6 Exercises Women Over 50 Should Do Every Week, According to a Personal Trainer
Staying active after 50 isn’t just about keeping in shape—it’s about living well, aging gracefully, and maintaining independence. As women age, the body undergoes natural changes: muscle mass decreases, bone density may decline, and metabolism slows.
But the right exercises can help counteract these effects, enhance longevity, and improve daily life.
As a personal trainer who has worked with hundreds of women over 50, I’ve found that a weekly routine incorporating strength, balance, flexibility, and cardiovascular activity makes a world of difference. Here are six essential exercises every woman over 50 should be doing every week—and why they work.
1. Strength Training: Build Muscle, Boost Bone Health
Why it matters: After age 30, women lose about 3–8% of their muscle mass each decade, and after 50, that rate increases. Strength training is critical for maintaining muscle, preserving bone density, and boosting metabolism.
What to do: Aim to strength train at least twice a week. Focus on compound movements that work multiple muscles at once. You don’t need a gym—just a set of dumbbells or resistance bands.
Examples:
Squats – Great for glutes, quads, and balance.
Dumbbell Rows – Strengthen your back and arms.
Push-Ups (on the floor or wall) – Fantastic for upper body and core.
Deadlifts with Dumbbells – Strengthens your posterior chain (glutes, hamstrings, and lower back).
Trainer Tip: Start with light weights (5–10 lbs), gradually increasing as you gain strength. Focus on slow, controlled movements with good form.
2. Cardiovascular Exercise: Protect Your Heart and Mind
Why it matters: Cardiovascular (aerobic) activity improves heart health, lowers blood pressure, boosts mood, and supports brain function. It also aids in weight management and increases energy levels.
What to do: Get at least 150 minutes of moderate-intensity cardio per week (or 75 minutes of high-intensity), spread over most days.
Great options:
Brisk walking (especially outdoors)
Cycling
Swimming (gentle on joints)
Dancing
Low-impact aerobics
Trainer Tip: If walking is your main activity, challenge yourself with inclines or intervals. Walk briskly for 3 minutes, then slow down for 2. Repeat for 30 minutes.
3. Core Exercises: Strengthen Your Center
Why it matters: A strong core supports better posture, reduces back pain, enhances balance, and helps prevent injuries. Your core includes more than your abs—it includes your back, hips, and pelvis.
What to do: Aim for core work 2–3 times per week, either as part of your strength routine or on separate days.
Best core exercises:
Plank (forearm or knee) – Builds endurance and posture.
Bird-Dog – A low-impact balance and stability move.
Glute Bridges – Great for lower back and glute strength.
Seated Leg Lifts – A safe move for lower abs.
Trainer Tip: Hold planks for 15–30 seconds at a time and repeat 2–3 times. Quality is more important than how long you can hold it.
4. Balance Training: Prevent Falls and Stay Steady
Why it matters: Falls are one of the leading causes of injury in older adults. Balance exercises strengthen stabilizing muscles and improve coordination, reducing the risk of falling.
What to do: Practice balance training at least 3 times a week. It doesn’t require any equipment and only takes 5–10 minutes.
Balance-friendly moves:
Single-Leg Stands – Hold for 30 seconds on each leg.
Heel-to-Toe Walks – Mimic walking a tightrope.
Standing Knee Lifts – Engage your core while lifting one knee at a time.
Tai Chi or Gentle Yoga – Combines balance, flexibility, and mindfulness.
Trainer Tip: Use a chair or wall for support if needed. Gradually decrease your reliance on support as you improve.
5. Flexibility Exercises: Improve Mobility and Joint Health
Why it matters: Flexibility helps keep your muscles and joints limber, reducing stiffness, aches, and pains. It also enhances performance in other exercises and day-to-day movements.
What to do: Include stretching 3–5 times per week, ideally after workouts or in the evening.
Must-do stretches:
Hamstring Stretch
Chest Opener
Cat-Cow Stretch (for spine flexibility)
Hip Flexor Stretch
Neck and Shoulder Rolls
Trainer Tip: Hold each stretch for at least 20–30 seconds. Don’t bounce—stretch gently and breathe deeply.
6. Functional Movement Training: Stay Independent for Life
Why it matters: Functional movements mimic real-life actions like climbing stairs, getting out of a chair, or reaching overhead.
Training these movements helps maintain independence and prevent injury.
What to do: Include functional exercises 2–3 times per week.
Key functional moves:
Chair Squats – Practice sitting and standing with control.
Step-Ups – Strengthen legs and mimic stair climbing.
Wall Push-Ups – Improve upper body and pushing strength.
Farmer’s Carry (carry light weights) – Improves grip, posture, and core.
Trainer Tip: Combine these exercises into a short circuit (2–3 rounds). Focus on movements you use daily.
How to Create a Weekly Exercise Plan
Here’s a sample weekly routine combining all six types of exercises:
Safety Tips for Women Over 50
Warm up before every session with light cardio and dynamic stretching.
Cool down afterward to reduce soreness and aid recovery.
Listen to your body. Don’t ignore pain—modify exercises if needed.
Stay hydrated and eat a nutrient-rich diet for fuel and recovery.
Consult your doctor or physical therapist before starting any new routine, especially if you have existing health conditions.
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