Weight Training for Women Over 50 – Exercise Options 2

Women over 50 who have never done strength training before need not be afraid of trying it out if done properly and progressively. Weight training for women over 50 years of age has huge benefits in terms of building bone density and staving off Osteoporosis, increasing muscle strength and fitness.

Here is a selection of basic exercises in the PUSHPULLSQUATLUNGEPLANK protocol which uses all your major muscle groups. Use these 5 exercises as part of the Basic Workout Program found here.

Push Exercise – Dumbbell Shoulder Press (seated or standing)

Use dumbbells of 3 – 5lbs for 10 to 12 repetitions.

Pull Exercise – Bent over rows with dumbbells

  • Draw your shoulder blades inwards towards each other with each repetition.
Lunge Exercises – Forward Lunge

  • You may find this exercise much harder than it looks! Bear in mind that this is a young, fit person in the demonstration, and don’t beat yourself up if you can’t go as low without losing your balance.
  • You may also find that you struggle to return to the standing position. This is normal until you build up your strength.
  • Do at least 10 repetitions, counting on the second leg (you would do 20 single movements).
Squat Exercise -Bodyweight Squat

  • If you don’t have the weight plates shown in the video, just do the squat movement without them. That is how most people start out.
Plank Exercise – Forward Plank

  • There are two variations of the forward plank exercise shown here: With bent knees, and the extended version when you feel stronger.
  • Hold this position for 20 seconds, adding an extra 5 seconds every third day.
  • Work up to 2 minutes when you feel strong enough. Use a timer.


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6 thoughts on “Weight Training for Women Over 50 – Exercise Options 2”

  1. Wow! I looked at this site for finding work out tips for my mom (she is 56) and with her arthritis, it can be difficult to find workouts that she can do. I think I am going to give her this page as it has so much that she could benefit from. But while looking through, I realized I could benefit from it as well.


    1. Hi Angela,

      These exercises could certainly benefit both you and your mom! I hope that you both try them and let me know if it works for you. 

      Thanks for reading.

  2. This is a very interesting an informative article. I have been looking for exercises for my older relatives to keep them active. The video tutorials are extremely helpful so I don’t have to teach them and they can do it on their own.
    These tutorials will help decrease the chance of any strains or injury. Thanks for all of your research.

    1. Hi Lane,

      I’m glad that you found the post interesting and informative. It is important to exercise with correct form, especially as you get older to prevent injury! I hope that your older relatives will be able to use these to increase their mobility and fitness!

      Thanks for reading!

  3. Thank you for posting all these great exercises and encouraging strength training for older women. It really is never to late to start. How many times per week do you recommend doing these exercises? What is the best way to determine how much weight should be used for each exercise?

    1. Hi Lisa,

      Thank you for your comment. It really is never too late to start, better late than never! Start with 3 x per week, and as you get fitter, you can increase it to 4 or 5 times per week. 

      Beginner or older/unfit women should start with 3 to 5 lbs and practice getting the movements right before going onto heavier weights. This can be increased as strength increases. 

      Many women are afraid of using weights for fear that they will end up looking like female body builders with huge muscles. This will not happen unless you start taking steroids or do excessive training, so no need to worry!

      Hope this answers your questions, and best of luck if you’re just starting up!

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