Strength training can provide a range of benefits for individuals of all ages. However, strength training should now be considered essential for women over 50.
With the right strength training regimen, older adult women can maintain a strong, healthy body well into old age, reducing their overall risk of injury or illness.
The benefits of a good strength training regimen are well-known, and they include building muscle mass, strengthening bones, and increasing metabolism. But, why are these issues so important for women over 50?
In this article, we provide tips for getting started, outline the best strength training exercises for women over 50, and discuss the importance of strength training for this demographic.
Strength Training Tips For Women Over 50
Strength training is important for women over 50 as it helps maintain muscle mass, bone density, and overall functional ability.
Beginner
- Squats and Planks: Start with bodyweight exercises like squats and planks. These exercises help build strength in your muscles and joints.
- Resistance Bands: Try using resistance bands to build up strength.
- Work The Core: The core muscles are important for balance, stability, and posture. Try to perform 5–10 mins of ab exercises per week.
- Develop A Routine: Perform strength training sessions lasting 30–60 mins, 2–3 times per week.
Intermediate
- Fixed Resistance Machines: Learn to use fixed resistance exercise machines correctly. These machines allow you to build up strength and learn the right form.
- Reps: Use slow, controlled reps to get the most out of the exercises.
- Breathing: Perform the proper breathing technique during each repetition.
- Keep To A Routine: Perform strength training sessions of 60 mins, 3 days per week.
Advanced
- Free Weights: Once you are comfortable with fixed resistance machines, start performing free weight exercises.
- Reps: Use slow, controlled reps to get the most out of the exercises.
- Focussed Exercises: Break your workouts down to focus on specific body areas during each session.
- Perfect A Routine: Perform strength training sessions of 60 mins, at least 3 days per week.
Safety Tips
To get the most out of your exercise program, remember these important safety tips:
- Learn the proper form to prevent injuries and maximise benefits. If needed, your chiropractor can provide advice to help you get the most out of your exercise program.
- Adjust exercises as needed to accommodate any physical limitations or health concerns. Consult your chiropractor for training advice before starting.
- Avoid overexertion and pay attention to how your body feels.
- Always include warm-up exercises to prepare your muscles.
- Always include cool-down exercises to aid recovery.
- Your muscles need time to recover, so rest days are an important part of any strength training program.
Best Strength Training Exercises For Women Over 50
There are some great online sites demonstrating strength training exercises for women over 50 (Strength Training Moves For Women Over 50).
Below we outline some must-do strength training exercises that are particularly beneficial for women over 50.
Bird Dog
This exercise improves balance and core stability.
- Start on your hands and knees.
- Extend one arm and the opposite leg simultaneously.
- Return to the starting position and switch sides.
Lunge
These help strengthen the legs and improve balance.
- Stand with feet hip-width apart.
- Take a big step forward with one leg.
- Bend both knees to lower your body.
- Return to the starting position.
- Repeat on the other side.
Bodyweight Squat
Bodyweight squats are excellent for strengthening the lower body, particularly the quadriceps, hamstrings, and glutes.
- Stand with your feet shoulder-width apart.
- Lower your body as if you’re sitting in a chair.
- Keep your back straight and knees behind your toes.
- Return to the starting position.
Plank
Planks are excellent for building core strength and stability.
- Start in a push-up position
- Engage your core muscles to keep your body in a straight line (from head to heels).
- Hold this position for as long as possible, making sure to keep your back flat.
Forearm Plank
Planks are great for building core strength.
- Start on your forearms and toes, keeping your body in a straight line.
- Hold this position for as long as possible, maintaining proper form.
Single Leg Hamstring Bridge
This exercise targets the glutes and hamstrings.
- Lie on your back with one knee bent and the other leg extended.
- Lift your hips towards the ceiling, squeezing your glutes.
- Lower back down and switch legs.
Basic Push-Up
This upper body exercise targets the chest, shoulders, and triceps.
- Start in a plank position with hands shoulder-width apart,
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
Modified Push-Up
This upper body exercise targets the chest, shoulders, and triceps.
- Start on your knees, hands shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
Full Body Roll-Up
This core exercise strengthens the abdominal muscles.
- Lie on your back with arms extended overhead.
- Slowly roll up, reaching for your toes.
- Roll back down one vertebra at a time.
Dumbbell Row
Dumbbell rows target the back and arm muscles.
- Hold a dumbbell in each hand.
- Hinge forward at the hips while keeping your back straight.
- Pull the dumbbells towards your sides, squeezing your shoulder blades together.
- Lower the weights back down.
Reverse Grip Double Arm Row
This exercise works the back and biceps.
- Hold a dumbbell in each hand with palms facing up.
- Bend forward at the hips, keeping your back straight.
- Pull the weights towards your hips, squeezing your shoulder blades together.
- Lower the weights back down.
Dumbbell Deadlift
Dumbbell deadlifts strengthen the back, glutes, and hamstrings.
- Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Bend at the hips and lower the weights, keeping your back straight.
- Return to the starting position.
Forward Lunge With Bicep Curl
This compound exercise works the legs and arms.
- Step forward with one leg and lower into a lunge.
- Curl the dumbbells as you lower your body.
- Return to the starting position and switch legs.
Tricep Kick Back
This exercise targets the triceps.
- Hold a dumbbell in each hand, and bend forward at the hips.
- Extend your arms behind you, keeping your upper arms still.
- Return to the starting position.
Why Strength Training Is Important For Women Over 50
Beginning around the age of 50, older adults experience a gradual age-related decline in bone density (Age-Related Decline In Bone Mass).
In women, this typically occurs during and immediately after the menopause. On average, women in this age group lose up to 10% of their bone mass. The consequences are an increased risk of osteoporosis and increased potential for fractures.
Importantly, strength training can help strengthen bones and maintain bone density. To some extent, strength training can also reverse this loss.
Research has also identified an age-related decline in muscle mass beginning around the age of 50 (Age-Related Decline In Skeletal Muscle Mass).
This is most associated with a gradual decline in the number and quality of muscle fibres (Aging And Muscle Loss). This natural decline in muscle mass can be accompanied by joint stiffness.
A well-designed strength training regimen can help maintain muscle mass (Strength Training Reduces Age-Related Physical Decline). Older adults who maintain their muscle strength are better prepared to continue their work, enjoy a more active life, and look after themselves into old age.
Muscle tissue burns more calories than fat tissue, and the age-related loss of muscle mass described above can slow the metabolism. Individuals with a slower metabolism naturally put on weight quicker, and they also find it harder to lose weight.
Strength training helps to build muscle and prevent this from happening. In addition, strength training burns fat and calories, further helping with weight management.
Women in this age group can experience menopausal mood swings caused by fluctuating hormones. In addition, older adults generally experience a higher rate of depression.
The healthy lifestyle associated with strength training helps to stabilise the mood, combat depression, and prevent age-related cognitive decline.
In summary, a well-designed strength training regimen can help counteract the age-related decline experienced by this demographic (Strength Training Reduces Age-Related Physical Decline).
Benefits of Strength Training For Women Over 50
As discussed above, strength training is crucial for maintaining health and vitality as we age. Here’s a summary of why it’s important:
- Builds Lean Muscle Mass: Strength training can help maintain and build lean muscle, improving overall strength and function.
- Builds Bone Density And Reduces Injury Risk: Weight-bearing exercises increase bone density, reducing the risk of osteoporosis and fractures.
- Speeds Up Metabolism: Muscle burns more calories than fat, even at rest, so increasing muscle mass helps to speed up metabolism.
- Decreases Body Fat: Strength training boosts the metabolism and burns calories, helping to reduce body fat and maintain a healthy weight.
- Improves Mental Health: Exercise releases endorphins, which can improve mood and reduce stress, anxiety, and depression.
- Reduces Overall Risk Of Disease: Regular strength training can lower the risk of chronic diseases such as diabetes, heart disease, and arthritis.
The Role Of Chiropractic Care In Strength Training For Women Over 50
Chiropractic care can complement strength training by addressing any underlying musculoskeletal issues, improving alignment, and enhancing overall mobility.
Chiropractors can provide personalised exercise recommendations, ensure proper form, and help prevent injuries.
Conclusion: Must-Do Strength Training Exercises For Women Over 50
Strength training is essential for women over 50 to maintain muscle mass, bone density, and overall health. Incorporating exercises like squats, push-ups, deadlifts, and planks can offer significant benefits.
Additionally, consulting with a chiropractor can enhance your strength training routine by ensuring proper alignment and preventing injuries. Embrace strength training to enjoy a healthier, more active lifestyle.