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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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

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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Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

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