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 PUSH – PULL – SQUAT – LUNGE – PLANK 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.