11 Best Strength Training Moves for Women Over 50

11 Best Strength Training Moves for Women Over 50

Aging healthily requires weight training, strength training, and exercise, as strength training is effective for women over 50, slowing down the aging process. Have a look at Fitness for women over 50

11 Best Women Over 50 Strength Training Exercises

Squats for strength training at their most basic.

  • Maintain a tall, forward-facing posture with feet hip-width apart.
  • Sit back with knees behind toes, evenly distributed weight.
  • Perform a squat, stop, raise, and repeat.

Strength training with a modified pushup

  • Begin by kneeling with your hands beneath your shoulders and your legs back behind your hips.
  • Maintain a long neck, and active lower body by focusing on eyes.
  • Lower yourself to the ground slowly, holding your elbows at a 45-degree angle.
  • Press yourself up and repeat for desired repetitions.

Strength Training with a Reverse Grip Double Arm Row

  • Perform a squat with legs together, focusing on the glutes and abdominal wall, and gripping weights.
  • Squeeze upper back muscles, draw elbows back, lift until lats and triceps activate, then return to starting position.

Full-Body Roll-Ups for Strength Training

  • Recline on a mat, arms stretched, legs long, feet flexed.
  • Inhale, lift your arms, curve your chin, exhale, twist your torso, engage your legs, and reach for your toes.
  • Exhale, lower your back, raise your arms high, engage your abs, and repeat without momentum.

Weightlifting with Dumbbells Deadlifts

  • Stand with feet hip-width apart, weights facing the front of thighs.
  • Tighten abs, maintain a flat back, and descend dumbbells with knee bend.
  • Perform a standing pose with a hip bend, glutes, and hamstrings.

Strength Training Forward Lunge with Bicep Curl

  • Take a step forward, lower your back knee, and bend your legs at a 90-degree angle.
  • Complete bicep curl with weights, push off the front foot and return to starting position.
  • Reverse the process on the other side.

Strength Training Forearm Plank

  • Lay on your back with your forearms flat, elbows below your shoulders, and hand distance.
  • Engage the core, press down, lift the body, keep the hips in line, bring the navel towards the spine, and squeeze the glutes.

Strength Training with a Single-Leg Hamstring Bridge

  • Sit with your legs bent, feet flat, and your right leg extended towards the ceiling in a bridge position.
  • Bridge movements are performed by squeezing the glutes, and lower body, and lifting the hips off the mat, then continuing on the left leg.

Strength Training Tricep Kick Back

  • Squat with your feet together, arms bent, and chest weights.
  • Maintain a steady shoulder-to-elbow joint line, detect movement from elbow to dumbbell, and return to starting position with weights at a 90-degree angle.

Shoulder Overhead Presses for Strength Training

  • Position feet hip-width apart, arms out, elbows straight, and abdominals firm, forming a goalpost.
  • Straighten arms by pressing dumbbells, then slowly return to starting position.

Strength Training with a Bird Dog

  • Kneel on all fours on a mat (or another soft surface).
  • Extend one arm behind you, drawing your abs in, then extend the opposite leg.
  • Hold for 5-10 seconds, engage lower body, and return to all fours.
  • Reverse the process on the other side.

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