leg and knee strength without pain.
How long does it take to feel stronger?
Consistency is the key with. strength training Start with the three exercises above which take less than ten-minutes a day. You’ll see improvements in how you feel and move within a couple of weeks.
Am I too old to start strength training?
Absolutely not! You can work on improving your strength at almost any age. The key is choosing exercises that are appropriate for your current body and progressing gradually.
Strength is something we can continue working on throughout our lives.
A few minutes today can help you keep doing the things you love tomorrow.
Best of Health,
Kathi
