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Strength Training For Women Over 50

Fitness Health

Strength Training For Women Over 50

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Forearm Plank

Senior woman in plank position on yoga mat
Johnny Greig / Getty Images
  1. Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
  2. Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop. Instead of 8 to 12 reps, hold for 30 seconds. If it hurts your low back or becomes too difficult, place your knees down on the ground.

Targets: shoulders, core

Modified Push-Up

Senior adult woman doing pushups on exericise mat
Steve Debenport / Getty Images
  1. Begin in a kneeling position on a mat with hands below shoulders and knees behind hips so back is angled and long.
  2. Tuck toes under, tighten abdominals and bend elbows to lower chest toward the floor. Keep your gaze in front of your fingertips so neck stays long.
  3. Press chest back up to starting position.

Targets: shoulders, arm, core

Basic Squat

Senior couple are in very good shape
gpointstudio / Getty Images
  1. Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward. (Hold dumbbells in hands to make it harder).
  2. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

Targets: glutes, quads, hamstrings

Stability Ball Chest Fly

Woman doing chest fly on stability ball
Chris Freytag
  1. Hold a pair of dumbbells close to your chest and place your shoulder blades and head on top of the ball with the rest of your body in a tabletop position. Feet should be hip-distance apart.
  2. Raise dumbbells together straight above the chest, palms facing in.
  3. Slowly lower arms out to the side with a slight bend in your elbow, until elbows are about chest level.
  4. Squeeze chest and bring hands back together at the top.

Targets: chest, glutes, back, core

 

Stability Ball Tricep Kick Back

Triceps kick back on the exercise ball
Chris Freytag
  1. Holding dumbbells, place your chest on the ball with arms draped alongside the ball and legs extended out to the floor behind you. Keep head in line with your spine. (If you don’t have a ball, lay belly-side down on a bench or stand with feet staggered from to back and body hinged forward).
  2. Pull your elbow up to a ​90-degree angle for start position.
  3. Press dumbbells back to lengthen arms, squeezing triceps.
  4. Release dumbbells back down to start position.

Targets: triceps, core

Stability Ball Tricep Kick Back

Triceps kick back on the exercise ball
Chris Freytag
  1. Holding dumbbells, place your chest on the ball with arms draped alongside the ball and legs extended out to the floor behind you. Keep head in line with your spine. (If you don’t have a ball, lay belly-side down on a bench or stand with feet staggered from to back and body hinged forward).
  2. Pull your elbow up to a ​90-degree angle for start position.
  3. Press dumbbells back to lengthen arms, squeezing triceps.
  4. Release dumbbells back down to start position.

Targets: triceps, core

Shoulder Overhead Press

couple lifting working out in garage
Inti St Clair / Getty Images
  1. Start with feet hip-distance apart. Bring elbows out to the side creating a goal post position with arms, dumbbells are at the side of the head, and abdominals are tight.
  2. Press dumbbells slowly up until arms are straight. Slowly return to starting position with control. If desired, you can also perform this exercise seated in a chair or on a stability ball with feet wide.

Targets: shoulders, biceps, back

 

Stability Ball Overhead Pull

overhead pull on the stability ball
Chris Freytag
  1. Hold a pair of dumbbells close to your chest and place your shoulder blades and head on top of the ball with the rest of your body in a tabletop position. Feet should be hip-distance apart.
  2. Raise dumbbells together straight above the chest, palms facing in.
  3. Slowly lower arms behind the back of your head, keeping only a slight bend in your elbows.
  4. Squeeze your lats as you pull arms back to start position above the chest.

Targets: back, core

 

Stability Ball Side Leg Lift

Senior woman exercising in gym
Nastasic / Getty Images
  1. Begin kneeling with the ball to your right side.
  2. Let your right side lean slightly on the ball and hug your right arm around the ball.
  3. Extend left leg long to the side. The right leg should remain bent on the floor.
  4. Slowly lift and lower left leg 8 to 12 times then switch sides.

Targets: legs, core

 

Single-Leg Hamstring Bridge

woman doing the single leg bridge
Chris Freytag
  1. Lie on back with bent knees hip-distance apart, and feet flat on meat
  2. Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for 8-12 reps then repeat on the other side.

Targets: hamstrings, glutes, quads

Bird Dog

Woman Exercising On Mat
Michael Heim / EyeEm / Getty Images
  1. Kneel on the mat on all fours.
  2. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
  3. Repeat 8 to 12 times then switch sides.

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