Fitness is a huge concern for women over 50 and many of us take it very seriously. But it’s not always easy to find the best program to meet our aging and changing bodies. In my opinion, exercise should be fun and not torture.
This post was updated on 4/2024.
Going to the gym isn’t always convenient and can be expensive. A 20-year-old trainer may ask you to do exercises that could cause you to get hurt. That’s why it’s helpful to know where to find online exercise programs that are specifically designed for older women. A well-balanced fitness routine will focus on core strength, balance, and flexibility because as we age we may begin to be prone to falls or other disabling injuries.
Fitness over 50 is not just about losing and maintaining weight and is the least important thing about it. It’s more about feeling good in your body and mind, enjoying overall health, and reducing stress.
Embrace this mantra. . .
The more I move, the longer I can move.
Once you stop moving, it will be harder to move later in life. There are ninety-year old’s still picking olives and staying active all over the world. They are constantly active, walk everywhere, garden, do laundry, take care of animals, or do other physical activities. Most have never seen the inside of a gym.
Adopt an overall fitness body regime
My favorite exercise is walking because it’s excellent for cardio and heart health. It also gets me out into nature which is great for stress reduction.
But, walking may not be enough to stay in shape and be healthy over 50. It’s important to combine it with some kind of cardio as well as balance, flexibility, and strength training exercises that are geared toward older women.
Seniors are staying active and even running marathons but it’s important to find something that’s right for you. You can do all sorts of exercises in the comfort of your own home without leaving your house or spending lots of money.
To make it easy for you to find, I have curated a list of online exercise programs that cover all the basics and preferences for older women’s fitness. Please click on the links and have fun trying them out.
The best online exercise programs for women over 50
These fitness programs are appropriate and safe for active women over 50. If you want to get rid of middle-aged spread, flabby arms, or simply feel better all over what do you have to lose?
1. Silver Sneakers
If you are Medicare eligible in the U.S., you can join a Silver Sneakers program, which is included in most Medicare Advantage Programs. I signed on with my health plan and got a free Garmin Vivofit 4 Activity Tracker (with options for other free goodies) along with a gym membership at my local fitness center. Silver Sneakers is also available online for your convenience.
2. 99 Walks
Walking is one of the best exercises women over 50 can do daily. But sometimes you may feel it’s hard to stay motivated. 99 Walks is a smartphone app that will ask you to set a personal walking goal each month that you can do with thousands of other women. It tracks your progress and has an extensive library of walking fitness classes, podcasts, and meditation.
You will also receive daily inspiration and support from its positive community. The best part is that it offers incentives such as stylish bracelets awarded monthly when you stick to your goals.
Get a 10% Discount Site Wide at 99 Walks when you use the code TAKE10
3. Debra Atkinson
Debra Atkinson is the founder of the website Flipping 50. She’s been featured on numerous media outlets like The Huffington Post, Prevention, and Living Better 50, to name a few. Her YouTube TV channel is called Flipping 50 TV where you will find a variety of exercise videos for women over 50.
Her main focus is strength training and she will show you how to perform exercises in a way that’s safe and effective. She likes to work with a combination of light to heavy weights because each weight has its own set of benefits. Do you have an issue with belly fat? Debra’s a fabulous resource to get rid of it forever.
4. Tami Peavy
Tami Peavy’s website is called PracticalTherapy4u.com. She is a well-known physical therapist who has been featured on NBC and The Today Show. Her online exercises for seniors focus on posture decline and she believes it’s important to strengthen your “muscle of balance.” (otherwise known as your butt) Her exercises are designed to help prevent falls, which can be devastating when you’re over 50.
You will also find tips and exercises for sciatica, injuries, neck pain, plantar fasciitis, and carpal tunnel on her site.
Her DVD’s are available for purchase online here.
5. Lori Michiel Fitness Inc
Lori Michiel has designed a series of online exercises for seniors to help you stretch, improve your range of motion, strengthen your muscles, and reduce pain. She’s a Brooklyn-born woman over 60 who lives in Los Angeles and works with seniors. Her individual and group exercise routines address those who may be dealing with Parkinson’s, arthritis, osteoporosis, Alzheimer’s disease, and dementia.
Subscribe to her YouTube Channel here.
6. Be Healthy Enough
Amy Van Liew posts online exercises for seniors on her website Be Healthy Enough. She will help you get moving even as the aches and pains of age start to creep in. You will find an extensive number of exercise options on her site and over 130 workout videos.
Sign up for her next challenge or get started today with her FREE Fit Over 50 – Beginner 4 Week Program. It’s an easy-to-follow program with daily beginner workouts for a whole month; Strength Training, Core Work, Stretching, Low Impact Warm-Up. All are laid out in a 4-week plan.
7. Tai Chi
One of the most effective exercises for seniors is Tai Chi because it focuses on balance and mobility. It’s a form of meditation as well and is practiced regularly by Asian cultures. Discover Tai Chi For Balance and Mobility Scott Cole Wellness Series is available on Amazon and is gentle and easy to follow.
It includes breathing, stretching, and chair exercises. Scott Cole has been featured in over 500 publications and on TV in shows like Regis and Kelly, CNN Headline News, The View, The Doctors, Food Network, and more.
8. Nia On Demand Movement Classes
Nia on Demand is a combination of dance, Tai Chi, martial arts, and more but you don’t have to be perfect at it as long as you move. As a woman over 60, I find it relaxing as well as invigorating which is just what I need and it is spiritual in a sense. I also love that I can do it at home. There is a large selection of classes that are different lengths and styles. I usually stick to the Quick Nia classes that are 20 -30 minutes which is just right for my aging body.
9. Ballet-Based Movement
Did you ever dream about becoming a ballet dancer when you were young? Susan Jacobson teaches simple online ballet-based movement exercises using her 70-ish mother as an example that can be done at home. It’s made for beginners so it doesn’t matter what your fitness level is or your experience with ballet. Her mother told me, in an interview, I did with both of them, that the movement exercises have helped her improve her fitness levels both physically and mentally. I love this!
10. The Nourished Body
The Nourished Body is an online platform for those looking for a more intelligent workout with a Pilates and Integrated Movement foundation. It covers pelvic floor health, chronic pain management, injury recovery, and prevention. Melanie McGray, the creator of NBO, guides you with expert knowledge to help you feel more like yourself with safe and effective exercises. You will attain better function, fluidity, and form as a result.
Each session is geared toward her client’s specific needs and incorporates Melanie’s extensive movement and rehabilitation training background. The beauty of The Nourished Body Online is that all of her sessions, privates, and classes, are LIVE. That way she is with you every step of the way. It’s like having a personal trainer right in the comfort of your own home.
Visit the Nourished Body here.
11. Hoyefit
Joe Hoya focuses on strength training for women in menopause. He explains how he started his business and why below.
“Being raised in a home that was primarily only myself and my mom I had the opportunity to get a close and deep look at the difficulties around weight management and fitness that women her age faced. As I grew up I adopted a love for fitness for myself, once again thanks to my mom. That love grew into a passion and that passion grew into a business, Hoye Fit.
Today we spend 100% of our time working with women in peri-menopause, menopause and beyond stop the restrictive or yo-yo dieting cycles and finally feel good in and about their body again.
We do this by showing women that they generally need more food than they think to wake up their metabolism, find their energy, fit back into their clothes, and manage symptoms of menopause in a natural way. Along with nutrition, we lean into a holistic approach where movement, sleep, stress management, and hydration play key roles in the success of our clients.
For anyone wanting to end the diet cycles and gain control over their health, body, and quality of life Joe Hoya offers a free book, The Diet Detox.
He also gives away 6 months of free, no strings attached, coaching inside the Fit For Life program.
12. Fabulous 50s
The Fabulous 50s YouTube channel with Schellea Fowler has become a favorite of mine and my roommates. We do a 15-30-minute segment with her almost every day.
In addition to her fitness videos, her channel is also about lifestyle and healthy living. Her fun and effective workouts incorporate strength training, balance, fat-burning, and more. Most have you walking for 30 seconds and then doing a standing exercise. This repeats throughout the video so there is no choreography to learn, which my non-dance-oriented roommates love. The time goes fast, her voice is soothing and she is pleasant to listen to, which isn’t always the case on YouTube.
Here is an example of one of the 30-minute workouts with her we’ve been doing.
13. Rebalance and Reboot Your Body
In an article on Today, Miranda Esmonde White, a former ballerina, prescribes “a full-body routine that uses all of a person’s 650 muscles and 360 joints (for women over 40) in one low-impact workout. She demonstrates the moves, which she calls the Essentrics technique, in her “Classical Stretch” series on PBS.” Order her DVD called Rebalance and Reboot Your Body. A good stretch exercise routine keeps you flexible and we all need that over 50.
14. Body Groove
If you want to have fun free-form dancing, you will love Body Groove Delicious Dance. It’s designed for all ages and you can do it at your own pace. Misty Tripoli leads the class and there are no rules. You can rock out or move in whatever way fits your mood and fitness level. She also includes stretching and flexibility exercises. I always have a blast doing her workouts.
15. TheOptimal.me – Functional Movement exercises
TheOptimal.me is an extensive online collection of Integrated Movement Routines that will help you move more freely with less pain. It was founded by Liz Grantham who is in her 50s and feeling great today, but six years ago she was not.
Her journey to wellness led her to functional movement and Integrated Movement Routines (IMRs) with functional movement expert, Jannie Claassen. Bringing on board chronic pain management physiotherapist, Simone Levy, Liz brought Jannie’s routines online and created TheOptimal.me so that others could benefit from IMRs.
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16. Healthwise Exercise TV
Healthwise Exercise TV was founded by Suzanne Andrews and is an online 40 + fitness channel that gives you access to a variety of exercise modalities. It costs $19.99 per month to join but has programs for functional fitness, circuit training, walking, strength training, and yoga. Its exercise programs work perfectly for seniors who have specific conditions like osteoporosis, stress, sleep disorder, painful joints, COPD, and more.
The series has been touted as one of the best exercise programs on PBS TV. You can also order her programs on DVDs.
Check out the Healthwise Exercise TV website here.
17. TherHab Fitness at Home
Patrice Hazan has a doctorate in Physical Therapy from Des Moines University and a Master’s degree in Gerontology from Roosevelt University. She is a board-certified geriatric clinical specialist and a member of the Academy of Geriatrics with the American Physical Therapy Association.
Her company, TherHab Fitness at Home offers live active aging classes online that include aerobics, strength training, balance, core, yoga, and tai chi. To begin, you must sign up for an assessment by a physical therapist who will evaluate you and make recommendations based on your needs. Classes are available live online or via their video library.
To learn more about the program, click here.
18. Nielsen Fitness – Online Personal Training
Nielsen Fitness is a Canadian-based fitness company. However, you can book fitness training sessions with qualified fitness coaches virtually. I wrote a review of my experience here. As long as you have a web device with a camera like a laptop, tablet, or smartphone, and about 5′ x 5′ of space you can easily have fitness success. Equipment is optional.
19. YouTube
Sometimes I like to browse through YouTube to find exercise videos that are fun to do. If you search for “exercises for women over 50” you will find a wide variety. I sometimes add the phrase “dance” because I love dance movements like Zumba. It’s kind of a crapshoot, though. Some are good and some are downright awful but it’s a good way to add variety to your fitness routine. It all depends on what you like.
Other online fitness resources for women over 50
- Monitor your vital signs – Check out these fabulous medical wearables here.
- Virtual Exercise Trends Guild – Find multiple ways you can work out online.
- Buy these books on Amazon: 5 Minute Core Exercises for Seniors: Daily Routines to Build Balance and Boost Confidence and 10 Minute Strength Training Exercises for Seniors: Exercises and Routines to Build Muscle, Balance, and Stamina
Over 50 Fitness DVDs on Amazon
- The 28-Day Size Down Challenge Low Impact Workout DVD for Women and Men – A Full Body Fitness Program for Seniors
- Little Black Dress Full Body Exercise DVD for Women – Seniors and Beginners – 8-Minute Low-Impact Workouts for Home, Including Healthy Eating Guidance
- Evergreen Wellness Rock The Walk 30-Day Workout Challenge DVD for Beginners and Seniors – The Low Impact, Indoor Walking Exercise Program
Do you feel motivated to get in shape? I know I do. What are your favorite online exercise programs? Please leave a comment below.
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Tammy says
I totally appreciate this post. Didn’t know any of these fab outlets. Thanks for that!!
Rebecca Forstadt-Olkowski says
Great, Tammy. Hope it helps. Happy workout!
Betsy says
Great suggestions. Also, The Art of Going Gray Sisterhood membership program. Pilates based workouts, health and wellness all for women over 50.
Rebecca Forstadt-Olkowski says
Thanks so much for the suggestion, Betsy. I will definitely check it out. It sounds fabulous!
Derba says
Thanks so much for including @flipping50tv Thrilled to be among a stellar the line up! And nice to connect with you again!
Shelley R Zurek says
This is just what I needed. And your lead in line made me laugh …I need to start walking even…but you are right, strength building is essential.
Rebecca Forstadt-Olkowski says
I’m glad to give you the nudge you need. LOL
Cathy Lawdanski says
Rebecca – great list. The only one I knew about what the Sixty & Me Yoga series. Pinning & sharing on the My Sideof50 Facebook Page!
Rebecca Forstadt-Olkowski says
Thank you so much, Cathy. I appreciate the shares.
Carol A Cassara says
I’ve been looking for online yoga so a post like that would be great. I missed Sue’s…gotta go get it!
Rebecca Forstadt-Olkowski says
Awesome, Carol! Go for it!
Alain says
These are prefect. Thank you for thinking of us!
Rebecca Forstadt-Olkowski says
You’re very welcome, Alain.
BrandonHill says
Great list of exercise programs. Thanks for sharing this information with us.
Rebecca Forstadt-Olkowski says
Glad you like it, Brandon.
Jennifer says
Love these offerings. The mom and daughter ballet site is great.
Perimenopause says
Rebecca, thank you so much for such a wonderful list. I am a fan of your blog! I read every article with rapture. Now I have to read not only your blog)) But I’m still your fan forever! From what I’ve already managed to watch, I really liked the Sixty and Me blog, as well as the Flipping 50. I met the Flipping 50 blog earlier on the Internet, but accidentally lost the link to it and didn’t remember the name… Thanks to you, I found it and I’ll start to follow it again) Blogs about yoga, meditation and sports are very relevant for me, because it all helps me to deal with the symptoms of perimenopause. Those who suffer from the same “problem” like me, I really recommend to try yoga, it helps to balance the emotional state.
Rebecca, I am very grateful to you for always generously sharing information with your readers, and I’m waiting for the following articles from you) Good luck!
Rebecca Forstadt-Olkowski says
Thanks for much Emma! I really appreciate this wonderful feedback and I’m so glad you found this post so valuable. Both Flipping 50 and Sixty and Me are fabulous, I agree. I love yoga too but need to do it more. LOL
Laurie Stone says
I never heard of any of these so will have to check them out. I do a little yoga everyday and walk my dog, but it probably isn’t enough. Thanks for these tips!
Rebecca Forstadt-Olkowski says
Thanks Laurie. There are some very cool programs in their but yoga and walking is always good too.
Gabrielle Cy says
Best Online Exercise Programs for Women Over 50 is literally the BEST weight loss community anywhere. I read it everyday and I’m also grateful I found https://rplg.co/weightloss2k20, it helped me not only lose weight but keep it off, hope it helps some other as well!
Rebecca Forstadt-Olkowski says
Great to know it worked for you Gabrielle. Thanks for letting us know about it.
Maxine Well says
I love walking too. I do lot’s of it. I haven’t heard of half of the people in this post, so will have to give them a look. I’ve been following the slimover55 by Aline. Have you heard of it? Been going well so far.
Rebecca Forstadt-Olkowski says
Hi Maxine, Walking is wonderful. I agree. Good to know about the slimover55 program. I will be sure to check it out. Thanks for the info.
DrCohen says
Such a nice blog, thanks to the author for sharing with us such Useful information.
You can get some more information in the way of Dr Cohen. Visit the link please.
patrice haz says
TherHab Fitness is a program led by a physical therapist. It is perfect for beginners and individuals managing chronic conditions wanting a medically targeted program.
Rebecca Forstadt-Olkowski says
Thanks for letting us know about it Patrice. I will look into it.
DrCohen says
Thank you for sharing.
Shira Reiss says
These links look great and I have sooo many classes that are on-line. Is there anyone out there who needs an accountability exercise partner? If I have someone who lives in my area (Denver) OR who wants to meet online in a different area of the country using a specific program (any of them that are listed here in this article) at a specific time in the morning, it would be amazing. I lack self-discipline and NEED a partner. Let me know!!
Rebecca Forstadt-Olkowski says
That’s so important to know Shira. Thanks. I hope you find someone in your area. Check out Hello Revel and Meetup. You may find someone local there.