11 Strength Training Moves for Women Over 50

While aging is inevitable, aging well isn't . There are many factors involved in maintaining good physical and psychological state as you age, but one among the foremost important things to think about as you get older is weight training.

Exercise not only keeps you feeling and searching younger, but actually physically slows down the aging process. And while exercise comes in many forms, strength training is where truth anti-aging magic happens. If you’re over 50 and haven’t been strength training, it’s not too late to start!

Let’s explore intimately the advantages of strength training and a few of the precise weight training moves women over 50 should do.

Why Is It Important to Strength Train After 50? 

The important benefits of strength training after 50 include:

Builds Muscle Mass: those that strength train see tighter, more toned bodies, instead of getting “bulky”. Being stronger means you're ready to stay independent and powerful for life’s daily activities like carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.

Around the age of 30, we start to lose our muscle mass if not doing anything to actively replace it. As many ladies age, they become more sedentary and hence, their muscles start to deteriorate. That’s why you would like to start out doing strength work.

Builds Bone Density: Unexpected falls put countless older people within the hospital per annum . In fact, consistent with the CDC, falls are the leading explanation for injury and death in older Americans. By strength training the muscle and animal tissue that surrounds your bones, you're making yourself stronger and helping to stop a fall from happening within the first place.

Decreases Body Fat: Maintaining a healthy weight is vital when it involves preventing many diseases that accompany aging. By strength training, you're ready to decrease the quantity of body fat, both internally and externally.

A healthy amount of body fat is both good and necessary. Too much, however, is not. Strength training can help with this.

Speeds Up Metabolism: Strength training and lifting weights results in more muscle, which then results in a higher metabolism. Muscle uses more calories at a resting pulse than body fat.

When you have more muscle on your body, you burn more calories everyday.

Improves Mental Health: As you grow old , you'll undergo tons of life changes making it normal to feel sad, stressed, or uneasy about these changes. Strength training has been shown to enhance your confidence and boost your psychological state . Harvard school of medicine reports that exercise helps lessen the incidence and therefore the degree of depressive disorder .

Improves Balance, Coordination, and Mobility: As you age, you tend to lose the general muscle strength that permits you to balance. By lifting weights, you're not only build up muscle strength, but you're also forcing your body to function in an unbalanced state, thus improving overall balance and coordination.

Reduces Risk of the many Diseases: consistent with Tufts University, strength training will reduce the risks and symptoms of several health problems too including: arthritis, diabetes, osteoporosis, obesity, back pain and depression.

11 Best Strength Training Exercises for ladies Over 50

Here are 11 exercises which will work every muscle group and provides you an honest total body workout. Several use your weight and a couple of require a group of dumbbells. Choose a weight that permits you to finish 12 repetitions of every exercise. If it’s too easy, go a touch heavier.

1. Basic Squats for Strength Training

Here’s the way to perform a basic squat:

• Stand tall together with your feet hip width distance apart. Hips, knees, and toes all pointing forward. 
• Bend your knees and sit your butt back as if you're getting to sit during a chair. Primarily keeping your weight equal in both heels, allowing you to stay your knees behind your toes. 
• Hit rock bottom of your squat, pause, then rise copy to face. 

Muscle Groups Targeted: Quads, Hamstrings, Glutes and Core

2. Modified Push Up for Strength Training

Here’s the way to perform a modified push-up:

• Begin during a kneeling position together with your hands below your shoulders and knees back behind your hips. 
• Keep your gaze ahead of your fingertips so your neck stays long, squeeze your glutes and inner thighs together, keeping the lower body active. 
• Slowly lower yourself to the bottom , keeping your elbows back at a few 45 degree angle. 
• Press yourself copy to the starting position 
• Repeat for the specified amount of repetitions

Advancement: Once you've got mastered the modified push-up try a full push-up from your toes. Begin during a high plank position, hands stacked underneath the shoulders, legs long behind you. Lower your chest to the ground , together with your elbows pointing slightly back, until you're just above the bottom . As you exhale, tighten your belly and push yourself copy to a plank position.

Muscle Groups Targeted: Chest, Back, Shoulders, Biceps and Triceps, and even your Core.

3. Reverse Grip Double Arm Row for Strength Training

Here’s the way to perform a reverse grip double arm row:

• Start together with your legs together and sit back to alittle squat; engaging the glutes and wall . Arms are going to be stretched ahead of the body holding the dumbbells with the palms facing the ceiling. 
• Drawing your elbows back by squeezing your upper back muscles together, pull the elbows gently past the hips so you are feeling the lats and triceps engage and return to the starting position with control. 
• Options: Start with a lighter set of weights and specialise in slow controlled movements. Take a 3 second pause at the highest of the range of motion and slowly return to the starting position. Once you’ve mastered lighter weights with a slow and controlled pace, grab a group of heavier weights and check out completing a couple of more repetitions. 

Muscle Groups Targeted: Triceps, Back and Shoulders

4. Full Body Roll-Up for Strength Training

Here’s the way to perform a full-body roll up:

• Start lying on a mat (or the ground) together with your arms extended overhead, legs long, and feet flexed towards your face. 
• Inhale as you lift your arms up and start curling your chin to your chest. Exhale as you roll the whole torso up and over, keeping your legs straight, abs engaged, reaching down towards the toes. 
• Inhale as you start to roll backtrack your spine, one vertebra at a time and exhale because the upper portion of the rear lowers to the bottom , reaching your arms back overhead. 
• Repeat moving slowly and using the abdominals to lift and lower, not using momentum. 

Muscle Groups Targeted: Core, Shoulders and Back

5. Dumbbell Deadlifts for Strength Training

Here’s the way to perform a Dumbbell Deadlift:

• Start standing together with your feet hip width distance apart and dumbbells facing towards the front of your thighs. 
• Tighten your abdominals and keep a flat back as you bring a soft bend through the knees, lowering the dumbbells towards the ground . 
• Send your butt backwards with a small hip hinge, squeeze the glutes, and use your hamstrings to lift and return to your upright position. 

Muscle Groups Targeted: Hamstrings and Glutes

6. Forward Lunge with Bicep Curl for Strength Training

Here’s the way to perform a Forward Lunge with A Bicep Curl:

• Start standing tall together with your feet hip width distance apart. Take an outsized breakthrough with one foot and lower your back knee right down to the ground . Both legs should be bent at a 90-degree angle at rock bottom of the lunge. 
• Bring weights in towards your shoulders to finish the bicep curl at rock bottom of the lunge, then push off the front foot and return to the starting position. 
• Repeat on the opposite side. 

Muscle Groups Targeted: Quads, Glutes, Hamstrings, and Biceps

7. Forearm Plank for Strength Training

Here’s the way to perform a forearm plank:

• Begin by lying on the bottom together with your forearms flat on the ground. Your elbows should be aligned directly below your shoulders. Hands should be separated the width of your elbows. 
• Engage your core, depress through your elbows and lift your body up off the ground , keeping your body during a line from your head right down to your feet. Pull your navel into your spine and squeeze your glutes to stay your hips in line together with your shoulders. 
• Modifications: sink to your knees and hold from your forearms and your knees. this may allow you to specialise in squeezing your belly into your spine without dropping your hips or dumping pressure into your low back. 

Muscle Groups Targeted: Core/ Abdominals, Shoulder, Chest, Upper Back, Arm, and Leg Muscles.

8. Single Leg Hamstring Bridge for Strength Training

Here’s the way to perform one leg hamstring bridge:

• Lie on your back with bent knees both hip width distance apart. Your feet are going to be flat on the mat stacked underneath your knees. Once during a bridge position extend one leg long towards the ceiling. 
• Squeezing your glutes and lifting your hips off of the mat into a bridge. Lower and lift the hips for a desired number of reps then repeat on the opposite side. 

Muscle Groups Targeted: Hamstrings, Glutes, and Quads

9. Tricep sit back for Strength Training

Here’s the way to perform a tricep kick back:

• Start together with your feet together (or hip width distance apart), sit back to a small squat with arms bent at 90-degree angles, and dumbbells at the edges of the chest. 
• Press the dumbbells back past the hips, keeping the road from your shoulder to your elbow stable and only finding movement from the elbow to the dumbbell. Return back to the starting position with dumbbells at 90-degrees.

Advanced Option: Stability Ball Tricep sit back

Adding the steadiness ball to a tricep kickback may be a strength exercise which will not only strengthen the triceps but also will challenge your core stability. An exercise which will be done by all levels from beginners to advanced will cause you to work your entire body so as to stay you on the steadiness ball.

Here’s the way to perform a stability ball tricep kickback:

• Holding dumbbells, place your chest firmly on the ball with arms draped along your side body and legs extended on the ground behind you. Keep your head in line together with your spine, squeezing your glutes to carry yourself during a stable plank position on the ball. 
• Pull your elbow up to a 90-degree angle for the starting position of the tricep kickback. 
• Press the dumbbells back, squeezing the triceps. 
• Release dumbbells backtrack to starting position, maintaining balance on the steadiness ball the whole time. 

Muscle Groups Targeted: Triceps and Core.

10. Shoulder Overhead Press for Strength Training

Here’s the way to perform a shoulder overhead press:

• Start together with your feet hip width distance apart. Bring your elbows bent the side creating a goal post position together with your arms. Elbows are going to be straight out from shoulder height and abdominals held in tight. 
• Press dumbbells straight overhead until your arms are straight. Slowly return to starting position (goal post arms) with control. 

Muscle Groups Targeted: Shoulders

11. sporting dog for Strength Training

Here’s the way to perform bird dog:

• Kneel on a mat (or any soft surface) on high-low-jack 
• Reach one arm long, drawing within the abdominals, and extend the other leg long behind you. 
• Hold for 5-10 seconds and return to all or any fours. 
• Repeat on the opposite side. 

Muscles Groups Targeted: Abdominals and Low Back


Try these strength exercises for a complete body workout for ladies over 50 two different ways: 

1. 10 Minute AMRAP Workout (As Many Rounds as Possible Workout) – Set a timer for 10 Minutes. Complete a complete of 10 repetitions of every exercise above. Repeat as repeatedly as possible within the ten minutes. Taking breaks as required – the goal is to urge through as many rounds as you'll of all strength exercises within the 10 minutes.

2. Circuit Workout – during this circuit workout we are getting to bundle a couple of of the exercises together and you'll repeat each circuit 2 times through.

• Complete Exercises 1 – 4 together: you'll complete 10 repetitions of every exercise (squats, mid back rows, modified push-ups and therefore the full body roll up) and repeat the circuit again for a complete of two rounds. 
• Complete Exercises 5 – 7 together: After completing 2 rounds of exercises 1 – 4, you'll move onto exercises 5 through 7. Completing 10 repetitions of every (deadlift, lunges with bicep curls, and 1 minute of a forearm plank) and repeat the circuit a complete of two rounds. If you would like to switch the forearm plank you'll adjust the time right down to 30 seconds or sink to your knees and still engage your core. 
• Complete Exercises 8 – 11 together: After completing the primary 2 circuits, you'll move onto the third circuit which consists of exercises 8 through 11 (single leg hamstring bridge, tricep kickback, shoulder overhead press, and bird dog). Complete 10 repetitions of the 4 exercises and repeat the circuit another time! 

Additional Strength Training Tips for ladies Over 50

The CDC has set the rule that everybody should perform strength training activities a minimum of two days every week . This goes for anyone in their 30s and every one the high into your 50s, 60s, and even 70s! Strength training is perfectly safe for ladies over 50, but there are a couple of tips you ought to know before getting started:

• Consult your doctor before dramatically changing your exercise regimen or if you've got any pre-existing conditions or injuries. 
• Start with baby steps. Let your body adapt to the exercise. If you haven’t been strength training for a short time or ever, you would like to let your joints, muscle and tissues get wont to your increased activity. 
• Drink tons of water! this could be before, during, and after. 
• Always start your weight training session with a dynamic warm-up. The older you're , the more warming up you'll need. Get some range of motion happening within the joints, start breathing through your mouth and obtain your blood pumping. 
• The “No Pain, No Gain” mentality doesn't apply during strength training. Muscle fatigue is sweet . Muscle pain isn't . If something hurts and doesn't feel good, you ought to stop. don't keep pushing through! 
• Always end your strength workout with a cool-down or stretch. once you strength train to fatigue, you're breaking down your muscle fibers to rebuild later. By cooling down and stretching post-workout, you'll decrease the potential or a minimum of the degree of sore muscles a couple of days later.