11 Strength Training Exercises for Women over 50
Here are some additional strength training tips before you get started
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- Weight Training For Women Builds Lean Muscle Mass
Our bodies naturally lose muscle as we age, especially if we don’t do strength training regularly. Strength training results in tighter, toned, and more toned bodies than those who are “bulky”.
You can be more independent and stronger for daily tasks such as grocery shopping, grandparent raising, or playing fun sports like golf.
If we don’t do anything to replace our muscle mass, around the age of 30 we begin to lose it. Women age more slowly and become less active, which causes their muscles to deteriorate. You need to get into strength training. Lean muscle is healthy and looks great.
- Weight Training For Women Builds Bone Density
Additional effects on bone health can be caused by muscle loss. Every year, many older adults are admitted to hospital due to unanticipated falls. According to the CDC falls are the most common cause of death and injury in older Americans.
Strengthening the muscles and connective tissues that surround your bones will make you stronger and prevent any falls from ever happening. Strength training is the best way for bone density to be maintained.
- Weight training for women reduces body fat
It is crucial to maintain a healthy weight in order to prevent many of the diseases that accompany aging. Strength training can help you reduce body fat both internally and externally.
A healthy amount is good and necessary. However, too much fat is dangerous. This can be achieved through strength training exercises.
- Weight training speeds up metabolism
Strength training and lifting weights increase muscle mass which leads to a higher metabolism. Muscle burns more calories per hour than body fat at resting heart rate.
You burn more calories per day if you have more muscle mass. This is why it’s important to get moving!
- Mental Health Improved by Weight Training
Strength training does not only involve building muscle mass. You may experience a lot life changes as you age. It is normal to feel anxious, sad, or stressed about these changes. Strength training can improve confidence and mental health. Harvard Medical School reported that exercise can reduce the severity and incidence of clinical depression.
- Weight training for women improves balance, coordination, and mobility
As you get older, your overall muscle strength decreases which makes it difficult to maintain balance. Lifting weights not only builds muscle strength and protects bone health but also forces your body into an unbalanced state that improves overall coordination and balance.
- Weight training for women reduces the risk of many diseases
According to Tufts University strength training can reduce the symptoms and risks of many health conditions, including back pain, arthritis, osteoporosis and depression.
11 Best Strength Training Exercises For Women Over 50
- Basic Squats are a great way to build strength.
Standing tall, with your feet at a hip distance from each other, ensure that your feet are not in front of you. All of your hips, knees and toes should point forward.
As if you were going to sit in an armchair, bend your knees. Keep your weight evenly in both your heels and your knees under your toes.
Start by squatting at the bottom. Pause and then stand up and do the same exercise again.
- For strength training, modify the push up
Start in a kneeling position, with your hands under your shoulders. Then, move your knees behind your hips.
Keep your eyes focused in front of you so your neck remains long. Also, keep your lower body active by squeezing your glutes, inner thighs, and glutes together.
- Slowly lower your head to the floor, keeping your elbows at a 45-degree angle.
- Restore your starting position
- Continue repeating until you reach the desired number of repetitions
- For strength training, use the Reverse grip Double Arm Row
Begin by putting your legs together. Next, squat down and engage the glutes. The arms will be extended in front of your body, holding the weights. Your palms should face the ceiling.
Pull your elbows back and squeeze your upper back muscles together. Then, gently pull your elbows past your hips until you feel your lats and traps engage. Return to the original position with control.
- For strength training, full body roll-up
Place your hands on the ground or a mat and extend your arms overhead. Keep your legs straight. Flex your feet towards your face.
As you inhale, lift your arms upwards and curl your neck towards your chest. Inhale and roll your entire body up, keeping your abs engaged.
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As you inhale, roll your spine backwards, one vertebra at time. Exhale when the upper part of your back is lower to the ground. Reach your arms overhead.
Continue moving slowly, using your abdominal muscles to lift and lower the body.
- For strength training, dumbbell deadlifts
Stand straight up with your feet at hip distance from your legs and your weight facing forward.
As you tighten your abdominals and maintain a flat back, bend gently through your knees to lower the dumbbells towards floor.
Send your butt backwards with a slight hip hinge. Squeeze the glutes and use your hamstrings for lifting and returning to your upright position.
- For strength training, forward lunge with bicep curl
Stand tall, with your feet about hip width apart. Start by taking a big step forward with your right leg. Then, lower your back knee to the ground. The bottom of your lunge should have both legs bent at 90 degrees.
To complete the bicep curl at bottom of the lunge, bring weights towards your shoulders. Then push off your front foot to return to the starting position.
Repeat the process on the opposite side.
- Forearm plank for strength training
Start by lying down on the floor, with your forearms flat against the ground. Your elbows should align directly below your shoulders. Your elbow width should be the dividing line between your hands.
Engage your core and press down on your elbows. Then, lift your body off the ground, keeping it in a straight line, from your head to your feet. To keep your hips aligned with your shoulders, pull your navel in towards your spine.
- Single Leg Hamstring Bridge for Strength Training
With your knees bent, lie on your back and place your hips at the sides. Place your feet flat on the mat, with your knees under them. When you are in a bridge position, extend your right leg towards the ceiling.
Begin by squeezing your lower body and glutes, and then lift your hips up off the mat to form a bridge. For the desired number of repetitions, lower and lift your hips. Then, repeat the exercise with the left leg.
- For strength training, tricep kick back
Begin by placing your feet together, or hip-width apart. Next, sit back in a slight squat and with your arms bent at 90 degrees. Weights should be at the sides of your chest.
Push the dumbbells back to the hips. Keep the line between your shoulder and your elbow joint straight. Only allow movement to the elbow joint from the dumbbell. With weights set at 90 degrees, return to the original position.
- For strength training, press your shoulders over the head
Your feet should be about hip-width apart. Your elbows should be extended to the side, creating a goal-post position with your arms. Your elbows should be at shoulder height, with your abdominals tightened.
Push dumbbells overhead until your arms straighten. Slowly return to your starting position (goal posts arms).
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- Bird Dog for Strength Training
All fours should be able to kneel on a mat or any other soft surface.
One arm should be extended long enough to reach the abdomen. Then, extend the opposite leg out in front of you.
For 5-10 seconds, hold the position and then return to your feet.
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Repeat the process on the opposite side.
Groups of Muscles: Low Back and Abdominals