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.
