As we get older, it’s even more important to take care of your health, mental and physical. Yet, so many adults over 50 tend to stop going to the gym and not take their health seriously enough. Adult depression is on the rise, especially in females.
Our bodies have different requirements as we age, too. Here’s a really informative article from the Mayo Clinic about how our bodies change as we age.
Today, I want to share 15 simple strength exercises for women over 50 to help you stay strong and flexible into your golden years.
15 strength exercises for women
These strength exercises for women are great for balance, toning muscles, flexibility, and overall good physical health. I would aim for at least 15-20 minutes of exercise 3-5 days a week to start.
Some of these strength exercises can be done with just your body weight, or you can add free weights if you feel strong!
To help you visualize these exercises, I’ve added video clips.
Walking Lunges
Start your routine with walking lunges to engage your legs, glutes, and core. This functional exercise also improves balance and stability.
While walking lunges can be challenging, they are so great for toning up your butt and thighs!
You can see how to do a walking lunge here.
Bodyweight Squats
Squats are a powerhouse exercise, targeting multiple muscle groups. Perform them with proper form to build strength in your lower body.
I’m not a big fan of squats but I do them because I know how powerful and effective they are.
You can do these with or without weights. You can see how to do a squat here.
Planks
Planks are an awesome full-body exercise to strengthen your core, upper body, and legs, too. This static, isometric exercise engages the entire core, helping to sculpt abdominal muscles, improve posture, and enhance overall body endurance.
While holding a plank, aim for at least 30 seconds, longer if you can. 60-90 seconds is ideal. See how to hold a plank here.
Yoga – Downward Dog
This Downward Dog not only stretches and strengthens the entire body, including the arms, shoulders, and hamstrings, but also promotes relaxation and focus through controlled breathing, making it a cornerstone of any well-rounded yoga practice.
Resistance Band Exercises
Incorporate resistance bands into your routine for added resistance and strength training. They’re versatile and easy on the joints. You can do a full-body workout, bicep curls, leg lifts, and lateral raises using resistance bands.
You can check out my video here on how to use resistance bands.
Swimming
Swimming is a low-impact exercise that offers many physical and mental benefits. As you glide through the water, the activity engages multiple muscle groups, promoting cardiovascular fitness, strength, and endurance.
The buoyancy of water reduces stress on joints, making swimming an ideal option for individuals of all ages, including those seeking rehabilitation or looking for a joint-friendly workout. For those who do have joint pain or limitations, I highly recommend swimming as a great overall strength exercise for women over 50.
Cycling
Cycling is a versatile and enjoyable exercise that combines cardiovascular benefits with the simple pleasure of riding. Whether you’re pedaling through some beautiful landscapes or cycling in the comfort of your home, this activity offers a low-impact alternative that is gentle on the joints.
Cycling strengthens the lower body muscles, including the quadriceps and calves, while simultaneously providing an effective aerobic workout for improved heart health.
Pilates
Pilates targets the deep, stabilizing muscles of the core, promoting a strong foundation. Whether you’re a seasoned practitioner or a beginner, Pilates provides a low-impact yet highly effective workout that sculpts lean muscles and improves posture and balance.
You can join a free beginner’s Pilates class on YouTube here.
Tai Chi
Tai Chi is a graceful and meditative form of exercise that originated in ancient China. Characterized by slow, flowing movements and focused breathing, Tai Chi promotes balance, flexibility, and mental clarity.
This mind-body practice is known for reducing stress, encouraging relaxation, and improving overall well-being. It is ideal for individuals seeking a gentle yet powerful approach to physical and mental fitness.
Join a free Tai Chi class here on YouTube, or get out of the house and join one at your local fitness center.
Seated Leg Lifts
Seated leg lifts are a convenient and effective exercise for building lower body strength without putting stress on the joints. You can do this at home, but using a seated extension machine at the gym is best.
Adding seated leg lifts into your routine is a simple yet powerful way to strengthen leg muscles and increase flexibility, which is particularly good for those with mobility challenges.
You can see how to do them here.
Calf Raises
Calf raises are a straightforward yet powerful exercise designed to strengthen the muscles in the calves. This simple movement not only tones and defines the calves but also contributes to improved balance and stability, making it a perfect addition to any fitness routine.
You can literally do these anywhere, anytime, with no equipment required! See how to do them here.
Dumbbell Rows
Dumbbell rows are an effective strength exercise for women that primarily targets the muscles of the upper back. This exercise not only helps sculpt and strengthen the back muscles but also contributes to improved posture and overall upper body strength.
I like this exercise because you can do it anywhere, anytime, with weights, food cans, water bottles, or resistance bands. It also works your core too!
You can see how to do dumbbell rows here.
Balance Exercises
Balance exercises involve deliberate movements designed to enhance stability and reduce the risk of falls by engaging core muscles and improving balance. These exercises often include standing on one leg, heel-to-toe walking, or using stability equipment like an exercise ball to challenge the body’s equilibrium.
You can do these while watching TV, cooking dinner, or anytime. They are fantastic for improving balance, flexibility, and stability.
Leg Press Machine
The leg press machine is a versatile and effective piece of gym equipment designed to target and strengthen the muscles of the lower body. If you are working out at home and don’t have a leg press machine, you can do this lying down with a resistance band.
This is a great lower-body strength training exercise for women as it helps build the muscles around your knees and makes your lower body stronger, which is what we need for balance and stability.
Hiking
Hiking is a great outdoor activity that not only provides an excellent cardiovascular workout but also helps you get out into nature and improve your mental health as well. As you climb up hills and walk back down, you are working multiple muscle groups, promoting strength in the legs, core, and cardiovascular system.
Beyond the physical benefits, hiking is also a fantastic way to reduce stress and help you chill out and be here now.
final thoughts on strength exercises for women
Staying fit after 50 isn’t about pushing yourself to extremes; it’s about finding a balanced routine that suits your body’s changing needs. It’s also about mindfulness and taking care of yourself, physically and mentally.
These 15 strength exercises for women cater to strength, flexibility, and overall well-being, empowering you to embrace a vibrant and active lifestyle. Remember, it’s never too late to invest in your health, and by making fitness a priority, you’re not just defying age – you’re redefining it.
So, lace up those sneakers, grab a resistance band, and embark on a journey of strength, flexibility, and everlasting vitality. Here’s to the next chapter – fit, fabulous, and over 50!
