Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Maintaining or creating a healthy and active lifestyle becomes increasingly critical as we age, regardless of how well we care for ourselves. For women over 50, the significance of staying fit goes beyond mere aesthetics; it's about forging a path to a high quality of life, preserving mobility, and preempting age-related health issues.
In this extensive article, we will navigate through a specially new exercise program tailored to the unique needs of women over 50. This holistic program is designed to maintain and enhance strength, flexibility, and cardiovascular health, offering a comprehensive roadmap for staying active, maintaining balance, and thriving as the years progress.
Table of Contents:
- The Workout Plan
- Cardiovascular Recommendations
- Progression and Modifications
- Addressing Challenges For Women Over 50
- Inspirational Stories From Women Over 50
- Additional Resources
- FAQs
- Conclusion
The Workout Plan
Warm-Up Routine
Before delving into the exercise program intricacies, understanding the importance of a proper warm-up is essential. This preparatory phase, taking approximately 15 minutes, is meticulously divided into two components.
Aerobic Warm-Up
Initiate your warm-up with a brisk walk or engaging in low-impact aerobic exercises for at least 5 minutes. This gradual increase in heart rate serves as a preamble, priming your cardiovascular system for the more intense activities to follow.
Dynamic Stretching
Building on the aerobic warm-up, seamlessly transition into dynamic body weight stretching exercises. These purposeful movements focus not just on warming up muscles but also on improving flexibility and joint mobility. Consider the following dynamic stretching routine:
- Neck Rotations: Slowly turn your head from side to side, completing ten rotations in each direction.
- Arm Circles: Extend your arms and make gentle circles, completing ten forward and ten backward rotations.
- Leg Swings: Holding onto a support for balance, swing one leg forward and backward, completing ten swings on each leg.
- Torso Twists: Stand with feet roughly shoulder-width apart and twist your torso from side to side, completing ten twists on each side.
Strength Training Routines
Strength training takes center stage in the workout plan for women over 50. It is a cornerstone, fostering muscle mass, fortifying bone density, and promoting overall functional fitness. The following exercises are strategically chosen, aiming for two to three weekly sessions with a day of rest between workouts.
1. Upper Body Strength
- Dumbbell Chest Press: 4 sets of 10-12 reps
- Lie down on a bench with a dumbbell in each hand, arms extended toward the ceiling. Lower the dumbbells down to chest level, then press them back up.
- Seated Rows: 3 sets of 12 reps
- Utilize a cable machine or resistance bands, sit with a straight back, and pull the handle towards your belly button, squeezing your shoulder blades together.
- Dumbbell Shoulder Press: 4 sets of 10-12 reps
- Stand with your legs shoulder width apart, holding a pair of dumbbells at shoulder height. Press the weights overhead, extending your arms fully.
- Bicep Curls: 3 sets of 15 reps
- Hold a dumbbell in each hand, arms fully extended. Curl the weights towards your shoulders, keeping your elbows close to your body.
- Tricep Dips: 3 sets of 10 reps
- Employ a stable surface like a bench or step. Lower your body by bending your elbows, then press back up.
- Bodyweight Squats: 3 sets of 15 reps
- Stand with feet shoulder-width apart, squat down by bending your knees, then return to the starting position.
- Lunges: 2 sets of 12 reps per leg
- Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle, then return to the starting position.
- Leg Press Machine: 3 sets of 10-12 reps
- Adjust the machine to your comfort, press the platform away from your body using your legs, and then return to the starting position.
- Calf Raises: 3 sets of 15 reps
- Stand with feet hip-width apart, rise onto the balls of your feet, then lower back down.
- Planks: Hold for 30 seconds, repeat three times
- Maintain a plank position, supporting your body on your forearms and toes.
- Russian Twists: 3 sets of 20 reps
- Sit on the floor, lean back slightly, and rotate your torso, touching the floor on either side.
- Leg Raises: 2 sets of 15 reps
- Lie on your back, legs extended. Lift your legs toward the ceiling, then lower them down without touching the floor.
Cardiovascular Recommendations
Cardiovascular exercise takes center stage in promoting heart health and overall well-being. The goal is to use at least 150 minutes of moderate-intensity aerobic exercise weekly. Activities like walking, cycling, and swimming are highly recommended. Additionally, incorporating one or two high-intensity interval training sessions (HIIT) can significantly boost metabolism.
HIIT Session: Cardio Circuit
This circuit-style HIIT session combines cardiovascular exercises with brief, intense bursts of activity. The entire session should last around 20-25 minutes.
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Warm-up (5 minutes):
- Start with a brisk walk or light jogging in place.
- Perform dynamic stretches, focusing on major muscle groups.
Circuit (15 minutes):
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Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit three times.
- Jumping Jacks: Engage your entire body by jumping and spreading your legs while simultaneously raising your arms overhead.
- Mountain Climbers: Begin in a plank position and bring your knees towards your chest in a running motion.
- High Knees: Lift your knees towards your chest alternately, maintaining a brisk pace.
- Burpees: From a standing position, squat down, kick your feet back into a plank, perform a push-up, jump back in, and explode into a jump.
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Speed Skaters: Leap sideways, landing on one foot while swinging the other behind you, alternating sides.
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Cool Down (5 minutes):
- Transition to a brisk walk to lower your heart rate gradually.
- Perform static stretches, focusing on the major muscle groups used during the session.
HIIT Session: Tabata Intervals
Tabata intervals are a form of HIIT characterized by 20 seconds of intense exercise followed by 10 seconds of rest. This session can be completed in about 20 minutes.
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Warm-up (5 minutes):
- Start with light aerobic activity like marching in place or light jogging.
- Include dynamic stretches, focusing on increasing joint mobility.
Tabata Intervals (12 minutes):
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Choose two exercises and alternate between them, performing each for 20 seconds with 10 seconds of rest. Complete each pair for a total of four minutes before moving to the next pair.
- Exercise 1: Jump Squats
- Perform squatting motions, exploding into a jump as you rise.
- Rest (10 seconds)
- Exercise 2: Push-Ups (on knees if necessary)
- Engage your chest, shoulders, and triceps.
- Rest (10 seconds)
- Exercise 3: High-Intensity Step-Ups (using a sturdy step or platform)
- Step up and down quickly, alternating legs.
- Rest (10 seconds)
- Exercise 4: Plank with Shoulder Taps
- Maintain a plank position and tap each shoulder alternately.
- Rest (10 seconds)
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Cool Down (3 minutes):
- Transition to a slower pace, like walking in place.
- Engage in static stretches, paying attention to areas worked during the session.
Flexibility and Mobility
The importance of flexibility cannot be overstated, especially as we age. Stretching exercises can be incorporated into your routine and can enhance flexibility and maintain joint health. Consider activities such as yoga or Pilates, focusing on gentle stretches and poses that promote flexibility without straining your body.
Related: Pilates Body vs Gym Body
Progression and Modifications
As you embark on this journey towards a fitter and healthier you, understanding how to progress and modify your workout plan is crucial.
Gradual Increases:
- Importance: As you embark on the transformative journey towards a fitter and healthier you, gradual progression is a cornerstone. This involves systematically increasing the weights or resistance in your exercises to challenge your muscles and stimulate growth continually.
- Approach: The key is to avoid sudden and drastic changes that could lead to injury or overexertion. Incremental adjustments, whether in additional weights, extended workout durations, or heightened resistance, allow your muscles to adapt gradually. This fosters muscle development and reduces the risk of strains, sprains, or other injuries.
Listen to Your Body:
- Importance: Your body is a remarkable communicator, providing feedback through signals of comfort, discomfort, or even pain. Listening to these signals is paramount in crafting a workout plan that aligns with your needs and capabilities.
- Approach: Paying attention to how your body responds to different exercises involves being attuned to sensations during and after each workout. If an activity causes discomfort or pain, it's essential to consider modifications or seek professional advice promptly. Discomfort can signal that a particular exercise may not suit your current fitness level or require adjustment in form or intensity.
Rest and Recovery:
- Importance: Amid the enthusiasm for progress, the often underestimated yet crucial aspect of rest and recovery emerges. Adequate rest is more than a luxury; it is a necessity for preventing injuries, optimizing performance, and sustaining overall well-being.
- Approach: Designing a workout plan that incorporates rest days is vital. These intervals give your muscles the time to repair and grow stronger. Fueled by a lack of rest, overtime can lead to fatigue, diminished performance, and increased risk of injuries.
Adapt to Your Needs:
- Importance: Every individual is unique, with distinct preferences, strengths, and limitations. Adapting your workout plan to align with your needs ensures that your fitness journey remains enjoyable, sustainable, and tailored to your goals.
- Approach: Modifications may involve adjusting the intensity, duration, or type of exercises based on your preferences and limitations. Consulting with a healthcare professional like a personal trainer before commencing a new program, especially if you have health concerns or pre-existing conditions, is a prudent step. This ensures your workout plan is safe and effective for your unique circumstances.
Addressing Challenges for Women Over 50
1. Bone Health
Women over 50 encounter an elevated risk of osteoporosis, characterized by diminished bone density. This bone fragility poses a significant health concern, making them more susceptible to fractures and breaks.
Osteoporosis is particularly concerning because, over time, bones lose their density and strength, becoming porous and fragile. This condition often remains asymptomatic until a fracture occurs, usually in weight-bearing bones like the hip, spine, or wrist. For women entering their 50s and beyond, preserving bone health is critical to overall well-being.
2. Hormonal Changes
Menopause brings about hormonal fluctuations that can have far-reaching effects on metabolism and muscle mass for women over 50. This stage marks the end of reproductive years, accompanied by a decline in estrogen levels.
As estrogen levels decrease, women may experience a slowdown in metabolism, potentially leading to weight gain. Concurrently, the loss of muscle mass, a process known as sarcopenia, can occur. This can contribute to reduced strength, agility, and overall physical function.
The effects of hormonal changes during menopause extend beyond the physical, impacting mood, sleep patterns, and cognitive function.
3. Joint Issues
Joint problems become increasingly common as individuals age, and women over 50 often find themselves grappling with issues such as arthritis, stiffness, and reduced joint mobility.
Joints are integral to our daily movements, and any compromise in their function can significantly impact overall mobility and quality of life. Conditions like osteoarthritis, which involves joint cartilage breakdown, become more prevalent with age. Joint pain, swelling, and stiffness can limit physical activity and affect one's ability to lead an active and fulfilling life.
Navigating these joint issues requires a delicate balance between staying physically active to maintain joint health and avoiding activities that may exacerbate existing problems. It often involves finding low-impact exercises that provide the necessary cardiovascular benefits without putting undue stress on the joints.
Inspirational Stories from Women Over 50
Real-life success stories have an unparalleled ability to inspire and motivate. Let's delve into personal triumphs and insightful advice from women over 50 who have embraced fitness and healthy aging with open arms.
Reddit Success Story
User: PoogieLA
"I know that losing weight is incredibly difficult, regardless of age or gender. Absolutely. But for women over 50, the process is compounded by the dreaded "change of life." Hormonal shifts tend to impact fat storage and how we lose weight.
I let the middle-aged weight sneak up on me. I told myself I would start tomorrow, then tomorrow, then tomorrow. A couple of years of tomorrows and I ended up the largest I have ever been: 226 pounds. My final "tomorrow" was March 16, 2015.
I restarted Weight Watchers, although I didn't formally join the program again. I tracked my points in my head. I weighed and measured everything. Over the course of three years, it stopped being a program and became my way of life. I am actually a healthy eater because I want to be, not because I am following the rules.
I lost 108 pounds over the course of three years. I am 56 years old. In the following before and after photo, I was about 20 pounds lighter than my highest weight:
I still count my points, weigh and measure my food, and regularly weigh myself to make sure I am not straying off course. I start working out with a personal trainer in two weeks. Gonna build that muscle!
There are lots of tips, but they are pretty universal and have been shared here before. If there is one thing that I would reinforce, it would be that it became easier for me when I got rid of the preconceived "weight loss rules." It is non-linear because life is non-linear. Get rid of the notion of beginning and end. Ditch the timetable. You begin and you continue. When I accepted that, it became easier. It may have taken me three years to get to where I wanted to be, but it gave me the confidence that I can continue and maintain.
My life has transformed in the most amazing ways. I am a completely different person than I was — inside and out. Weight loss isn't a panacea for all of life's woe's. It takes work both inside and out. Weight loss gave me the the confidence, however, to tackle my other issues. I still struggle, and I know it is a journey that will last till the end of my days, but it is a journey I am willing to take. I will always be a work in progress and I am ok with that.
So to anyone, no matter your age or gender, you can loseit! It's never too late to transform your life. I have been so inspired by the winners of loseit and hope I can lend some encouragement to those whose journey parallels mine."
Success Story #2
User: NorthernSparrow
"51yo woman here, dropped weight steadily at a rate of 1 lb/wk earlier this year with dieting alone, then doubled it to 2 lbs/wk when I added exercise. I lost 40 lbs in the end and have kept it off. It's definitely possible to lose weight from dieting alone. It's easier, and faster, with exercise, but it's certainly possible without it.
Also, the exercise can be just lots of walking. Almost all of my exercise comes in the form of just tootling around outside, mostly listening to podcasts and playing Pokemon Go. I am a huge proponent of exercise, but it doesn't have to be gym-based. I burn usually 700 extra calores a day just from lots of walking."
Additional Resource: YouTube Video
To provide further guidance and visual inspiration, here is a YouTube video that can be supplemented into the workout plan:
BOOST Your METABOLISM & BUILD Body Strength over 50 by Pahla B, Weight Loss Coach for Women over 50
Overview: This comprehensive video by Pahla B is tailored specifically for women over 50 looking to engage in effective strength training. The instructor guides you through exercises designed to target key muscle groups, improve bone density, and enhance overall functional fitness. The video includes helpful timers and step-by-step instructions for various fitness levels, ensuring a safe and effective strength training session.
Frequently Asked Questions
How do you gain muscle after 50?
Building muscle and having a healthy weight after 50 requires a combination of strength training exercises, nutrient dense food, and adequate rest. Engage in a regular exercise regimen, including resistance training and cardiovascular exercises. Discuss with a healthcare provider or personal trainer for guidance.
How to start exercising again at 50?
Starting to exercise again at 50 involves a gradual and progressive approach. Begin with low-impact activities such as swimming, yoga, or walking, then gradually introduce strength training. Listen to your body, stay consistent, and consider seeking help from a personal trainer to create a tailored plan.
What is the best exercise for a 50-year-old woman?
The best exercise for a 50-year-old woman includes cardiovascular exercises, strength training, and flexibility training. Engage in activities you will enjoy, such as brisk walking, cycling, weight training, and yoga. A well-rounded approach ensures comprehensive fitness, reduces the risk of developing heart disease, and increases overall well-being.
Conclusion
With the right workout plan, women over 50 can navigate the journey of aging and revel in it. Consistency and a gradual approach to exercise are the keys to unlocking a healthier, stronger, and more youthful version of oneself.
Consultation with healthcare professionals is a wise step, and as you embark on this journey, remember to stay committed and active and savor the prospect of living longer and stronger. Embrace the holistic nature of the workout routine tailored to the unique needs of women over 50, celebrating the vitality that accompanies a well-rounded fitness plan.
As the adage goes, age is just a number; the real story is written in the choices we make and the lives we lead.
Andrew Lenau
Author