Common Weight Training Mistakes to avoid making for women over 50

Weight training does not a bodybuilder make – unless that’s your goal. If your goal as a woman over 50 is to get stronger, slimmer, and tighter, then you should incorporate weight training into your weekly routine.

Weight training uses weights as resistance, stressing your muscles into adapting and strengthening. It combats menopause-induced bone density loss, reverses sarcopenia, burns flab, and amps up your metabolism!

However, that’s only if you do it right. To enjoy results without hurting yourself, these are somethings you should absolutely avoid doing.

Not Warming Up

“Warming up” is exactly that – you’re preparing your muscles. It relaxes them to prevent injury while increasing blood and oxygen flow to your muscles for the nourishment they need for exercise.

Without warming up, you’re less likely to complete your weight training effectively and more likely to get injured in the process. Make sure to warm up for at least five minutes before exercise.

Not Eating Right

Weight training is wasted without proper nutrition and diet! You can lift weights all day every day and not see any results if your diet is full of junk. Simply put, you can’t out-exercise a bad diet.

Including the right food groups into your diet as fuel for weight training exercises is absolutely a must. Protein is important for muscle building while slow-release, healthy carbs are vital for energy production.

Using Weights That Are Too Heavy

Using weights that are too heavy for you can have adverse effects in the long run.

If you use weights that are so heavy you can’t actually complete the exercise fully. Results may not come and injury is much more likely. Choose weights that are light enough to complete the full exercise, but heavy enough that you’re struggling after 10 to 15 repetitions.

Using Weights That Are Too Light

On the flip side, using weights that are too light will also rob you of the results. Your muscles need the right resistance for them to tear and rebuild (strengthen), as well as to burn enough calories.

When weight training, opt for using weights that are heavy enough to make you sweat. In fact, they should make exceeding 15 repetitions difficult, but doable.

Following these weight training tips, you can be sure you are getting the most out of your workouts. Remember to take it all at your own pace and if it feels like it’s too much, ease off, and if you feel like you can go a bit further, step it up!

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Related Tag: 10 Minute Workout Over 50

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About Author

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

About Author

Schellea Fowler

Schellea Fowler

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.

With over 1.5 million subscribers on YouTube, Schellea has redefined what it means to live your fullest, most vital life. As the CEO & Founder of Fabulous 50s, Schellea’s background is in Small businesses, fitness training, and conceptual creative design. She is a fitness and nutrition researcher and trainer, a stylist, a meditation teacher, a student of life, and a proud mother living life on her terms.

More about this author >>
Schellea Fowler

Schellea Fowler

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.

With over 1.5 million subscribers on YouTube, Schellea has redefined what it means to live your fullest, most vital life. As the CEO & Founder of Fabulous 50s, Schellea’s background is in Small businesses, fitness training, and conceptual creative design. She is a fitness and nutrition researcher and trainer, a stylist, a meditation teacher, a student of life, and a proud mother living life on her terms.

More about this author >>

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About Author

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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If attached, information provided in the videos is of a general nature only and for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.

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