Top 7 Weight Training For Women over 50

Want to be strong, healthy, and balanced, as well as really feel 10 years younger? After that, it’s time to pick up some weights. In this article, you will know my top 7 exercises of weight training for women over 50.

Age really is simply a number. You might be 60, yet look 45 and also really feel 35. Or, you may be 50, however, look 60. It all involves exactly how well you take care of your body and also what you do to remain energetic.

This article will help you to look younger, stronger like you were in your 30’s.

Weight Training For Women over 50

Weight Training For Women over 50, this picture shows a lod lady bend on the bench and lifting dumbbell

That’s due to the fact that ladies shed as much as 5% of their lean muscle mass tissue per year, starting in their 30s – which number rises after 65. I can not emphasize sufficient how essential muscle mass is to your life.

There is a direct connection between your health and also the amount of muscle mass that you have. Check out my review about the benefits of weight training What Are The Advantages Of Weight Training?

The more muscles you build, the much faster your metabolic process run, tighter as well as stronger you obtain, and the easier it is to lose weight as well as keep it off. It also decreases your threat for diabetic issues, stroke, heart problems, and also helps you less become injured.

Something magical takes place when you grab a heavy item and also are amazed by your own strength. It’s an unbelievable feeling to climb up a trip of stairs and also feel effective, or when you find that you no longer require the aid of a man to relocate boxes. It’s time for women to discover their power.

Here are my top 7 exercises and you will be going to learn step by step every exercise, It will help you to strengthen your muscles and bones and also will keep you fit.


Weight Training For Women over 50 ,this picture shows a old women holding the dumbbells in front of her arms

Every female ought to do a full-body strength-training regimen such as 1-3 times a week. Then on top of that, you may include the various other parts of fitness like yoga, dance, walking, or swimming.

You can finish all of these relocate one exercise, or you can split them up if you’re short on time. Objective to finish 3 collections for each and every relocation, as well as choose a weight that makes it testing to complete the final rep of each collection.

What you’ll require: While the gym is a great place for weight training, you can do these steps in the house too. All you’ll need is a chair, hand weights, and also a mat.

Let’s get start it

1. Seated Overhead Press

One of the weakest activities for all ladies of all ages is pressing upwards overhanging. Because of the reduced muscular tissue mass at 50, this essential motion pattern is additionally handicapped. This action increases the lean muscle mass around your shoulders, reducing your danger for neck, shoulder, and also lower back injuries when pressing something heavy.

How to do it?

  • Sit on the bench with your back supported and 5-8 pound dumbbells relaxing at your shoulders. Sit up high as well as guarantee that your elbow joints are below your wrists.
  • Press up to ensure that your joints remain in front of your body, and also not bent on the sides. End with the dumbbells directly over your head, hands ahead, with joints totally extended, but not locked.
  • Slowly release down complying with the very same pattern of movement, ending at the beginning position. That’s one repetition.
  • Do 10 to 12 reps.

2. Chest Fly

The breast muscles (pectorals) for all females are particularly weak and underdeveloped. By boosting the mass in this muscle team you are adding a substantial percentage of lean mass towards your general wellness. In addition, the breast muscle mass is in charge of supporting breast tissue. This move will bring a bit much more lift to your upper body.

How to do it?

  • Lay on the floor with your knees bent at 90 levels and also feet flat.
  • Hold 5-8-pound dumbbells straight over your breast with your palms facing each other. Press your shoulders away from your ears as well as downward towards your awareness of maintaining your core.
  • With a slight bend at the arm joints, open your arms out to the sides till your upper arms touch the flooring.
  • Do not stress in your arms, or allow your wrists to touch the floor. Agreement the muscles in your chest to return the dumbbells back to the beginning position. That’s one rep.
  • Goal to finish 12 to 15 reps.

3. Bent Over Row

Due to gravitational pull, we are continuously combating a battle to keep our body upright with excellent alignment. This exercise strengthens every one of the muscular tissues in your back enhancing both bone thickness of the spine as well as correct assimilation of the spine. It also aids to fight off the decrease in the bone that occurs over 50 and also will keep your stance upright.

How to do it?

  • Using 8-5-pound dumbbells, guarantee a chair.
  • Position your feet under your hips and also fold onward so that your head can rest comfortably on the chair or surface.
  • Keep your knees slightly bent and your neck kicked back. Begin with your hands encountering each various other directly under your shoulders.
  • Bend your elbow joints and draw the dumbbells towards till your hands are next to your ribs. Attract the shoulder blades with each other on top.
  • Hold it for 2 seconds, then slowly release it back to the beginning position. That’s one rep.
  • Aim for 12 to 15 reps.

4. Hammer Curl

The muscular tissues of your arms are very tiny from a volume perspective. As a result of the muscular tissue loss that has occurred because of your 30s (sarcopenia), these muscle mass are atrophied. It’s important to keep your arms muscles solid so that you are able to lift objects safely as well as easily. It’ll make your arms look terrific.

How to do it?

  • Stand with your feet under your hips and also hold 8-10-pound dumbbells at your sides with your hands encountering internal.
  • Stand with a long, tall spinal column. Bend your elbows and bring the dumbbells upward toward your upper body, keeping your hands dealing with each other.
  • Draw the dumbbells up till they touch the front of your shoulders. Hold it for 2 seconds and agreement the muscular tissues in your arms.
  • Gradually lower pull back to the starting position. That’s one rep.
  • Goal to complete 10 to 15 reps.

5. Dumbbell Pullover

This exercise enhances your capability to pull heavy objects a lot more safely as well as effortlessly. Many women first complain about the soft tissue that is on the back of their upper arms. This move directly targets the triceps muscle mass to bring even more muscular tissue and more rigidity to this location.

How to do it?

  • Lay on the floor with your knees bent and also feet level on the floor. Hold a 10-15-pound dumbbell by one end to ensure that the other end gets on the floor when you extend your arms expenses.
  • Start with your core engaged, and also attract your shoulders down away from your ears and also toward your hips.
  • From there, lift the dumbbell from the floor, maintaining your arms long, and make a huge arc over your body until the dumbbell more front than your breast.
  • Slowly lower the dumbbell back to the floor making the exact same arc. That’s one rep. 
  • Without fully releasing the dumbbell to the floor, right away raise it again and also complete 12 to 15 reps

6. Standing Calf Raises

One of the greatest concerns as we age is the threat of dropping. This exercise improves the stability and wheelchair of your feet as well as lower legs, and also the capability to know where your body remains in space. This feeling is called proprioception and also gives you control and power over your body.

How to do it?

  • Hold a 5-10 pound dumbbell in your right hand, and place your left hand on a chair or tough things for balance.
  • Change your weight onto your left foot as well as lift your right foot off the floor. Stand with a long, tall back, and also allow the dumbbell to hang at your side.
  • Press right into the sphere of your left foot to make sure that you relocate up onto your toes. Keep your left knee completely opened up without securing it.
  • Press up as high as possible, after that slowly lower back to the beginning position. That’s one rep.
  • Purpose to complete 15 reps on this leg, then switch and do the exact same on the various others.

7. Reverse Lunges

This exercise strengthens the direct movement patterns that regulate walking, stair climbing, and also the transition from sitting to standing. It reinforces your entire lower body and also will help to maintain you as energetic as you want to be.

How to do it?

  • Stand beside a chair or tough object to utilize for balance.
  • Hold a 5-10 pound dumbbell in your right hand and also position your left hand on the chair. Focus your effort on your left leg and also take a large step in reverse with your best leg.
  • Use the toughness of your left leg to reduce down till your right knee almost touches the floor.
  • Press into your left heel to push up, and advance returning to the beginning position. That’s one repetition.
  • Goal to finish 10 to 12 reps on this side and after that finish the same on the other.

I hope you learned my top 7 exercises of weight training for women over 50. If you need any kind of help regarding this article, leave the comment below. I will happy to reply.

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2 Replies to “Top 7 Weight Training For Women over 50”

  1. This post taught me a lot about muscle mass and fitness. As someone who is over 50 it made me realise how important it is to do a bit of weight training. Thankfully, I look young, but I’ll certainly try a few of the exercises you outlined. The seated dumbell overhead press is a good exercise for me as I had a stroke a few years ago, leaving me with a weaker arm. I actually have a couple of hand dumbells so I’ll try it out

    1. If you are over 50, these exercises are best for you. You can try all these exercises one by one, to change every time and you will not get bored from one workout.

      Thank you.


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