Strength-building exercises are important for everyone, but they are especially crucial as we age. As women age, their bodies undergo significant changes. One of the most notable changes is the loss of muscle mass, which can lead to a decrease in strength and mobility. This is why strength-building exercises are so important for women over 50.
Strength-building exercises help maintain and increase muscle mass, which can help prevent falls, improve balance, and increase overall mobility. Additionally, strength training can also help women maintain a healthy weight, reduce the risk of chronic diseases, and improve bone density.
In this article, we will explore 12 strength-building exercises for women over 50, as well as tips for getting started, warming up, and cooling down. By incorporating these exercises into your routine, you can combat some of those changes and improve your overall physical health.
KEY TAKEAWAYS
- Strength-building exercises are important for women over 50 to combat muscle and bone density loss.
- Understanding your body’s changes and taking safety precautions is crucial when starting a new exercise routine.
- Consistency and adapting exercises as you progress can help you avoid injury and see results
Importance of Strength-Building for Women Over 50
strength-building exercises don’t have to be intense or complicated. Simple exercises like squats, lunges, and push-ups can be effective at building strength and improving overall health.
According to a number of studies women over 50 who engaged in strength training twice a week for one year saw significant improvements in their muscle mass, strength, and balance. It’s also important to incorporate a variety of exercises that target different muscle groups to ensure a well-rounded workout.
Understanding Your Body’s Changes After 50
As women age, their bodies go through a variety of changes that can impact their strength and fitness levels. Here are a few key changes that occur after the age of 50:
Hormonal Changes
After menopause, many women experience a decrease in estrogen levels, which can lead to a loss of bone density and muscle mass. Women going through menopause can lose up to 10% of their bone mass, leading to an increased risk of osteoporosis and potential for fractures. This can make it more difficult to maintain strength and fitness levels.
Strength training causes the muscles and tendons to pull and push on the bones, which leads to bone cells becoming stronger and denser. This can help to prevent, and even reverse, bone loss.
Metabolism Changes
After 50 your metabolism slows down, which can make it more difficult to maintain a healthy weight. This can be compounded by a decrease in physical activity levels, which can further slow down metabolism. However, regular exercise can help to boost metabolism and maintain a healthy weight.
Joint Changes
As women age, joints may become stiffer and more prone to injury. This can make it more difficult to engage abdominal muscles in high-impact exercises like running or jumping. However, low-impact cardio like walking, swimming, and cycling can still provide a great workout without putting undue stress on the joints.
Muscle Changes
Muscles may become weaker and less flexible as you get older too. This can make it more difficult to perform certain exercises or activities. However, regular strength training exercises can help to build muscle and improve flexibility.
12 Strength-Building Exercises for Women Over 50
Strength training is essential for women over 50 as it helps to keep the body functioning effectively, maintain fitness, and reduce the risk of injuries. Plus, strength training can burn fat and calories, particularly if you’re doing full-body workouts with compound exercises like squats.
Another benefit of adding strength training (and any exercise) into your routine is that it increases dopamine and serotonin, the happy hormones. This can help to manage menopausal mood swings that are caused by fluctuating hormones.
Before you get started, here are six strength training tips:
- Start with bodyweight exercises like squats or planks (see below) if you’re a complete beginner to strength training, or it’s been years since you last did it. This can help you to build up initial strength in your muscles and joints and work on getting the form right.
- Use resistance bands rather than weights to start with to build up strength and get used to the movements. These offer a great way to add resistance to your workout, helping to build more strength in a controlled way, without the need for lots of heavy or expensive equipment.
- Strength train 3-4 days per week, doing around 30-60 mins each session, depending on how advanced you are. Rest days are extremely important for allowing your muscles to recover, so don’t overdo it.
- Don’t forget to work the core muscles. The core plays a huge part in balance, stability, and posture! Try to do at least 5-10 mins of ab exercises per week.
- If you’re going to a gym start with fixed resistance machines as they have a fixed movement pattern, which means you can build up strength and learn the right form with minimal risk of injury. As you become more comfortable with them move on to free weight exercises such as dumbbells or kettlebells.
- Use slow and controlled reps to get the most out of the movements, avoid using momentum. Focus on the muscles you’re working with each exercise, and don’t forget to breathe.
Here are our best 12 Strength-Building Exercises for Women Over 50:
Squats
Squats are a great exercise to strengthen the lower body. Stand with your feet hip-width apart, and lower your body as if you’re sitting in a chair. Keep your back straight and your knees behind your toes. Repeat for 20 reps.
Lunges
Lunges are another great lower body exercise. Stand with your feet hip-width apart, and step forward with one foot. Lower your body until your back knee is almost touching the ground, then push back up. Repeat on the other side. Do 10 reps on each side.
Push-Ups
Push-ups are a classic exercise that works the chest, shoulders, and triceps. Start on your hands and knees, then lower your upper body down until your chest almost touches the ground. Push back up. Do 10 reps. For beginners, start with push-ups on your knees, and work up to push-ups on your toes.
Planks
Planks are a great exercise to strengthen the core. Start in a push-up position, but instead of lowering your body, hold it in a straight line from head to heels. Hold for 30 seconds or as long as you can.
Leg Press
If you’re at the gym the leg press machine is a great way to strengthen the lower body. Sit on the machine with your feet on the platform. Push the platform away from you, then slowly bring it back in. Do 10 reps. Start with a light weight and see how you feel, you can always go heavier, and this will help prevent injuries.
Bicep Curl
Bicep curls are a great exercise to strengthen the arms. Hold a dumbbell (or barbell) in each hand, and curl them up towards your shoulders. Slowly lower them back down. Do 10 reps. Again start with a light weight, and work your way up.
Seated Row
The seated row machine is a great way to strengthen the back, which is the largest muscle in the body and maintains your posture. Sit on the machine with your feet on the platform, and pull the handle towards your chest. Slowly release. Do 10 reps.
Overhead Press
The overhead press is a great exercise to strengthen the shoulders. Hold two dumbbells or barbell in you hands, and press above your head. Slowly lower back down and repeat. Do 10 reps.
Dumbbell Deadlifts
Dumbbell deadlifts are a great exercise to strengthen the lower back and legs. Hold a dumbbell in each hand, and lower them towards the ground. Slowly bring them back up. Try to keep your knees slightly bent to protect injuring your hamstrings. Do 10 reps.
Bird Dog
The bird dog exercise is a great way to strengthen the core and lower back. Start on your hands and knees, then lift one arm and the opposite leg. Hold for a few seconds, then switch sides. Do 10 reps on each side.
Single Leg Hamstring Bridge
The single leg hamstring bridge is a great exercise to strengthen the glutes and hamstrings. Lie on your back with your knees bent, and lift one leg off the ground. Push your hips up towards the ceiling, then slowly lower them back down. Do 10 reps on each side.
Barbell Tricep Kick Back
The barbell tricep kick back is a great exercise to strengthen the triceps. Hold a barbell with both hands, and bend forward at the waist. Extend your arms backwards, then slowly bring them back in. Do 10 reps.
Try These Strength Exercises Two Different Ways
To get the most out of your strength training routine, it’s important to switch things up every once in a while. Here are two different ways to try the recommended strength exercises for women over 50:
Option 1: Circuit Training
Circuit training is a great way to get a full-body workout in a short amount of time. To do this, choose 5-10 exercises from the list of recommended exercises. Do each exercise for 30 seconds to 1 minute, then move on to the next exercise without resting. Once you’ve completed all the exercises, rest for 1-2 minutes, then repeat the circuit 1-2 more times.
Option 2: Focus on One Muscle Group
Another way to switch up your routine is to focus on one muscle group at a time. Choose 2-3 exercises that target the same muscle group, and do 3 sets of 12-15 reps for each exercise. Rest for 30-60 seconds between sets, then move on to the next exercise. Once you’ve completed all the sets for one muscle group, move on to the next muscle group.
Remember to always warm up before starting your strength training routine, and to cool down and stretch afterwards. By trying these strength exercises two different ways, you’ll keep your weight training routine fresh and challenging, and continue to see results.
Benefits of Regular Strength-Building
Here are some of the most significant benefits:
1. Increased Muscle Mass
Strength training for women can help increase muscle mass, which can help women maintain a healthy weight, improve balance, and reduce the risk of falls. As women age, they tend to lose muscle mass, which can lead to a decrease in strength and mobility. Regular strength-building exercises can help prevent this loss of muscle mass and maintain overall physical health.
2. Improved Bone Density
Strength and weight training for women can also help improve bone density, which can reduce the risk of osteoporosis and fractures. As women age, their bones become more fragile, making them more susceptible to fractures. Strength-building exercises can help strengthen bones and reduce the risk of fractures.
3. Enhanced Joint Flexibility
Strength training can also help improve joint flexibility, which can reduce the risk of arthritis and other joint-related conditions. As women age, their joints become stiffer and less flexible, which can lead to pain and discomfort. Regular strength-building exercises can help maintain joint flexibility and reduce the risk of joint-related conditions.
4. Increased Metabolic Rate
Strength training can also help increase metabolic rate, which can help women burn more calories and maintain a healthy weight. As women age, their metabolism tends to slow down, which can lead to weight gain. Regular strength-building exercises can help boost metabolism and maintain a healthy weight.
5. Improved Mental Health
Strength training can also have a positive impact on mental health. Regular exercise has been shown to reduce stress, anxiety, and depression, and improve overall mood. Strength-building exercises can also help boost self-esteem and confidence, which can have a positive impact on mental health.
Overall, regular strength-building exercises can provide numerous benefits for women over 50, including increased muscle mass, muscle strength, improved bone density, enhanced joint flexibility, increased metabolic rate, and improved mental health.
Conclusion
The 12 strength lean muscle-building exercises listed in this article are an excellent starting point for women over 50 who want to improve their strength and muscle mass. These exercises are easy to do and can be done at home or in the gym with minimal equipment.
It is essential to start with lighter weights and gradually increase the resistance training and weight as you become stronger. It is also important to listen to your body and not push yourself too hard, especially if you are new to strength training.
What are the top 10 strength training exercises for women over 50?
Not all of them are covered here, but the top 10 strength training exercises for women over 50 are:
- Squats
- Lunges
- Deadlifts
- Push-ups
- Dumbbell rows
- Dumbbell bench press
- Dumbbell shoulder press
- Glute bridges
- Planks
- Bicep curls
What is a good exercise routine for a 50-year-old woman to do at home?
A good exercise routine for a 50-year-old woman to do at home should include a mix of both strength training workouts and cardio exercises. We suggest doing strength training exercises two to three times a week, with each session lasting 30 to 45 minutes. Cardio exercises such as walking, jogging, or cycling should be done for at least 30 minutes a day, five days a week. It’s also important to warm up before exercising and to cool down afterward.
How many days a week should a woman over 50 do strength training?
You should aim to do strength training exercises two to three times a week. It’s important to give your muscles time to rest and recover between workouts.
