AT HOME STRENGTH WORKOUT 

Chris Freytag, CPT 

 READY TO BUILD STRENGTH?

11 STRENGTH TRAINING MOVES YOU SHOULD DO TO STAY FIT OVER 50

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DO THE WORKOUT

PERFORM EACH MOVEMENT ANYWHERE BETWEEN 12 AND 15 REPS  REPEAT THE CIRCUIT OF ALL 10 EXERCISES 2 TIMES THROUGH! 

1

BASIC  SQUATS 

TIP: Keep all your weight in your heels to press butt back

Basic Squats - Tip: Keep your weight in your heels to press butt back and down.

Basic Squats - Tip: Keep your weight in your heels to press butt back and down.

2

MODIFIED PUSH UPS FROM THE KNEES 

TIP: Keep your elbows in tight to your body as you lower yourself down and up

Modified push-ups from the knees. Keeping your elbows in tight to your body as you lower and lift.

Modified push-ups from the knees. Keeping your elbows in tight to your body as you lower and lift.

3

REVERSE GRIP ROW

TIP: Pull your elbows in tight to your side and row weights past your rib cage.

Reverse Grip Row with dumbbells. Keep your back flat and row the weights past your hip.

Reverse Grip Row with dumbbells. Keep your back flat and row the weights past your hip.

FULL BODY ROLL UP 

TIP: Tuck your chin first to start rolling up. Roll down through every vertebrae.

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Full Body Roll Up - perform this move for extra core strength which is important for women over 50 as you age.

Full Body Roll Up - perform this move for extra core strength which is important for women over 50 as you age.

5

DUMBBELL  DEAD LIFT 

TIP: Keep back flat and stick booty out. Soft bend in the knees.

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Dumbbell Deadlift. This movement is going to tone the backside of your hamstrings.

Dumbbell Deadlift. This movement is going to tone the backside of your hamstrings.

6

FORWARD LUNGE WITH BICEP CURL 

TIP: You can bicep curl at the bottom of the lunge or stand and bicep curl!

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Forward Lunge with a Bicep Curl. If forward lunges hurt your knees, perform a reverse lunge or stand and do a bicep curl.

Forward Lunge with a Bicep Curl. If forward lunges hurt your knees, perform a reverse lunge or stand and do a bicep curl.

7

SINGLE LEG GLUTE BRIDGE 

TIP: Squeeze your glutes to lift and lower - great for low impact on the knees!

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Single Leg Glute Bridge. Working the back side of the hamstring again, but unilaterally.

Single Leg Glute Bridge. Working the back side of the hamstring again, but unilaterally.

8

TRICEP KICKBACK 

TIP: Keep your elbows high as you extend the tricep back.

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Tricep Kickbacks. Keep your elbows high as you extend the tricep back.

Tricep Kickbacks. Keep your elbows high as you extend the tricep back.

9

SHOULDER OVERHEAD PRESS 

TIP: Start with goal post arms to press weights overhead, keeping your shoulders down

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Overhead shoulder press with dumbbells.

Overhead shoulder press with dumbbells.

10

BIRD DOG 

TIP: Keep your spine long as you lift opposite hand and opposite leg off the ground.

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Bird Dog is a movement often seen in yoga, but can also be used as a strength training movement for the core and low back.

Bird Dog is a movement often seen in yoga, but can also be used as a strength training movement for the core and low back.

FOLLOW ALONG FOR MORE TIPS ON EXERCISES TO STAY FIT OVER 50!

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