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
20 Responses
I think a 7! Used 3# wts the first 30 minutes, then went to 2#, then back to 3#. Wow, that was a great and fun workout. Definitely worked up a sweat!
Loved loved loved the 30 min walk workout
I usually walk for an hour in the park but since it is raining I tried your workout and really enjoyed it
Thank you and will do again ????????????????????????????????
Awesome workout! Greetings from Manitoba, Canada. With the wind chill, it is 44 degrees below zero Celcius. I am happy to be inside and enjoying a series of your fitness videos.
Much appreciated.
10 – feel great; high energy and positive.
7. thanx for the great workout. Greetings from switzerland
loved the workout….i rated a 7 for how I’m feeling….i love your videos thank you for all you do
I found myself smiling throughout the whole thing!
A solid 9 🙂
I love, love, love your HIIT and walking workouts. I’ve been doing them along with weight watchers for the past months. I’m already down 6 lbs and I feel great!!! I enjoy your stretching videos as well. I was experiencing a great deal of neck pain. I started doing your stretch video for neck pain and it’s much improved!!! Thank you so much for your videos!! They are all positive, upbeat and totally doable. I push myself a little harder each time I do them. Love all the music too!! ????????????
10 – I feel fabulous! Thanks Shellea!
This is my first day back with you after a month away from an injury (neck/arm/wrist) from shoveling snow after a major snowstorm. I feel like a 3. I previously did your 14 day challenge and was feeling like a million, I hope to get back there. I know I have to go slowly so I’ll be doing your stretching videos along with it. LOVE LOVE LOVE your work outs!!! I’m 64 years old and you make me feel 25 again!!
Do you list somewhere of the music you use for your workout videos
My 1st time using this app, it was recommended through a friend who also enjoys your workouts. At 1st I was a bit apprehensive as I have tried others and could not keep up as my coordination is shot to bits, I totally surprised myself and managed to keep up with the whole workout, I feel totally different and so excited to doing this everyday. So that is a 10/10 to you and your fantastic workout.
Thank you for all of your walking work outs and the great balance workout! Ever since the home office mandate was imposed, your workouts really give me a wonderful structure to my day. Your workouts prevent me from going mad. Thank you.
LOVE this workout ! It’s both fun and challenging.
10!
I am an 8. I feel great ???? after these workouts . Thanks Schella. Sure am glad I found this website
Love sheila workouts I do mine in my swim spa can be a little more challenging but I love it
Thank you for sharing Kelly! ❤️ Sending you a big hug! ????????
I found this website this year and love it. I am 56 and using this lower impact exercise, mindfulness and balancing my diet more I have lost 10 kgs of COVID weight I put on. Thank you Schellea.
Wow ???? you are on fire! And should be so proud of your fabulous self ???? Thanks for making me smile Janine!