Strength Training For Women Over 50: Perfect Full-Body Routine
Oct 18, 2023 • 8 min read
Published on October 18, 2023 | Updated on July 31, 2025
October 18, 2023
MS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach
The article is verified by Natasha CaleelMS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach
Strength training is essential for women over 50 and brings with it many health benefits. Read this article to learn how lifting weights can help women stay fit and healthy.
Aging well is the aim of many women approaching their fifties, and exercise is a common means used to stay young. However, not many women approach exercises that involve lifting weights, which is essential for those who want to continue to feel young and mobile.
This article will discuss how strength training is a great way for women over 50 to stay fit and healthy and will provide some practical exercises to get started with this type of training.
Weight lifting is an activity that provokes stress on muscles, bones, joints, tendons, and ligaments. Due to this, should women over 50 do strength training?
Very often, fitness routines for women over 50 mainly include cardio exercises or aerobic gym classes. On the other hand, strength training exercises are rarely seen as suitable for older women due to the strain they believe might put on their body.
However, putting some sort of strain on muscles, bones, and joints is exactly what they need to get stronger and stay healthy. [1] [2]
Women over 50 new to strength training should choose a progressive approach, starting with bodyweight movements and adding weights as they get stronger.
They should also consider performing low-impact variations if they suffer from any pain or have any pre-existing injuries. It’s also advisable to consult a fitness professional or doctor for a personalized exercise plan, addressing any specific health concerns or limitations.
Starting a strength training program can be beneficial for many reasons.
Below, we list the main benefits of weight training for women over 50.
Improved body composition and metabolism
Strength training improves body composition by increasing muscle mass, which, in turn, boosts the resting metabolic rate and leads to more calories burned at rest. This promotes fat loss and better weight management, as well as an improvement in both cholesterol and glucose hematic levels. [3]
When a woman over 50 lifts weights or engages in resistance exercises, her bones experience mechanical stress, prompting them to adapt and become denser. This process increases bone mineral density and reduces the risk of falls, injuries, fractures, and osteoporosis. [4]
Strength training enhances mental health by increasing the production of endorphins, also known as natural mood elevators. This reduces the symptoms of anxiety and depression, promoting better emotional well-being. Furthermore, lifting weights also enhances cognitive function and promotes better sleep quality, supporting better focus and mental clarity. [5]
Better proprioception and coordination
Strength training enhances proprioception, coordination, and balance by improving neuromuscular control and refining the brain’s ability to perceive and control the body’s position.
Furthermore, as the muscles become stronger, they respond more efficiently to the brain’s signals, enhancing precision in movement and reducing the risk of falls and injuries as we get older. [6]
Reduced risk of chronic illness
Thanks to the benefits strength training has on body composition and metabolism; it helps prevent the development of chronic illnesses. Regular strength training, in fact, improves insulin sensitivity, which prevents the development of type 2 diabetes and improves blood pressure, reducing the risk of developing cardiovascular diseases. [7]
Strength training improves mobility by enhancing muscle strength and joint stability while also improving joint range of motion [8]. This not only leads to better mobility but also easier, more fluid movements.
Get personalized workout routines every day. Spend 7 to 30 minutes to build a toned body and skyrocket your activity levels.
Weight lifting is a great way to keep fit for women over 50, even more so if performed following some rules that help maximize the benefits.
To develop strength, you should lift heavier weights and perform between 3 to 5 repetitions for 4-5 sets, then rest for 90-120 seconds.
To develop muscle size, you should lift moderately heavy weights and perform between 8 to 12 repetitions for 3-4 sets and rest 30-60 seconds between each set.
Most women over 50 will find that using moderate weight will increase strength and muscle size and decrease the risk of injury. [9]Below, you can find some exercises that can be used to build a full-body workout routine for 50-year-old women to do either at home or at the gym.
How:
Start by standing upright with your feet hip-width apart
Hinge back at the hips and bend your knees to squat down
Once in a squat position, push through your legs to stand back up
Target muscles: quadriceps
Reps and sets: perform 8-12 repetitions for 3-4 sets
Alternative equipment: use weights to add intensity (dumbbells, plate, barbell)
How:
Start by standing upright
Bring your left leg back as you bend your right knee to lunge down
Use your right leg to push through and stand back up
Perform all repetitions and then repeat on the other leg
Target muscles: glutes
Reps and sets: 8-12 repetitions for 3-4 sets on each leg
Alternative equipment: add dumbbells to add intensity
How:
Stand upright with your feet hip-width apart, holding a dumbbell in each hand
Place the dumbbells in front of your thighs
Hinge back at the hips to move the dumbbells down your legs, whilst holding a slight flexibility in your knees
As you reach the maximum depth for your mobility, use your hamstrings and glutes to push your hips forward and stand back up
Target muscles: hamstrings, glutes
Reps and sets: perform 8 to 12 reps for 3-4 sets
Alternative equipment: elastic bands
How:
Stand upright whilst holding a dumbbell in each hand
Lift the dumbbells to your shoulders, with your palms facing forward
Push through your arms to straighten them and lift the dumbbells above your head
Bend the elbows to lower the dumbbells back to the starting position
Target muscles: shoulders
Reps and sets: perform 5 to 8 reps for 4-5 sets
How:
Start upright, holding a dumbbell in each hand
Hinge back at the hips to bend forward until your trunk is horizontal to the floor
Lower your arms down, in line with your shoulders
Bend your elbows as you tuck them in the waist to lift the dumbbells to your sides
Gently extend the arms down to get back into the starting position
Target muscles: back
Reps and sets: perform 5 to 8 reps for 4-5 sets
Alternative equipment: elastic bands, kettlebells
How:
Start by standing over the middle of a resistance band and grab the handles. Palms facing each other
Keep your core engaged
On the exhale, bend your arms and start lifting the band. Continue until the arm form a 90-degree angle or more
Inhale and bring your arms back to the starting position
Target muscles: biceps and triceps
Reps and sets: perform 10-12 reps for 3-4 sets
Alternative equipment: dumbbells
How:
Start by placing yourself in an extended plank position on the floor
Drop your knees to move into a modified plank. This will be your starting position
Keeping your back tight and your core activated, bend your elbows to lower your chest down to the floor
Gently extend the arms to move back into the starting position
Target muscles: chest
Reps and sets: perform 5-6 reps for 4-5 sets
How:
Start by lying down on your back with your knees bent and feet flat on the ground
Bring your hands to the back of your ears
Use your core to lift your torso and rotate it to the one side, bringing closer the knee of the opposite leg
Return to the starting position and repeat on the other side.
Target muscles: abdominals
Reps and sets: perform 8-12 reps for 3-4 sets
Try simple, home-based workouts tailored to your age, activity levels. and fitness goals. Get customized workout routines & meal plans to achieve your dream body!
Here, we list some workout tips for women over 50.
Having a well-designed gym workout plan is a great way for a 50-year-old woman to be consistent with her exercise routine and keep track of her progress, as having a plan for resistance training provides structure, guidance, and motivation.
Consuming more protein can support women over 50 in resistance training by promoting muscle growth and repair. As aging leads to muscle loss, adequate protein intake aids in maintaining and building lean muscle mass. [10]
To maximize fat loss, try keeping more active throughout the day to further aid weight management and sustain cardiovascular health. Use the stairs, walk more, and try to find some hobbies that keep you active or join sports activities. [11]
Consuming more whole foods versus processed foods provides essential nutrients, energy, and protein needed for muscle repair and growth during resistance training. Whole foods offer sustained energy, aid in workout performance, and help maintain a healthy weight, promoting overall fitness and strength for women over 50. [12]
Strength exercises can be a great way for women over 50 to maintain good health and age well. Here are the key points about the benefits of lifting weights for women over 50:
Weight lifting puts some strain on muscles, bones, and ligaments, which helps keep them strong and healthy.
Strength training promotes improved body composition and metabolism, increased bone strength, improved mental health, better proprioception, reduced risk of developing chronic illnesses, and improved mobility.
Having a plan to follow allows better progress and motivation.
Women over 50 should try to consume enough protein and whole foods to support recovery from exercise and get all the nutrients they need.
Keeping more active throughout the day by walking more or joining sports activities can help women over 50 maintain a healthy weight.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!