Best Home Workouts
Cardio
Bodyweight exercises
- Squats
- Pushups
- Jumping jacks
- Burpees, also known as squat-thrusts
- Walking up and down the stairs
fitness over 50 can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain as well as your weight. Regular exercise is also good for your mind, mood, and memory.
Exercise not only keeps you feeling and looking younger, but actually physically slows down the aging process. And while exercise comes in many forms, strength training is where the true anti-aging magic happens. If you’re over 50 and haven’t been strength training, it’s not too late to start!
Let’s explore in detail the benefits of strength training and some of the specific weight training moves women over 50 should do.
The important benefits of strength training after 50 include:
Builds Muscle Mass: Those who strength train see tighter, more toned bodies, rather than getting “bulky”. Being stronger means you are able to stay independent and strong for life’s daily activities such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.
Around the age of 30, we start to lose our muscle mass if not doing anything to actively replace it. As many women age, they become more sedentary and hence, their muscles start to deteriorate. That’s why you need to start doing strength work.
Builds Bone Density: Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans. By strength training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place.
Decreases Body Fat: Maintaining a healthy weight is important when it comes to preventing many diseases that come with aging. By strength training, you are able to decrease the amount of body fat, both internally and externally.
A healthy amount of body fat is both good and necessary. Too much, however, is not. Strength training can help with this.
Speeds Up Metabolism: Strength training and lifting weights leads to more muscle, which then leads to a higher metabolism. Muscle uses more calories at a resting heart rate than body fat.
When you have more muscle on your body, you burn more calories everyday.
Improves Mental Health: As you get older, you may go through a lot of life changes making it normal to feel sad, stressed, or uneasy about these changes. Strength training has been shown to improve your confidence and boost your mental health. Harvard Medical School reports that exercise helps lessen the incidence and the degree of clinical depression.
Improves Balance, Coordination, and Mobility: As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength, but you are also forcing your body to function in an unbalanced state, thus improving overall balance and coordination.
Reduces Risk of Many Diseases: According to Tufts University, strength training will reduce the risks and symptoms of several health problems too including: arthritis, diabetes, osteoporosis, obesity, back pain and depression.
Here are 11 exercises that will work every muscle group and give you a good total body workout. Several use your body weight and a few require a set of dumbbells. Choose a weight that allows you to complete 12 repetitions of each exercise. If it’s too easy, go a little heavier.
Here’s how to perform a basic squat:
Muscle Groups Targeted: Quads, Hamstrings, Glutes and Core
Here’s how to perform a modified push-up:
Advancement: Once you have mastered the modified push-up try a full push-up from your toes. Begin in a high plank position, hands stacked underneath the shoulders, legs long behind you. Lower your chest to the floor, with your elbows pointing slightly back, until you are just above the ground. As you exhale, tighten your belly and push yourself back up to a plank position.
Muscle Groups Targeted: Chest, Back, Shoulders, Biceps and Triceps, and even your Core.
Here’s how to perform a reverse grip double arm row:
Options: Start with a lighter set of weights and focus on slow controlled movements. Take a 3 second pause at the top of the range of motion and slowly return to the starting position. Once you’ve mastered lighter weights with a slow and controlled pace, grab a set of heavier weights and try completing a few more repetitions.
Muscle Groups Targeted: Triceps, Back and Shoulders
Here’s how to perform a full-body roll up:
Muscle Groups Targeted: Core, Shoulders and Back
Here’s how to perform a Dumbbell Deadlift:
Here’s how to perform a Forward Lunge with A Bicep Curl:
Muscle Groups Targeted: Quads, Glutes, Hamstrings, and Biceps
Here’s how to perform a forearm plank:
Modifications: Drop down to your knees and hold from your forearms and your knees. This will allow you to focus on squeezing your belly into your spine without dropping your hips or dumping pressure into your low back.
Muscle Groups Targeted: Core/ Abdominals, Shoulder, Chest, Upper Back, Arm, and Leg Muscles.
Here’s how to perform a single leg hamstring bridge:
Muscle Groups Targeted: Hamstrings, Glutes, and Quads
Here’s how to perform a tricep kick back:
Advanced Option: Stability Ball Tricep Kick Back
Adding the stability ball to a tricep kickback is a strength exercise that will not only strengthen the triceps but will also challenge your core stability. An exercise that can be done by all levels from beginners to advanced will make you work your entire body in order to keep you on the stability ball.
Here’s how to perform a stability ball tricep kickback:
Muscle Groups Targeted: Triceps and Core.
Here’s how to perform a shoulder overhead press:
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