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These are the six trainer-approved exercises women in their 50s should do every week
If you’re a woman in your 50s and navigating menopause, weight lifting can be a game-changer for bone health. During this stage of life, estrogen levels naturally decline and so does bone density and muscle mass—but lifting weights can combat this. Strength training not only supports bone health, but builds muscle, metabolism and confidence.
I spoke to one of my favorite trainers, Cecilia Harris from health and fitness app RWL, who explained why she thinks every 50-year-old woman needs to strength train.
“In our 50s we have already started to lose a significant amount of muscle mass, and when this happens we lose so much of our physical health.
“Losing muscles directly impacts your mobility, strength, energy level, metabolism, immune system and even your organ function. So using weights to help us maintain muscle is everything as we age.”
Harris has created this beginner-friendly weights workout for women in their 50s—get ready to give it a try.
How to do this weights workout for women over 50
The moves:
- Goblet squat
- Overhead press
- Wood chop
- Single-arm triceps extension
- Kneeling single-arm row
- Weighted glute bridge
You’ll need a pair of dumbbells for this workout. Harris recommends using light weights for the upper-body moves and a medium weight for your lower body.
Perform each exercise for 12-15 repetitions and complete three rounds. Take 20-30 seconds of rest between moves and between sets.
For best results, aim to lift weights at least twice a week. This gives adequate recovery time in between sessions. Consistency is essential and when you find a workout plan that you can maintain long-term, you’re more likely to stick to it.
Why these six moves are good for women in their 50s
“We lose muscle mass every year in our 50s, but these exercises are designed to help maintain it by working the whole body,” says Harris.
“They are also controlled moves, which are great for beginners as you can do them easily without feeling like you are wobbling around or struggling to get the combination right. You can really focus on the movement without losing confidence in your ability.”
If you are new to exercise in your 50s, Harris has the following advice: “It’s all about keeping your confidence. Instead of copying lots of younger trainers doing complex, combination exercises or high-impact cardio, know what is going to serve you and your body.
“Concentrate on getting confident with a move before going heavier with the weights, and enjoy the process of starting to lift rather than going too hard, too soon. Also, do it at home! It’s a safe space and you will be more likely to stay consistent.”
