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Strength Training At Home For Women Over 50 | Full Body Workout! This 20‑minute full body strength workout is designed for women over 50 to help you build muscle, protect your bones, boost metabolism, and fight menopause weight gain—all from home. Beginner friendly and joint friendly dumbbell workout
What to expect
Format: 2 sets of 8 full‑body exercises
Equipment: A pair of light–moderate dumbbells (or bodyweight with modifications)
Level: Beginner to intermediate, low impact and joint friendly
Goal: Improve strength, balance, posture, and confidence in just 20 minutes
Why strength training after 50 matters
Counters sarcopenia (age‑related muscle loss)
Supports bone density to help prevent osteopenia and osteoporosis
Increases metabolism and insulin sensitivity
Improves balance and functional strength for daily life

How to use this workout
Do it 2–3 times per week

Progress by increasing dumbbell weight, range of motion, or reducing rest between sets

Pair with Zone 2 walking/cardio and mobility work for a complete weekly plan


0:00 - Intro to 20-Minute Strength Training for Women Over 50
0:39 - Warm-Up Movements for Joint Health & Mobility After 50
2:27 - Sumo Squat Pulses for Inner Thigh & Glute Strength
3:33 - Weighted Sumo Squats for Lower Body Power & Bone Health
4:37 - Dumbbell Curl to Press for Full Body Functional Strength
5:41 - W-Shape External Rotation for Shoulder Health & Posture
6:45 - Front Raise for Shoulder Strength & Daily Function
7:49 - Zottman Curls for Bicep & Forearm Development Over 50
8:52 - Bent-Over Rear Delt Flyes for Upper Back & Posture Support
9:56 - Bird Dog for Core Stability & Spinal Health After 50
11:00 - Water Break & Recovery for Women Over 50
11:28 - Round 2: Repeat Exercise Sequence for Muscle Building & Bone Health
19:44 - Cool Down & Stretching for Recovery After 50


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DISCLAIMER:

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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