The Best Strength Training Exercises for Women in Their 50s (Plus Tips)The Best Strength Training Exercises for Women in Their 50s (Plus Tips)
As women age, they can begin to experience a decline in muscle mass. This is why it’s important for women over 50 to include strength training exercises in their workout routine. Not only does strength training help maintain muscle mass, but it can also help reduce the risk of injuries, improve bone density, and boost metabolism. But not every strength training move is suitable for you. Some can be harmful. Also, Waist Training, if done correctly, can be beneficial. But what else should you try? Without further ado, let’s take a closer look at the best strength training exercises for women over 50 and provide tips on how to do them correctly.
Forearm Plank
Without a doubt, the forearm plank is one of the most effective and versatile strength training exercises for women over 50. It works several different muscle groups, including your abdominal muscles, back muscles, and arms. To do a forearm plank correctly, start by lying on your stomach with your legs extended and forearms resting on the ground. Push away from the floor with your arms and lift your body off the ground. Your body should remain straight, with your hips and shoulders aligned.
Make sure to engage your core and keep your neck in a neutral position. Hold this position for 30 to 60 seconds before resting.
Basic Squat
Did you know that good ol’ squats are one of the most effective strength training moves for women over 50? Not only does it work your lower body, but squats also target your core and upper body. To perform a basic squat correctly, stand with your feet hip-width apart and your toes pointing slightly outward. Brace your core muscles by engaging them, then slowly bend both legs at the knee until your thighs are parallel to the ground.
Keep your chest and head up, your back straight, and your shoulders pulled back throughout the exercise. Pause for a few seconds at the bottom of the squat before pushing through your heels to return to starting position.
Stability Ball Chest Fly
A study from 2018 concluded that resistance training exercises could help increase muscle mass in women over 50. This is why it’s beneficial to include some chest exercises in your workout routine. One of the best ones is a stability ball chest fly. To do this correctly, start by lying on your back with a stability ball between your hands and arms extended above you. Slowly open your arms to the sides, squeezing your shoulder blades together. When your hands reach chest level, pause and slowly bring them back together above you. Do 8-12 reps before resting.
Single-Leg Hamstring Bridge
Single-leg hamstring bridges are easier than regular hamstring bridges, but they’re still a great exercise for women over 50 who want to strengthen their lower body. To do this correctly, start by lying on your back with your arms at your sides and legs bent. Next, lift one leg off the ground and straighten it before pushing through the heel of your other foot to lift your hips off the ground. Squeeze your glutes before slowly lowering your leg and hip back down. Ten reps should be enough. Try not to overdo it.
Strength training is essential to any workout routine, no matter how old you are. Women over 50 should include exercises that target their core, upper body, and lower body. Some of the best strength training moves for ladies in their 50s include forearm planks, basic squats, stability ball chest flies, and single-leg hamstring bridges – with tips on how to do them correctly. With regular practice, these exercises can help you stay strong and healthy as you age.…