Easy 15-Minute Upper Body Workout For Your Back, Arms, Shoulders and Chest

Are you ready to build the upper body strength and size you want? This workout is for women over 50 and targets the arms, back, shoulders, and chest. 

This routine is designed to help you get fitter by focusing on toning and strengthening. The workout focuses on the arms, chest, and abs to make you look better. That is not all; it also improves posture, functionality, and the efficiency of daily movement. 

Overall, an upper-body workout is essential for a full-body routine and can improve posture, form, lower injury risk, and boost balance and strength. 

Not sure where to start? This step-by-step upper body workout guide will help you get started! It will help you build a stronger back, arms, shoulders  and chest in no time. 

Step-by-Step Guide to the Upper Body Workout for Women Over 50

The upper body workout for women over 50 is divided into two parts. In the first part, you do exercises with your own body to warm up properly. After a short break, we move on to the second part, which includes adding dumbbells to make it harder. 

Discover the tips for a quick and fun upper body workout that will build your back, arms, shoulders  and chest and get you in better shape in the new year. Accept the upper body workout  challenge, knowing that you are strong enough to handle it. 

Upper Body Warm-Up Without Weights

It is important to get your body ready for the next workout, no matter what kind of fitness you do. A good warm-up not only makes you more likely to avoid getting hurt, but it also helps you do your best. 

So, to kick things off, we have exercises strategically chosen to warm you up and prepare your upper body. 

This part focuses on getting ready and improving mobility without using dumbbells. For the next challenges to be successful, this phase is very important.

Triceps Triumph

This upper body exercise works your triceps and makes them stronger. Keep your palms facing up and pulse your arms while working your core to stay stable. 

This exercise not only isolates and works the triceps but also contributes to overall arm strength. Feel the burn and experience the benefits of this effective workout.

Dynamic Rotations for a Stronger Core

Start by spreading your arms out wide and making sure your core muscles are tight. Do a controlled turn from left to right with your body. This move works not only the muscles in your arms but also the muscles in your stomach, making them stronger. 

You can improve your overall core strength and balance by adding dynamic rotations to your routine. This exercise is helpful for building a strong, balanced core.

Swimmers’ Delight

When it comes to strengthening the arms, stretching the chest, engaging the back, and toning the core, swimmers are the next exercise on the circuit.

Before stretching out, bring your elbows into your waist and concentrate on making controlled movements.

The upper body conditioning that this exercise provides is truly exceptional.

Say Goodbye to Bat Wings

Say goodbye to bat wings with targeted tricep exercises. Keep your elbows in a fixed position as you use your tricep muscles to kick your arms back.

Targeted tricep exercises are specific workouts designed to isolate and strengthen the triceps, the muscles located at the back of the upper arm. These exercises help tone and build the triceps for improved arm definition. 

Feel the burn, knowing you are actively working towards a stronger and more toned upper body.

Shoulder Power

“Shoulder Power” typically refers to exercises and workouts that focus on strengthening and developing the muscles in the shoulders. 

These exercises often target the deltoids, which are the muscles that form the rounded contour of the shoulder. Shoulder power exercises can include movements like overhead presses, lateral raises, front raises, and various shoulder-strengthening workouts. 

Shoulder power exercises help make the shoulders more stable, improve posture, and shape the upper body as a whole.

Full Extension Shoulder Roll

This exercise involves rolling your shoulders in a full circular motion. 

Start by lifting your shoulders up towards your ears, then roll them back and down in a smooth, controlled manner. Continue the circular motion to complete a full rotation. 

This exercise helps the shoulder joints become more flexible, eases tension in the neck and upper back, and improves shoulder mobility. 

Upper Body Stretch

Now, it’s time to embrace a gentle stretch, appreciating the effort you’ve put in. Stretch out your muscles and congratulate yourself for investing in your well-being.

Stretching is a crucial component of any fitness routine. It involves deliberately elongating your muscles to enhance flexibility, improve range of motion, and reduce the risk of injury. 

It helps maintain joint health, prevent muscle stiffness, and contribute to overall mobility.

Aging Gracefully With Upper Body Workouts Over 50 

upper body workout for women

For different movements and tasks, the muscles in the upper body work together. Key muscle groups include the chest muscles (pectoralis major and minor), back muscles (latissimus dorsi, rhomboids), shoulder muscles (deltoids), and arm muscles (biceps and triceps). 

Additionally, the upper body involves muscles in the neck, upper back, and core. For overall strength, stability, and functional fitness, it is important to know how to train these muscle groups correctly.

The upper body workouts benefit women over 50 in many ways. These exercises help maintain bone density, preserve muscle mass, support joint health, improve posture, boost metabolism, enhance mood, and promote independence. 

Upper body workouts can help women over 50 maintain a healthy lifestyle and combat physical and mental aging.

The exercises are an insurance policy for healthy aging. Regular practice will not only make you stronger, but it will also help you live a more active and satisfying life. 

Dedicate yourself to engaging a variety of muscles and enjoy the beauty of aging in a graceful way.

Closing Thoughts

The upper body workout for women over 50 includes both push and pull moves. This way, you can keep your body balanced in terms of size and strength. 

These exercises strengthen key muscle groups, improving bone density, muscle preservation, joint health, posture, and metabolism. Working out your upper body improves your mood, mental health, and independence, which helps you age gracefully. Upper body strength can help women over 50 live a more active and vibrant life as they age.

If you want to push yourself even further, look into adding more workouts to your fitness plan. Check out our 14-day Glow Up Fitness Course for a complete workout structure guide.

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


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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: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
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.

Thank you so much.


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