Strength Training for Women Over 50: 11 Moves

Fitness, Lifestyle, Menopause, Strength Workouts, Total Body Workouts, Workouts

By: // July 25, 2021


While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

Exercise not only keeps you feeling and looking younger but actually physically slows down the aging process. And while exercise comes in many forms, strength training is where the true anti-aging magic happens. Strength training is one of the best types of exercises for women over 50 – it’s time to start! 

Let’s explore in detail the benefits of strength training for women and some of the specific strength training exercises women over 50 should do.

Weight Training for Women Over 50 Program Guide

Why Is It Important to Strength Train After 50? 

Woman over 50 holding dumbbells and squatting in living room for strength training session

The important benefits of weight training for women over 50:

Builds Lean Muscle Mass 

As we get older, our bodies inevitably go through muscle loss, if we’re not focused on a strength training workout regularly. Those who strength train see tighter, more toned bodies, rather than getting “bulky”.

Being stronger means you are able to stay independent and strong for life’s daily activities such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports. 

Around the age of 30, we start to lose our muscle mass if not doing anything to actively replace it. As many women age, they become more sedentary, and hence, their muscles start to deteriorate. That’s why you need to start doing strength work. Building lean muscle is not only healthy, it looks great.

Builds Bone Density

Muscle loss can have further consequences on bone health. Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans.

By strength-training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place. Bone density is a big deal and strength training is the best way to preserve it.

Middle aged woman lifting weights

Decreases Body Fat

Maintaining a healthy weight is important when it comes to preventing many diseases that come with aging. By strength training, you are able to decrease the amount of body fat, both internally and externally.

A healthy amount of fat is both good and necessary. Too much, however, is not. Strength training exercises can help with this. 

Weight Training Speeds Up Metabolism

Strength training and lifting weights lead to more muscle mass, which then leads to a  higher metabolism. Muscle uses more calories at a resting heart rate than body fat. 

When you have more muscle mass in your body, you burn more calories every day. This is why you want to get started asap!

woman over 50 smiling outdoors in yellow sweater

Improves Mental Health

Strength training is not just about more muscle mass. As you get older, you may go through a lot of life changes making it normal to feel sad, stressed, or uneasy about these changes. Adopting a strength training program has been shown to improve your confidence and boost your mental health. Harvard Medical School reports that exercise helps lessen the incidence and the degree of clinical depression.

Improves Balance, Coordination, and Mobility

As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength and protecting bone health, but you are also forcing your body to function in an unbalanced state, thus improving overall balance and coordination.

For balance exercises, check out our guide: Balance Exercises for Seniors: You Can Improve Balance

Reduces Risk of Many Diseases

According to Tufts University, strength training exercises will reduce the risks and symptoms of several health problems too including arthritis, diabetes, osteoporosis, obesity, back pain, and depression.

Related: How to Regain Flexibility Over 50 

11 Best Strength Training Exercises for Women Over 50

Here are 11 exercises for women over 50 that will work for every muscle group and give you a good total body workout. Several use your body weight and a few require a set of dumbbells. Choose a weight that allows you to complete 12 repetitions of each exercise. If the exercise feels too easy, go a little heavier. 

Workout Instructions

  • Perform each exercise shown below anywhere between 12 and 15 repetitions.
  • Repeat the entire circuit of the 11 strength training moves a total of 2 times through the circuit. Between each circuit take a 1-minute break to grab your breath and start back from the top.

1. Basic Squats for Strength Training

Chris Freytag performing basic squats

Here’s how to perform a basic squat:

  1. Stand tall with your feet hip-width distance apart. Hips, knees, and toes all pointing forward. 
  2. Bend your knees and sit your butt back as if you are going to sit in a chair. Primarily keeping your weight equally in both heels, allowing you to keep your knees behind your toes. 
  3. Hit the bottom of your squat, pause, and then rise back up to stand and repeat the full exercise. 

Muscles Targeted: Quads, Hamstrings, Glutes, and Core 

2. Modified Push Up for Strength Training

Chris Freytag doing a modified push-up from her knees on a purple yoga mat.

Here’s how to perform a modified push-up: 

  1. Begin in a kneeling position with your hands below your shoulders and knees back behind your hips. 
  2. Keep your gaze in front of your fingertips so your neck stays long, squeeze your glutes and inner thighs together, keeping the lower body active. 
  3. Slowly lower yourself to the ground, keeping your elbows back at about a 45-degree angle. 
  4. Press yourself back up to the starting position 
  5. Repeat for the desired amount of repetitions

Advancement to this Exercise: Once you have mastered the modified push-up try a full push-up from your toes. Begin in a high plank position, hands stacked underneath the shoulders, legs long behind you. Lower your chest to the floor, with your elbows pointing slightly back, until you are just above the ground. As you exhale, tighten your belly and push yourself back up to a plank position. 

Muscles Targeted: Upper Body, Chest, Back, Shoulders, Biceps and Triceps, and even your Core.

3. Reverse Grip Double Arm Row for Strength Training

Chris Freytag doing a reverse grip dummbell row with a pair of black dumbbells.

Here’s how to perform a reverse grip double arm row

  1. Start this exercise with your legs together and sit back into a small squat; engaging the glutes and abdominal wall. Arms will be stretched out in front of the body holding the weights with the palms facing the ceiling.  
  2. Drawing your elbows back by squeezing your upper back muscles together, pull the elbows gently past the hips so you feel the lats and triceps engage and return to the starting position with control. 

Options: Start with a lighter set of weights and focus on slow controlled movements. Take a 3-second pause at the top of the range of motion and slowly return to the starting position. Once you’ve mastered lighter weights with a slow and controlled pace, grab a set of heavier weights and try completing a few more repetitions. 

Muscle Groups Targeted: Upper Body, Triceps, Back, and Shoulders 

4. Full Body Roll-Up for Strength Training

Chris Freytag doing a full body roll-up on a purple yoga mat.

Here’s how to perform a full-body roll up:

  1. Start lying on a mat (or the ground) with your arms extended overhead, legs long, and feet flexed towards your face. 
  2. Inhale as you lift your arms up and begin curling your chin to your chest. Exhale as you roll the entire torso up and over, keeping your legs straight, abs engaged, reaching down towards the toes. 
  3. Inhale as you begin to roll back down your spine, one vertebra at a time, and exhale as the upper portion of the back lowers to the ground, reaching your arms back overhead. 
  4. Repeat moving slowly and using the abdominals to lift and lower, not using momentum. 

Muscle Groups Targeted: Core, Shoulders, and Back

5. Dumbbell Deadlifts for Strength Training

Chris Freytag doing a dumbbell deadlift with dumbbells.

Here’s how to perform a Dumbbell Deadlift

  1. Start standing with your feet hip-width distance apart and weights facing towards the front of your thighs. 
  2. Tighten your abdominals and keep a flat back as you bring a soft bend through the knees, lowering the dumbbells towards the floor. 
  3. Send your butt backward with a slight hip hinge, squeeze the glutes, and use your hamstrings to lift and return to your upright position. 

Muscle Groups Targeted With This Exercise: Hamstrings and Glutes 

6. Forward Lunge with Bicep Curl for Strength Training

Chris Freytag doing a forward lunge with a bicep curl using dumbbells.

Here’s how to do a Forward Lunge with A Bicep Curl:  

  1. Start standing tall with your feet hip-width distance apart. Take a large step forward with the right leg and lower your back knee down to the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. 
  2. Bring weights in towards your shoulders to complete the bicep curl at the bottom of the lunge, then push off the front foot and return to the starting position. 
  3. Repeat on the other side. 

Muscle Groups Targeted: Quads, Glutes, Hamstrings, and Biceps

7. Forearm Plank for Strength Training

Chris Freytag doing a forearm plank on a purple yoga mat.

Here’s how to hold a forearm plank

  1. Begin by lying on the floor with your forearms flat on the ground. Your elbows should be aligned directly below your shoulders. Hands should be separated by the width of your elbows. 
  2. Engage your core, press down through your elbows, and raise your body up off the floor, keeping your body in a straight line from your head down to your feet. Pull your navel into your spine and squeeze your glutes to keep your hips in line with your shoulders. 

Modifications to this Exercise: Drop down to your knees and hold from your forearms and your knees. This will allow you to focus on squeezing your belly into your spine without dropping your hips or dumping pressure into your low back. 

Chris Freytag doing a forearm plank modified from her knees on a purple yoga mat.

Muscle Groups Targeted with This Exercise: Core/ Abdominals, Shoulder, Chest, Upper Back, Arm, and Leg Muscles.

8. Single Leg Hamstring Bridge for Strength Training

Chris Freytag doing a single leg glute bridge on a purple yoga mat.

Here’s how to perform a single leg hamstring bridge

  1. Lie on your back with bent knees both hip-width distance apart. Your feet will be flat on the mat stacked underneath your knees. Once in a bridge position extend right leg long towards the ceiling. 
  2. Squeezing your glutes and lower body and then lifting your hips off of the mat into a bridge. Lower and lift the hips for a desired number of reps and then repeat the exercise on the left leg.

Muscle Groups Targeted: Hamstrings, Glutes, and Quads

9. Tricep Kick Back for Strength Training

Chris Freytag doing tricep kickbacks standing with black dumbbells.

Here’s how to perform a tricep kick back

  1. Start with your feet together (or hip-width distance apart), sit back into a slight squat with arms bent at 90-degree angles, and weights at the sides of the chest. 
  2. Press the dumbbells back past the hips, keeping the line from your shoulder to your elbow joint stable and only finding movement from the elbow joint to the dumbbell. Return back to the starting position with weights at 90-degrees.

Advanced Option: Stability Ball Tricep Kick Back

Adding the stability ball to a tricep kickback is a strength exercise that will not only strengthen the triceps but will also challenge your core stability. An exercise that can be done by all levels from beginners to advanced will make you work your entire body in order to keep you on the stability ball. 

Chris Freytag doing tricep kickbacks with dumbbells, lying on a silver/ grey stability ball.

Here’s how to do a stability ball tricep kickback: 

  1. Holding dumbbells, place your chest firmly on the ball with arms draped along your side body and legs extended on the floor behind you. Keep your head in line with your spine, squeezing your glutes to hold yourself in a stable plank position on the ball. 
  2. Pull your elbow up to a 90-degree angle for the starting position of the tricep kickback. 
  3. Press the dumbbells back, squeezing the triceps. 
  4. Release weights back down to starting position, maintaining balance on the stability ball the entire time. 

Muscle Groups Targeted: Triceps and Core. 

10. Shoulder Overhead Press for Strength Training

Chris Freytag doing an overhead shoulder press with black dumbbells.

Here’s how to perform a shoulder overhead press

  1. Start with your feet hip-width distance apart. Bring your elbows out to the side creating a goal post position with your arms. Elbows will be straight out from shoulder height and abdominals held in tight. 
  2. Press dumbbells straight overhead until your arms are straight. Slowly return to starting position (goal post arms) with control. 

Muscle Groups Targeted: Shoulders

11. Bird Dog for Strength Training

Chris Freytag doing bird dog on a purple yoga mat.

Here’s how to perform bird dog

  1. Kneel on a mat (or any soft surface) on all fours
  2. Reach one arm long, drawing in the abdominals, and extend the opposite leg long behind you. 
  3. Hold, engaging your lower body for 5-10 seconds, and return to all fours. 
  4. Repeat on the other side.  

Muscles Groups Targeted: Abdominals and Low Back

Try these strength exercises two  different ways: 

1. 10 Minute AMRAP Workout (As Many Rounds as Possible Workout) – Set a timer for 10 Minutes. Complete a total of 10 repetitions of each exercise above. Repeat as many times as possible within 10 minutes. Taking breaks as needed – the goal is to get through as many rounds as you can of all strength exercises in the 10 minutes. 

2. Circuit Workout – In this circuit workout we are going to bundle a few of the exercises together and you will repeat each circuit 2 times. 

  • Complete Exercises 1 – 4 together: You will complete 10 repetitions of each exercise (squats, mid-back rows, modified push-ups, and the full-body roll-up) and repeat the circuit again for a total of 2 rounds. 
  • Complete Exercises 5 – 7 together: After completing 2 rounds of exercises 1 – 4, you will move onto exercises 5 through 7. Completing 10 repetitions of each (deadlift, lunges with bicep curls, and 1 minute of a forearm plank) and repeat the circuit a total of 2 rounds. If you need to modify the forearm plank you can adjust the time down to 30 seconds or drop down to your knees and continue to engage your core. 
  • Complete Exercises 8 – 11 together: After completing the first 2 circuits, you will move onto the third circuit which consists of exercises 8 through 11 (single leg hamstring bridge, tricep kickback, shoulder overhead press, and bird dog). Complete 10 repetitions of the 4 exercises and repeat the circuit one more time! 

Additional Strength Training Tips for Women Over 50

The CDC has set the guideline that everyone should perform strength training activities at least two days a week. This goes for anyone in their 30s and all the way up into your 50s, 60s, and even 70s! Strength training is perfectly safe for women over 50, but there are a few tips you should know before getting started: 

  • Consult your doctor before dramatically changing your exercise regimen or if you have any pre-existing conditions or injuries. 

The good news is that we can beat the odds by continuing to weight train, helping to build and maintain muscles throughout life! So what are you waiting for, grab a pair of weights and get started with your weight training journey today! 

READ THIS NEXT: How To Prevent Menopausal Weight Gain


Printed from GetHealthyU.com

49 Comments


on July 26, 2021 at 12:45 PM Reply

Great training tips, I start immediately to test these exercises. Thanks for sharing


on June 9, 2021 at 7:33 AM Reply

Before doing an exercise, especially one you've never done before, be sure to find out the correct form and amount of resistance you should be using. Often times, this is best checked by watching your movements in a mirror or having a friend or partner help you. Incorrect form can lead to limited results or injury. A great fitness tip is to do sit-ups. Even though many people claim that sit-ups are not effective, they are actually very effective. They give you a bigger range of motion, which strengthens the abs. However, you should never do sit-ups with your feet anchored because you could hurt your lower back. If you are having a hard time getting motivated to map out a comprehensive workout program, try starting with baby steps. Try to incorporate two or three brief (30 minutes) strength-training or aerobic workout sessions every week. While you may not see instant results, studies show that even minor positive changes in a sedentary lifestyle can have long-term gains in terms of overall health.


on June 4, 2021 at 11:00 AM Reply

Many times I started at home and it usually lasted me a week, but no more.... That's why you have to go to the gym. So many perks! There are people around you and they motivate you to exercise.


on April 12, 2021 at 4:58 PM Reply

Your advice about strength training is right on. And, as you know, should be combined with aerobic activity as well, such as walking, jogging, or running. I joined a wellness facility where I worked when I was 50. I am now 78. I continued my wellness program after retirement which included spinning, walking/jogging, and weight room. I did have to adjust my program when my facility closed due to Covid (I really miss the weight machines), so I'm now walking 12-16 miles/week outdoors and weight training a couple days a week at home. If weather prevents outdoor walking, there are ample You Tube indoor walking videos. I like your program to enhance the one I'm using. which includes 10, 8, 5 lb weights and pyramiding. I'm always looking for the most effective tricep exercise. As one ages, strength is so important. Thanks for your great advise. Please keep the suggestions coming.


on March 12, 2021 at 12:37 PM Reply

This is exactly the start I needed. I’ll be 54 in June and my knees have started hurting when I try to do squats. Do you have any suggestions?


    on March 16, 2021 at 12:37 PM Reply

    Hi there - If squats hurt your knees have you tried doing glute bridges on the ground? They work the same muscle group without the impact on the knees. Take a look at this blog as well - the no squat no lunges workout - https://gethealthyu.com/no-squat-no-lunge-booty-workout/


on February 20, 2021 at 6:02 PM Reply

Wonderful post Chris. Weight training also depends on the age. Don't you think?


    on March 16, 2021 at 12:54 PM Reply

    Hi Jane - I am not sure what you mean by this? But weight training we as women should continue to do as we age. As us women age, we loose our muscle and the only way to keep it on is by lifting weights. I am 55 years old and I would say I am stronger now than I was in my 30s because I continue to weight train. This doesn't mean you need to be lifting 30+ lbs but some sort of weight training no matter what your age is beneficial.


on January 31, 2021 at 10:26 AM Reply

The video is awesome! The exercises are great and the pace is nice


on January 30, 2021 at 7:37 AM Reply

Actually, a pound of muscle weighs the same as a pound of fat---but the pound of muscle takes up a much smaller space. Muscle also burns calories while fat does not (except for the calories burned carrying it around).


on January 26, 2021 at 12:11 PM Reply

I have really bad knees and can’t kneel ( even on a sofa to look out the window) How can I modify the ones that kneel? Thanks very much❤️


    on January 27, 2021 at 11:36 PM Reply

    You can most certainly modify the ones that kneel if they do not work for you! That's the best thing about fitness, you can be creative and do what works best for your body. If it doesn't work, don't do it and find something that does feel good!!


on January 8, 2021 at 1:42 PM Reply

Hi Chris. I am 50 and have suffered 2 strokes within 2 years. I have realized I need to get back to where I was as far as my walking, talking, writing, balance and came across your regimen of 11 STRENGTH TRAINING MOVES FOR WOMEN OVER 50. I know you don't have very much to go on with my condition but I want to ask...should I start with your workout or should I start with something more simple? I feel like I need to start somewhere. Thanks and I hope you're having fun day! Tracy


    on January 11, 2021 at 10:25 PM Reply

    Hi Tracy - Yes, I don't know much about your situation, but I would say you can start with this workout but start with lighter weights and make sure that you are performing these exercises with proper form! I would also say that you want to start slow. So maybe jumping into 2 or 3 days of moving your body to start and see how your body reacts. If you're feeling good and can take more, increase the number of days OR even the length of time you're moving your body throughout the day! Does this make sense? Start slow and always strive for progress. But I would say that you can start with this workout, but do it at your own pace and with lighter weights to start!



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