This all-in-one 55-minute full body workout is designed specifically for women over 50 to build muscle strength, boost metabolism, improve heart health, and stay mobile and pain-free as you age. Suitable for beginners and seniors!
What’s Included:
– 30-Minute Full Body Strength Training (with dumbbells)
– 15-Minute Fat-Burning Walking Workout (Zone 2 cardio)
– 8-Minute Hip Mobility Stretch to improve flexibility and reduce stiffness
Why this workout matters:
After 50, women naturally lose muscle (sarcopenia), experience joint stiffness, and see a decline in bone density. This workout tackles all three areas in one powerful session: strength training to build muscle and support bone health, walking cardio for fat-burning and heart health, and hip mobility to improve flexibility and reduce pain.
Use this routine 2–3x/week to feel energized, confident, and strong in your body—no matter your age.
Q1: Should women over 50 lift weights?
A: Yes! Strength training is the #1 way to fight aging, maintain muscle, protect your bones, and support metabolism after menopause.
Q2: Is walking enough cardio after 50?
A: Yes, when done at the right intensity. This workout includes Zone 2 walking, which boosts fat burning and heart health without stressing the joints.
Q3: Why is hip mobility so important?
A: Tight hips can lead to back pain, poor posture, and difficulty with everyday movement. Just 8 minutes of targeted stretching can reverse years of tension and improve balance and coordination.
Q4: How often should I do strength workouts after 50?
A: Aim for at least 2–3 strength sessions per week. Consistent resistance training helps maintain lean muscle, manage weight, support joint health, and reduce your risk of osteoporosis.
Q5: What if I have joint pain or stiffness?
A: This workout includes a low-impact strength routine and hip mobility stretches to improve flexibility and reduce stiffness—perfect for sore knees, hips, or back. Always start slow, use light weights, and modify movements if needed.
0:00 - Intro to Total Body Reboot for Women Over 50
0:35 - Warm-Up for Joint Health & Injury Prevention After 50
3:39 - Round 1 Superset 1: Goblet Squats & Lateral Raises
6:30 - Round 1 Superset 2: Static Lunges & Upright Rows
10:29 - Round 1 Superset 3: Upright Rows, Deadlifts & Tricep Extensions
14:52 - Round 2: Progressive Strength Training After 50
22:48 - Round 3: Advanced Muscle Building for Women Over 50
30:45 - Water Break & Recovery
31:33 - Fat-Burning Walking Workout for Heart Health After 50
35:00 - Balance Training Walk for Fall Prevention & Coordination
39:34 - Squat to Calf Raise for Functional Lower Body Strength
42:28 - Core Strengthening for Belly Fat & Posture After 50
47:32 - Walking Cool Down & Recovery
48:27 - Hip Mobility Stretch for Pain Relief & Flexibility
49:18 - Knee Rotations & Hip Flexor Stretches for Stiffness
50:18 - Deep Hip Stretches for Lower Back Pain Relief
52:18 - Spinal Twists for Back Health & Mobility After 50
54:25 - Asian Squat & Frog Pose for Hip Health & Energy
56:21 - Workout Complete - You Did Amazing!
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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.
#fabulous50s #fullbodyworkout #exerciseover50
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34 Responses
This is always awesome, and yes I feel it ! Love the new background absolutely beautiful.
Thank you
Thank you so much for your lovely comment Milam. Sending you a massive hug! ????❤️
Hi Scellea
You look fabulous and are truly an inspiration for me to strive to maintain a level of fitness and work/life balance using mindfulness also. Your techniques shown in your video to help to tone arms was so easy to follow and Im going to now watch and a daily routine each day as I work from home at a computer each day. Im striving to be the fittest ive ever been at 58 …???? thanks so much Schellea X
Thank you so much for your lovely comment. And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????
this was great. I have been working on my arms with you and Finally, I am seeing some definition. .????❤ I workout with one of your videos every morning.
You look fabulous so obviously you know what you’re doing . Thank You.
Wow ???? You are on fire Jane! And should be so proud of your fabulous self ???? thanks for making me smile
Just love her approach to exercise! Graceful and purposeful! ????
Thank you for sharing your wonderful comment Judy and stay fabulous ❤️????
Just finished up with the arm workout. Thanks, especially for the surprise at the end….my fingers are happy!❤️
Very well done Tanya ???? Keep up the great work ????❤️
Great arm workout. Thank u. Have a good day. See you tomorrow
You are awesome Shelly!! Thanks for working out with me ❤️ Stay strong and fabulous ????❤️
What a Gift you Are! THANK you!! This IS greatly needed!!TY????
Thank you for your kind words Carol. Stay fabulous! ❤️????
Love it. What was the music you used for this set of excercises?
At minute 7 my arms were burning so badly and I had to stop and start a couple of times ???? gonna keep trying!
You got this Lindsay ???????? Stay strong and fabulous. ❤️????
Hi Schellea,
I love all your information and videos. Is there something you could suggest for wrinkly necks and upper arms. They crept up on me 🙂
Thank you in advance.
Christiane
Hi Christiane! I hope this interests you… https://www.youtube.com/watch?v=gMre9e_vZt4&t=32s. Stay fabulous ❤️????
Hi Schellea, I am so thankful that I found your videos. I get up early so I start my day right. Your energy both spiritual and physical is always inspiring.
One question I always find myself asking is – where does Shellea get her workout gear. I can never find anything as free flowing or comfortable as what you wear.
The search continues.
Love your place, it is so peaceful. I now see something like this is my future.
Thank you for being such an inspiration to this community.
Namaste, Shannon
Thank you for sharing your wonderful comment Shannon.???? I previously offered my own collection https://www.sewsewyou.com/collections/fabulous-ss21. However, it was only for a limited time and unfortunately no longer available. You can still check my favorite workout clothes from my Fabulous50s favorite products on Amazon here… https://www.amazon.com/shop/fabulous50s . Stay fabulous!????????
What can you do in place of the arm push up where you sit and your arms are behind you and you push up? I’ve tried multiple times and I just can’t do it. I’m 68 and fit but that one gets me!
My arms are certainly on fire! I normally do the upper body one with weights but this was a good alternative to mix it up 🙂
Hi Schellea, I can’t thank you enough for your “no equipment” exercise videos. I am 70 years old, live in the US, and have bad arthritis in my hands, and cannot use hand weights to exercise my arms. I am so happy with the results I’m seeing from your 10 minute arm workout! I am starting to follow your other workouts for abs and legs as well. Yours are the first muscle isolating exercises that have actually worked for me. Thank you also for your always upbeat messages of encouragement!
You are amazing Kathleen! And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????
I am a newbie to your website and workout challenges. I find you very easy to follow and work alongside! Plus I love the background! Thank you for making me smile in the mornings!
Thank you so much for your lovely comment Maureen. Sending you a big hug! ????❤️
I’m finially able to start exercising again gosh did the 30 minute hit and it was hard but got through it there lots if stretches I do the back stretches snd knee and the 15 minute stretches every second day but I can’t find the challenges it has disappeared hooe yiu hve some new ones soon but did find the summer one so hve bern doing that and I do aerobic swimming five times a week .at night so I’m down 25 kg now .
Yay! Great work Lynne! You can check out the fitness challenges here ???? https://fabulous50s.com/challenge/ . Stay strong and fabulous. ❤️????
Great workout! Love it! Going to do it 7 days in a row to see how it helps!
That is awesome Anita! Keep up the fabulous work ????❤️
Wow!! My arms are on fire! Fabulous arm exercise!
You are amazing Kathleen! Keep up the fabulous work ????????
Ohhh the lovely burn! Thank you!