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The Benefits of Strength Training for Older Women


Nov 10, 2021

Life goes by very quickly. The older you get, the more you realize how important it is to make the most of each day. Everyone wants to be as healthy as when they were young. So how to slow down the aging process? Although we cannot turn back time, we can slow down the aging of the body women strength training.

While cardiovascular exercise like walking, jogging or cycling is important for heart and lung function, strength training has the benefits of keeping the body younger, stronger, and more efficient. . If you still want to stay healthy for years to come, these strength training exercises will help you get there.

Health benefits of exercise

Exercise is important for everyone. Especially after the age of 50, this becomes more important than ever. The goal of strength training is no longer to reduce big biceps or to flatten abs but to maintain a healthy body, less susceptible to injury and disease.

According to the American Council on Exercise, between the ages of 30 and 80, sedentary adults can lose 30-40% of muscle strength due to loss of muscle mass.


Important benefits of exercising after age 50 include:

  • Build muscle mass: This doesn’t mean you have to turn into a muscular superhero. Building muscle makes your body strong so you can lift things on your own, bend over to mow the lawn, or easily get up after a fall.
  • Build bone density: Every year, many elderly people are hospitalized because of falls. If an 8-year-old child broke his arm in a cast, just 8 weeks later he could run and jump normally. However, the elderly no longer heal so quickly. Therefore, you should exercise to increase bone density to help reduce injury.
  • Lose body fat: Regardless of age, excess body fat is not good for your health. Maintaining a healthy weight is especially important to prevent many diseases of old age.
  • Reduce the risk of chronic diseases: Exercise not only reduces many chronic diseases but also helps reduce the symptoms of the disease you are experiencing. The Centers for Disease Control and Prevention (CDC) recommends that most older adults exercise to help ease symptoms of chronic conditions such as arthritis, osteoporosis, diabetes, and obesity. back pain, depression.
  • Improved mental health: With aging comes an increased rate of depression. Strength training has been shown to reduce rates of depression.

The exercises below will give you great strength-training moves that women over 50 should focus on during their workouts. Some exercises will include moving one leg or moving the exercise ball (stability ball). Intentionally incorporated movements improve the body’s balance and coordination (both balance and coordination decline with age). You will also need a pair of 1-4 kg dumbbells (increasing the weight slowly as you get stronger) and an exercise ball. There are many discount codes, coupons for exercise equipment, use them to buy more economically.

If you don’t have an exercise ball, you can do the exercises on the floor or bench. For each exercise, you need to do 8-12 reps and rest for 30-60 seconds between exercises. Move slowly through each exercise, focusing on proper posture, and maintaining even breathing.

With just 20-30 minutes of exercise a day, you will see big changes in your body. So let’s start practicing!

Forearm Plank

  1. Begin lying face down on the floor with your forearms flat, making sure your elbows are directly under your shoulders.
  2. Lift your body off the floor, keeping your forearms on the floor and your body in a straight line from head to toe. Squeeze your abs and try not to let your hips rise or fall too low. Hold the pose for 30 seconds. If you feel back pain or have difficulty performing the pose, you can touch your knees to the ground.

Impact of the exercise: shoulders, core (the entire mid-body including abdomen, hips, lower back)


Light push-ups

  1. Start in a kneeling position on a mat. Place your hands under your shoulders and place your knees behind your hips to stretch your back.
  2. Tiptoes, squeeze abs, and bend elbows to lower the chest toward the floor. Keep your eyes on the front of your fingertips so that your neck remains stretched.
  3. Inhale your chest back up to the starting position.

Impact of the exercise: shoulders, arms, core (the entire mid-body including abdomen, hips, lower back)

Basic Squats

  1. Stand up straight, feet shoulder-width apart. Your hips, knees, and toes should all be forward (carry more weights as you get used to this move)
  2. Bend your knees and extend your buttocks back as if you were going to squat. Keep your knees from going past your toes and place the weight on your heels. Stand up straight and repeat.

Impact of the exercise: thigh muscles (buttock, front thigh, inner thigh)

Stability Ball Tricep Kick Back – Double Dumbbell Push Back on the Ball

  1. Holding 2 dumbbells in both hands, place your chest on the ball with your arms folded along the ball and your feet extended on the floor behind your back. Keep the head position consistent with your spine. (If you don’t have an exercise ball, lie down on a bench or stand with your legs slightly bent and your body forward.)
  2. Raise your elbows to a 90-degree angle to get into the starting position.
  3. Lift weights toward your back to lengthen your arms, squeezing your biceps.
  4. Lower the barbell back to the starting position.

The impact of the exercise: biceps, core

Stability Ball Overhead Pull

  1. Hold a pair of dumbbells close to your chest. Place your shoulder blades and head on top of the ball. The rest of the body is in a position like a table. The feet should be hip-distance apart.
  2. Push the dumbbells straight above your chest, palms facing in.
  3. Slowly lower your arms behind the nape of your neck, bending only slightly at the elbows.
  4. Squeeze your lats (back) as you pull your arms back to the starting position.

Impact of exercise: back, core


The benefits of strength training for older women are enormous, it helps to prevent aging as well as improve your health. Hopefully, the article will bring you useful information and don’t miss the discount codes, attractive coupons for training equipment, it will help you save more money and exercise more effectively. Wish you good health.