The Guide To Strength Training For Women Over 50
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Age is often seen as a barrier to fitness, but for the most part, that’s a made-up and arbitrary aging belief. Hitting a certain age doesn’t mean you have to slow down or give up on physical activity—on the contrary, we need movement even more as we age, especially strength training!
If there’s one piece of advice I can give you to totally transform your health and the way you feel, it’s this: start strength training. Not only will it help you maintain your vitality and independence as you age, but it will boost your self-esteem and confidence, which we could all use.
Here’s where I would recommend starting, if you’re a strength training beginner.
First, assess your fitness level.
How often are you working out? Do you have any injuries or mobility issues? Have you had any surgeries or health concerns that could impact your training? Ask yourself these questions and make sure you’re fully aware of any limitations you have before you jump into the workouts. Also, are there certain types of movements you haven’t done before? When’s the last time you were regularly active? Take these answers into consideration as you formulate your new approach to working out. If you are totally brand new to physical activity, consider booking at least one session with a trainer, to learn the ropes.
Second, get your goals straight.
Before you start, it’s important to think about your overall goals—are you looking to build muscle and get stronger, or just promote your longevity? Also, think about frequency as a goal. If you’re a beginner, I recommend setting a goal to strength train two or three times a week for 20 to 30 minutes. This is enough for you to reap the many health benefits of strength training, without exhausting you or leading to burnout. Whatever your goal is, make sure it’s clear and realistic based on where you are now.
Third, educate yourself.
The internet is full of free resources to learn about fitness and strength training—especially on YouTube. The National Academy of Sports Medicine has a YouTube channel with tutorials for movements (think squats, pushups, lunges, etc.) and there are numerous trainers who post videos online to help people learn proper form. Understanding what each movement should look like and feel like can will go a long way in helping you stay injury-free.
Finally, start slow, progress gradually, and listen to your body.
Rushing into strength training and taking on too much too quickly is a surefire way to end up on the sidelines. Start slower than you think you should, and work your way up from there. As you go, listen to your body. Pushing yourself is good, but hurting yourself is not.
Once you feel confident about the above principles, you’re ready to get moving! Below, I’ve put together three full-body workouts that you can do at home, including links to tutorials for each movement (in case you aren’t familiar or want to refresh your memory)!
Each workout will take you about 20 to 30 minutes to do. I recommend doing 2 to 3 sets of each exercise for 10 to 12 repetitions (or as many as you can comfortably manage with good form), and resting for 60 to 90 seconds between sets.
Workout 1:
*Complete 2 to 3 sets of each exercise for 10 to 12 reps
Push-ups (Modified or Knee Push-ups)
Workout 2:
*Complete 2 to 3 sets of each exercise for 10 to 12 reps
Dumbbell Chest Press (on a stability ball or bench)
Russian Twists (with or without a weight)
Workout 3:
*Complete 2 to 3 sets of each exercise for 10 to 12 reps
Push-ups (regular or modified)
A word to the wise—remember to choose weights that challenge you but allow you to maintain proper form throughout the exercise. As you progress, you can increase the weight or the number of sets and repetitions, but again, take it slow!
In the meantime, if you need more convincing that strength training is worth your time, I highly recommend checking out Forever Strong: A New Science-Based Strategy for Aging Well, by Dr. Gabrielle Lyon!
Xo,
Renata