Best Exercises for Women Over 50 - Workouts to Stay Strong

For decades, exercise has been viewed as a young person’s game. However, over the past decade, more people 50 years of age and over have shown us that age is just a number.

Staying fit, strong, and healthy is not just reserved for the younger generation, there are people of all ages starting their fitness journeys, developing strength, and improving their function.

So, you are probably wondering what it takes to reach this fitness level. Well, all it takes is for you to start.

That is why, in this article, we share the best exercise for women over 50. We discuss the importance of exercise after 50, plus strength, cardio, and flexibility exercises to help you build build enhance function, and improve quality of life.

Why Exercise Is Essential After 50

Common Fitness Goals for Women Over 50

Exercise is essential for all ages, however, as we age and our muscle mass, bone mass, and function decline, it becomes more important.

For women over 50, primary fitness goals are to preserve bone mass, muscle mass, and cardiovascular health. This enables them to maintain function and independence.

Peak bone mass is achieved in the mid-twenties for the hip and spine. However, from age 40, bone mass steadily declines, and by the 70s it has decreased by 30–40%. This leads to an increased risk of falls, fractures, and loss of independence.

During this time, we also are at risk of sarcopenia or age-related muscle loss. This is where muscle strength and mass decline, with its prevalence varying from 10–27% in people over 60. This is due to inadequate physical activity and nutrition, or sedentary lifestyle, chronic disease, and drug treatments.

Sadly, during this time the risk of heart disease in the general population reaches 50% risk by the age of 45.

Because of these declines in health, exercise in the form of resistance training and aerobic exercise is essential. Weight training and weight-bearing exercise can help maintain bone and muscle mass. Meanwhile, aerobic exercise such as walking and running can improve cardiovascular health and reduce the risk of chronic illness.

9 Strength Exercise to Maintain Muscle and Bone Density

Strength training is a powerful tool for increasing lean muscle mass, improving strength, and enhancing our function. Performing with weights, bands, machines, or our body weight can greatly improve our quality of life.

Below are nine strength training exercises to maintain muscle mass, and bone density, and improve your function.

1- Plank

The plank is an excellent exercise for targeting the abdominal muscle. Performed as a hold, our core muscle must engage to maintain a neutral spine and rigid torso. This improves core strength, and posture, and improves function.

Step-by-step instructions

• Kneel on the mat, lean forward, and place your elbows and forearm on the ground directly below your shoulder.
• Lift your knees off the floor so that your weight rests on your palms and the balls of your feet.
• Breathe out and tense your core muscles.
• Hold this position for the desired duration, maintaining controlled breathing and core contraction

Benefits

• Enhances abdominal strength and endurance
• Improve core control and posture

2- Hip Thursts

The hip thrust is a powerful exercise for increasing lower body strength, function, and stability. It targets the glutes, lower back, quadriceps, and hamstring.

Step-by-step instructions

• Lie on your back and place your feet on the floor so your knees are bent at a 45-degree angle.
• Place hands by your sides, palms facing upward.
• Breathe in and activate your core muscles.
• Breathe out and lift your hips off the floor until your torso and thighs are in line.
• From here, lower your hips to the starting position.

Benefits

• Increases lower body strength and function
• Improved posture and lifting technique

3- Squats

The squat is a functional lower-body movement that increases muscle mass and strength. Targeting the glute, quadriceps, and hamstring, should be performed to enhance lower body function.

Step-by-step instructions

• Stand with your feet shoulder-width apart, and place your hands across your chest.
• Breathe in and brace your core muscles.
• Lead back with your hips, and lower them until they are parallel with the floor.
• From here, push up evenly with both legs until you reach the starting position.

Benefits

• Increase lower body muscle mass and strength
• Replicates sitting and standing up mechanics, which makes it great for improving daily function.

4- Lunges

Lunges are designed to target the quadriceps, hamstrings, and glutes. Performed in the split stance, the lunge is great for improving balance, which is invaluable for reducing the risk of falls.

Step-by-step instructions

• Stand upright with your feet shoulder-width apart.
• Assume a split stance.
• Inhale and tense your core muscles.
• Begin by lowering your back knee down to the floor until your knee is bent at a 90-degree angle.
• From here, push back up to the starting position.
• Complete all repetitions for this side and then switch sides.

Benefits

• Develops muscle mass
• Improves balance

5- Push-Ups

Push-ups are an upper body bodyweight exercise capable of increasing our body muscle mass and strength. Designed to target your chest, shoulders, and triceps, it can be modified to suit your experience, while the use of bodyweight as resistance means that you can do them anywhere.

Step-by-step instructions

• Kneel on the floor, lean forward, and place palms on the floor, just wider than shoulder-width apart.
• Lift your knees off the floor so that your weight rests on the hands and the ball of your feet.
• Inhale and engage your core muscles.
• Start by allowing your elbows to bend, and lower yourself toward the floor.
• Lower until your elbows are bent at a 90-degree angle, then push yourself back up to the starting position.

Benefits

• Builds and maintains upper body muscle mass
• Increases upper body strength

6- Resistance Band Rows

The resistance band row is great for targeting our back muscles and improving posture. Resistance bands are affordable and take up very little space, which makes them great for home workouts,

Step-by-step instructions

• Sit on the floor with your legs straight and feet together.
• Loop the band around your feet, and cross the handles over to opposite hands.
• Sit upright with a proud chest, inhale and activate your core muscles.
• With your elbows tucked to your sides, pull your shoulder blades back and the band toward your belly button.
• Row until the hands meet your rib cage, then gradually release them back to the starting position.

Benefits

• Strengthen back and arms
• Improves posture

7- Resistance Band Bicep Curls

The resistance band bicep curl is great for developing upper body strength. It can be added to your home workout, increasing upper body training volume, which promotes greater muscle growth.

Step-by-step instructions

• Stand and hold a resistance band handle in each hand.
• Lean forward and anchor the middle of the band underneath both feet.
• Stand upright with a proud chest with handles by your side facing away from the body.
• Begin by curling one handle up until it reaches shoulder height.
• Once it reaches the top, lower it back to the starting position.
• Alternates sides for the designated number of repetitions.

Benefits

• Improves pulling strength
• Builds upper body muscle mass

8- Chair Dips

The bench dips are designed to target the shoulders and triceps. This exercise is great for increasing pushing strength and upper body muscle mass.

Step-by-step instructions

• Sit down on a chair and place your palms on the edge of the chair beside your thighs.
• Position your feet hip-width apart with your feet flat on the floor.
• Push up with both or your arms to lift yourself off the bench, and shift yourself forward.
• Breathe in and tense your abdominal muscles.
• With your elbows tucked to your sides, allow them to bend and lower your hips toward the floor.
• Lower until your elbows are bent at a 90-degree angle.
• Then push yourself back up until your arms are straight.

Benefits

• Can be done anywhere
• Increases upper body strength and muscle mass

9- Calf Raises

The calf raise is a simple and effective exercise for increasing lower leg muscle mass. Our calves are strong muscles, responsible for pushing off and supporting our knee and ankle joints. Like many of our other exercises on this list, it can be done with our body weight, meaning it can be done anywhere.

Step-by-step instructions

• Stand facing a wall, position your feet shoulder-width apart, and place your hand on the wall.
• Push down through your toes and lift your heel off the ground as high as they will go.
• Pause, squeeze your calf muscles, and then lower your heels back to the floor.

Benefits

• Strengthens lower leg muscles
• Improves lower leg function

Aerobic Exercise for Heart Health

Cardiovascular exercise is great for improving heart function, bone mass, and skeletal muscle. Whether you are performing it using a machine at the gym, with friends, or just out for a stroll it is a great way to improve your overall health and manage weight.

Below is a list of low-impact cardio options, and our recommendations to maximize your workouts.

1- Walking

Walking is one of the easiest ways to start increasing your aerobic fitness. While many other forms of cardiovascular exercise require machines or coordination, walking can be done almost anywhere with no experience, making it great for individuals of all experience levels.

If you are just starting your fitness routine, consider adding 20–30 minutes twice a week can greatly improve cardiovascular health.

Furthermore, aim to perform 7,000 to 10,000 steps each day to increase health benefits.

2- Swimming

Swimming has long been associated with improvements in cardiovascular health. Being a full-body exercise it requires a significant amount of energy, which makes it excellent for managing weight, improving strength, and blood lipids (fats in the blood).

Swimming can be challenging, so we recommend starting slow and using your time in the pool to relax and gently get moving.

3- Cycling

Cycling is an excellent, low-impact exercise. Whether you are performing it on a stationary bike in the gym or on the road, it is great for improving your cardiovascular health and developing lower body strength and endurance.

It is accessible and can be performed as a standalone workout in the gym or as a part of a spin class.

4- Dancing

Dancing is a fantastic low-impact form of aerobic exercise offering an alternative to conventional exercise. It has been shown to improve cardiovascular health, and cognitive function, and reduce distress.

While other forms of aerobic exercise are focused on improving fitness, dancing is a skill-based activity that enables us to improve our health in a fun and energetic environment.  This makes it great for individuals who want to improve cardiovascular fitness but don’t enjoy aerobic exercise.

Flexibility and Stretching to Maintain Mobility

Flexibility and stretching routines can be game changers for our function and quality of life. While increasing muscle mass and strength can improve movement and bone density, improving flexibility enables us to move our muscles and joints through a great range of motion.

As we age, our flexibility gradually declines, which can lead to decreased mobility, and function which can increase injury rates by up to four times, compared to those with greater mobility.

Stretching and flexibility training enable us to maintain and restore range of motion. This reduces restriction and increases range of motion, leading to greater movement quality when in training and performing daily tasks.

Below we list a range of flexibility and mobility training options to help you maintain and restore your movement.

1- Yoga Poses (E.g., Downward Dog, Child's Pose)

Yoga is an incredible and gentle tool for increasing flexibility, and mobility to restore functional range of motion. Beginner poses such as the forward fold, downward-facing dog, child’s pose, upward-facing dog, and butterfly are all great introductory exercises for enhancing your flexibility and mobility.

If are considering trying yoga but have sustained an injury, or are simply unsure where to begin, consider signing up for a beginner class. Yoga instructors will be able to walk you through the movements and teach you the correct technique to get the most out of your training.

2- Pilates Movements

Pilates is a fantastic exercise modality for increasing strength and flexibility. Performed using a series of poses, and holds, each movement is specifically designed to improve mobility and function. Exercises such as the single-leg stretch, spine twist, cat-cow, rolling like a ball, and leg circles are all excellent for improving mobility and control.

Like yoga, beginning can be daunting, so we recommend joining a class or having a one-on-one session with a qualified Pilates instructor.

3- Full Body Stretching Routine

Stretching routines are simple and effective ways to increase flexibility and can be done anywhere. Stretches including the quadricep stretch, hamstring stretch, doorway chest stretch, hip flexor stretch, and groin stretch will help improve full-body flexibility.

Hold each of these for 10–30 seconds one to two times. This is sufficient duration to increase flexibility.

Balance Exercises to Prevent Falls and Improve Stability

Balance exercises are vital for women over 50. From a young age to our adolescence we work on our balance. From those months and years learning to walk, to the years on the jungle gym, we play and work on our balance. However, as we advance through the year until adulthood, we quickly lose coordination and sure-footedness.

While this may not seem like an issue in our younger years, by the time we hit older adulthood, this lack of balance combined with poor bone density can lead to frailty, falls, and fractures, which in some cases can be catastrophic for the quality of life and long-term independence.

Falls are the leading cause of injury-related mortality among the elderly globally, with approximately 27,000 people dying due to falls annually.

Fortunately, you have been there before, and your balance can be regained. Below is a list of balancing exercises you should consider adding to your workout.

1- Single-Leg Stands

The single-leg stand is a simple exercise for improving balance. Standing on one leg engages the muscles surrounding our hips, knees, and ankles, forcing them to work together to improve balance.

2- Heel-to-Toe Walks

Heel-to-toe walks are a fantastic balancing exercise that requires no additional equipment. Similar to walking a tightrope. As each step requires us to carefully position the heel of one foot in front of our toes, it helps us improve balance and coordination.

3- Standing Toe Taps

Standing toe taps are another excellent balance exercise. Mimicking the initial step of walking up steps, our planted foot must maintain balance, while our leading food taps the step. Performed slowly, with engaged core muscles with your entire body working together to maintain the upright position.

4- Tai Chi for Balance and Stability

Tai Chi is a martial art that uses slow, methodical movements to improve the connection between our mind and body.

Like other martial arts, it is based on different poses. However, because of the slow gentle nature of the movement, we are required to stabilize and balance, which also enhances our mind-muscle connection.

Example Workouts for Women Over 50

In this section, we will provide beginner, intermediate, advanced, and flexibility workout routines, which can be performed at home or in the gym. The aerobic exercise routine contains walking and cycling, however, if you are performing this routine at home, go for a brisk walk.

Each program contains exercises, sets, repetitions, rest time, and a weekly schedule to help you set up your routine.

Exercises such as hip thrusts, squats, and lunges are listed without resistance. However, if you find them too easy and would like to progress, consider using a set of dumbbells to increase resistance.

Beginner Workouts

A full-body workout designed to increase strength, muscle mass, and function. It includes two strength training sessions, two aerobic workouts, and a walk for a balanced routine.

Weekly Schedule:

• Mon: Strength
• Tues: Cardio
• Wed: Rest
• Thurs: Strength
• Fri: Cardio
• Sat: Walk
• Sun: Rest

Strength Workout

• Hip Thrusts: 3 sets, 10–12 reps, rest 45–60 seconds
• Squats: 3 sets, 8–12 reps, rest 45–60 seconds
• Lunges: 3 sets, 8–10 reps, rest 45–60 seconds
• Push-Ups: 3 sets, 8–10 reps, rest 45–60 seconds
• Band Rows: 3 sets, 10–12 reps, rest 45–60 seconds

Cardio Component

• Treadmill (Gym): 1 set, 15 minutes
• Bike (Gym): 1 set, 15 minutes

Intermediate Workouts

This program increases exercises and sets, enhancing training volume and results. It’s based on a three-day resistance training routine, combined with aerobic exercise and walking.

Weekly Schedule:

• Mon: Strength/Aerobic
• Tues: Walk
• Wed: Strength/Aerobic
• Thurs: Walk
• Fri: Strength/Aerobic
• Sat: Walk
• Sun: Rest

Workout

• Hip Thrusts: 3–4 sets, 15–20 reps, rest 45–60 seconds
• Squats: 3–4 sets, 10–12 reps, rest 45–60 seconds
• Lunges: 3–4 sets, 10–12 reps, rest 45–60 seconds
• Resistance Band Row: 3–4 sets, 10–12 reps, rest 45–60 seconds
• Push-Ups: 3–4 sets, 8–10 reps, rest 45–60 seconds
• Resistance Band Bicep Curls: 3–4 sets, 8–10 reps, rest 45–60 seconds

Cardio Component

• Treadmill: 1 set, 10 minutes
• Bike: 1 set, 20 minutes

Advanced Workouts

A four-day-per-week split into upper and lower body workouts to add exercises without increasing workout duration.

Weekly Schedule:

• Mon: Lower Body
• Tues: Upper Body
• Wed: Walk
• Thurs: Lower Body
• Fri: Upper Body
• Sat: Walk
• Sun: Rest

Upper Body Workout

• Resistance Band Rows: 4 sets, 10–12 reps, rest 30–45 seconds
• Push-Ups: 4 sets, 10–12 reps, rest 30–45 seconds
• Chair Dips: 4 sets, 10–12 reps, rest 30–45 seconds
• Resistance Band Bicep Curls: 4 sets, 10–12 reps, rest 30–45 seconds

Cardio Component

• Treadmill/Walk: 1 set, 10 minutes
• Bike: 1 set, 25 minutes

Lower Body Workout

• Dumbbell Hip Thrust: 4 sets, 10–12 reps, rest 30–45 seconds
• Dumbbell Squats: 4 sets, 10–12 reps, rest 45–60 seconds
• Dumbbell Lunges: 4 sets, 10–12 reps, rest 45–60 seconds
• Calf Raises: 4 sets, 10–12 reps, rest 30–45 seconds

Cardio Component

• Treadmill/Walk: 1 set, 10 minutes
• Bike: 1 set, 25 minutes

Flexibility Workout

These stretches aim to enhance flexibility.

• Hip Flexor Stretch: 2 sets, 10–20 seconds
• Groin Rock Stretch: 2 sets, 10–20 seconds
• Quadriceps Stretch: 2 sets, 10–20 seconds
• Hamstring Stretch: 2 sets, 10–20 seconds
• Doorway Chest Stretch: 2 sets, 10–20 seconds

Benefits Of Exercise After 50

Below we discuss the benefits of exercise after 50, and reasons you should start your training today, for a better life tomorrow.

Maintain and Build Lean Muscle Mass

Exercise is a powerful tool for building and maintaining muscle mass. Muscle mass is what keeps us strong, moving, and functional.

Maintaining muscle mass requires mechanical stress. Mechanical stress in the form of resistance training can be used to overload muscle tissue to promote strength, growth, and endurance.

However, as we age, our level of physical activity decreases and muscle mass declines, leading to poor function and impaired quality of life. Exercise in the form of resistance training can be used to increase muscle mass and improve function.

Increase Bone Mineral Density

Another major benefit of exercise is it can help us maintain bone density. One of the main determinants of bone density is mechanical stress, which comes in two forms, gravity and muscular tension. Daily movements such as walking, running, standing, and lifting contribute to building and maintaining skeletal muscle mass.

Meanwhile, resistance training can be used to directly load specific muscle tissue directly, increasing mechanical stress to boost growth. This helps to preserve bone health, while additional muscle mass can reduce the risk of falls.

Improve Heart Health

Exercise and physical activity are excellent for improving heart health. In the United States, cardiovascular disease accounts for 600,000 deaths each year (25%).

When we perform cardiovascular exercise, our blood pressure and the amount of blood pumped out of our body increases, strengthening our hearts, and leading to lower resting heart rate and cardiac muscle growth.

More than just strengthening our heart function, it helps to reduce the risk of cardiovascular disease. It lowers blood pressure and boosts good cholesterol levels while reducing the risk of obesity.

Exercise For Longevity

Exercise has been associated with greater longevity. It has been shown to reduce mortality risk by between 30%–35% for factors such as diabetes, high blood pressure, coronary heart disease, stroke, and cancer. Regular physical activity increases life expectancy by between 0.4 to 6.9 years.

Additionally, grip strength has been linked to longevity. This is because it is an indicator of current overall strength, upper limb function, and bone mineral density. While it does not require the performance of movements such as walking, its lower grip strength was linked to those with poor daily function and mobility.

Furthermore, exercise has been linked to improved mood and cognitive function. This is our mental processing including memory, processing speed, learning, and decision-making.

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Final Thoughts on the Best Exercises for Women Over 50

As we enter our 50s exercise and physical activity are more important than ever. The decline of our skeletal muscle, and bone mass, combined with the increased risk of heart disease, means we must be proactive to preserve function and independence.

Performing an exercise routine consisting of strength, aerobic, balance, and flexibility training can help maintain function, and enhance our quality of life.

If you want to maintain your health, why not try our workouts? We recommend performing at least three sessions per week in the gym, outdoors, or in a class. This will ensure you are providing your body with a significant challenge for incredible health benefits.

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FAQs

What are the best strength exercises for women over 50?

The best strength exercises for women over 50 include bodyweight squats, lunges, push-ups, resistance band rows, and hip thrusts. These exercises help build muscle mass, improve balance, and enhance overall strength without putting too much strain on the joints.

How often should women over 50 exercise to see results?

Women over 50 should aim for at least 3 to 4 strength training sessions per week, complemented by aerobic exercises such as walking or cycling, and flexibility routines like stretching. A balanced routine ensures muscle growth, cardiovascular health, and improved flexibility.

What are the benefits of resistance band exercises for women over 50?

Resistance band exercises are low-impact, making them ideal for women over 50. They help build strength, enhance mobility, and reduce the risk of injury. They can be used for various exercises, such as bicep curls, rows, and squats, making workouts more versatile and effective.

Is it safe for women over 50 to perform high-intensity workouts?

While high-intensity workouts can be beneficial, women over 50 should consult their healthcare provider before starting. A gradual increase in intensity, focusing on low-impact options like cycling, resistance training, and bodyweight exercises, is often recommended for safety and long-term results.

How can women over 50 improve flexibility through exercise?

To improve flexibility, women over 50 should incorporate stretching routines, such as hip flexor stretches, quadriceps stretches, hamstring stretches, and doorway chest stretches. Performing these exercises after workouts or as a standalone session helps maintain mobility and reduces stiffness.

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