Did you know that as women reach the age of 30, their muscles and tissues lose up to 5% of their mass? And it does not end here. In fact, this percentage increases every decade and much more after the age of 65!
Well, aging is inevitable. But, aging gracefully is not. And one of the best ways to age well is to live a healthy lifestyle.
Living a Healthy Lifestyle Through Strength Training
Having a healthy lifestyle seems so easy to do. But as it happens, this is a very difficult thing to do on a daily basis. From maintaining clean eating habits all the way to following strict exercise routines, it can be a real challenge for some. Nevertheless, doing these things will slow down the aging process.
Although there are a lot of ways to live a healthy lifestyle as you get older, the real miracle of aging gracefully lies in strength training.
Gone are the days when strength training was only designed for bodybuilders. It has now become a very crucial matter for everyone to do since it provides both physical and mental benefits.
One strength training benefit is that it speeds up your metabolism. That makes it easier for you to lose weight, tone your muscles, and decrease the risks of different diseases that are bound to happen as you get older.
So, why not get started today?
Some older women don’t do it because they don’t know what exercises are best to do. Well, don’t worry about that. Below are some suggestions.
The 6 best strength training exercises for women over 50:
Equipment isn’t required so don’t let that stop you. If you are a beginner who is strength training at home or at a gym, you can always improvise. Instead of purchasing dumbbells, use two full water bottles instead.
- Bird Dog
The Bird Dog is also known as the Quadruped. It is one of the most basic strength training moves. This routine targets your core and your back which is essential when you are establishing core stability.
All you need to do is to place your hands under your shoulders and your knees under your hips. Once you are already stable in your position, place your abs back in your spine and make sure you are firm to the ground.
Next, raise your right arm forward as you straighten out your left leg backward. Make sure that you engage the muscles in your legs and lower hips.
Stay in this position for 3 to 5 seconds and bring back your arms and legs to the original position. Repeat the steps on the other side. Do this for 10 repetitions.
- Squat to Chair
The Squat to Chair move is designed to strengthen the bones and the muscles in your pelvis. This is a very beneficial exercise because if you want to strengthen and improve your bone density, the best way to do it is to strengthen your lower body.
Place a chair behind you then, stand firmly on the ground with your feet shoulder-width apart. Raise your arms forward and make sure that they are parallel to the ground.
Gradually, bend your knees and reach your hips back as if you are sitting down. Make sure that you don’t touch the chair. Stay in this position for 3 seconds then back to your standing position.
Do this for 8 to 10 repetitions.
- Bent Over Row
Similar to the Squat to Chair move, the Bent Over Row move is also designed to strengthen your bones and muscles. However, this one works with gravity.
You will need a pair of 8 to 15-pound dumbbells or something equivalent. Stand behind a chair while you hold the dumbbells. Slowly fold forward and place your forehead on top of the chair.
Place your arms downward with your palms and dumbbells facing each other. Gradually, pull the weight in one arm next to the other. Do this simultaneously and aim for 15 repetitions.
- Forearm Plank
Plank is one of the most popular moves to strengthen the core. It is considered to be the most effective strength training exercise because it works almost all of the core muscle groups.
Begin with your body lying flat on the ground. Ensure that your shoulders and arms are aligned with each other.
Next, engage your core and slowly rise up with your forearms firmly supporting your core on the ground. Make sure that your body is straight and aligned from head to toe. Stay in this position for 30 seconds or more and ensure that you don’t drop your hips.
Try to do 3 repetitions.
- Basic Ab
Just like the plank, the basic ab exercise will strengthen your core and your abs.
Lie down on the ground as you bend your knees 90 degrees. Place your palms on your legs. Slowly, rise up while leaving your hips firmly on the ground.
Engage your core as you rise and don’t stop until your hands reach your knees. Stay in this position for 2 to 3 seconds before you go back to your original position.
- Tricep Kickback
As you age, you will notice that your upper arms may start to sag. You can combat this by doing Tricep Kickbacks.
For this, you will need dumbbells. When you are just starting out, start with light 2-5 lb weights or water bottles.
Stand with your feet hip-distance apart. Putting all the force in your abdominals, slowly bend your knees and squat slightly. As you do this, bend your arms with your palms, along with the dumbbells, reaching your chest. Make sure that your arms are at a 90-degree angle.
Once you are in this position, slowly straighten your arms back and below your hips as you engage your triceps. Next, pull your arms and dumbbells up going back to your original position.
Do this for 3 sets and try doing 25 repetitions for each set.
Final Thoughts
Strength training is an essential exercise for women over 50. However, there are things that must be considered before you start. Keep in mind that your body does not function the way it used to when you were young.
Keep in mind the following before getting started:
- Always consult your physician or physical therapist to find out if strength training is appropriate for your current condition.
- The “no pain no gain” belief is not applicable. If it hurts, then stop.
- Hydrate yourself often with water.
- Always do warm-up exercises before strength training
If all is a go, then start your strength training routine at home or at a gym and enjoy the wonders that it can do to your body!
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What strength training exercises do you do? Please leave a comment below.
I’m a 60 year old woman with a family history of osteoporosis, and I don’t do any of these. My last dexa scan result? “Bones of a healthy young female.”
How is this possible? I don’t do anything you suggest. I lift HEAVY. I squat, bench, and deadlift. I snatch and clean&jerk. I do all the accessories/bodybuilding. I can squat 200 lbs. I can deadlift 300 lbs. I can bench…well let’s not discuss my bench! I have a strength and lifting coach who programs for me and watches over me and the rest of the team. Who are all under 35. Then there’s me. As long as I’m getting stronger and have improved mobility, I’m good. Oh, and I’m getting close to being able to do side splits for the first time in my life.
Old ladies should lift. Period.
Wow, Kiki! I apologize that I just saw this. That’s so inspiring! It’s good to know too. You say you have a lifting coach, that’s great! These strength training moves are for people to do at home in relative safety. It’s so good to know that heavy lifting has helped your bones get stronger. However, for most women over 60, I would recommend having someone else supervise you so you don’t get hurt by doing a lift incorrectly.
Exercising for just 20-30 minutes daily is very important at any age. And when this is a daily routine your body ages gracefully.
nice excercise