Exercises That Could Be Harming You After 50 (And What to Do Instead)

As we age, our bodies change and so should our workouts. While movement remains one of the most powerful tools for maintaining health, some exercises become more harmful than helpful after 50. 

Hormonal shifts, decreased bone density, joint stiffness, and muscle loss mean we need to be smarter, not harder, with our exercise routines.

Here are some exercises you should not do after age 50, along with reasons why they are dangerous and safer options backed by science. 

Whether you’re just starting or modifying your current routine, these insights will help you stay fit, strong, and injury-free.

Why Some Exercises Become Unsafe After 50

As we grow older, the risk of injury increases, especially with moves that stress the joints, back, or neck. 

Women over 50 are particularly vulnerable to:

• Osteoporosis and lower bone density
  
• Joint wear and tear, especially knees and shoulders
  
• Menopausal changes that affect muscle mass and flexibility
  
• Slower recovery times
  

According to the National Institute on Aging, regular physical activity improves balance, mood, and strength, but only if it’s done safely.

Exercises to Avoid After 50

Whether you’re starting a new routine or adjusting your current one, being aware of the exercises to avoid after 50 can help you stay strong, injury-free, and confident in your fitness journey.

Here are exercises to avoid after 50:

Sit-Ups

Sit-ups are among the most unsafe exercises for women over 50. They stress the lower back and neck and often recruit the hip flexors more than the core. As we age, the spine loses flexibility, and the risk of disc injuries rises.

What to do instead:

Try forearm planks or dead bugs. These exercises engage the entire core without compressing the spine. Planks also help with balance and posture, which are very important as we get older.

Donkey Kicks

Donkey kicks are often performed with poor form, leading to lower back strain instead of glute activation. When you’re on your hands and knees, your lower back doesn’t have much support, which makes it more likely that you’ll get hurt.

What to do instead:
Choose step-ups on a stable surface. They’re excellent for building lower body strength, balance, and stability. They also mimic real-life movements like stair climbing, making them functional and safe.

READ ALSO: 6 Low-Impact Exercises For Women Over 50

Standing Side Bends

Many women assume this move helps reduce “love handles,” but spot reduction is a myth. Side bends can overstretch the spine and obliques, causing imbalances or back pain.

What to do instead:
Perform Russian twists seated with feet on the floor or elevated. Use a light medicine ball or no weight to start. Russian twists train the obliques with control and without over-stretching.

Jumping Jacks and High-Impact Moves

While jumping jacks get the heart rate up, they place repetitive strain on knees, hips, and ankles. Women with arthritis or joint issues may experience pain or swelling after high-impact sessions.

What to do instead:
Switch to low-impact cardio options like marching in place, step touches, or walking workouts. These maintain heart health without hurting your joints.

Running on Hard Surfaces

Running can be a high-impact activity that leads to joint stress, especially if done on pavement. It also increases the risk of falls or stress fractures in women with weakened bones.

What to do instead:
Try brisk walking, elliptical training, or water aerobics. These provide cardiovascular benefits with minimal joint impact. Walking in nature also improves mood and reduces stress.

READ ALSO: Say Goodbye to Knee Pain: 10 Empowering Exercises for Women Over 50

Overhead Presses with Heavy Weights

Overhead movements with dumbbells can strain the rotator cuff, leading to shoulder impingement or tears. Joint stability decreases with age, making this move riskier.

What to do instead:
Replace with lateral raises using light weights or resistance bands. These still work the shoulders, but they don’t put as much stress on the shoulders. Always focus on slow, controlled motion.

Leg Press Machines

These machines force you to move in a fixed pattern, which doesn’t mimic natural movement. They can put excess pressure on your lower back and knees, especially if you have limited hip mobility.

What to do instead:
You can safely get stronger by doing bodyweight squats (with help) or wall sits. Use a chair behind you for stability or perform sit-to-stands for functional lower-body strength.

Crunches with Twists

For women over 50, bending and rotating at the same time can be dangerous. It puts a lot of stress on the lumbar spine and discs, which makes injuries more likely.

What to do instead:
Instead of twisting crunches, do seated knee lifts with a twist, keeping the motion slow and controlled. This improves core stability without harming your spine.

Deep Squats

Unless you have perfect mobility, deep squats can compress the knees and hips. With age-related cartilage loss and reduced range of motion, this can trigger pain or inflammation.

What to do instead:
Partial squats with a chair for support build strength without compromising joint safety. You can also use TRX bands for assisted squats.

READ ALSO: Best Osteoporosis Exercises for Women Over 50: 4 Key Workouts Every Woman Should Be Doing

Behind-the-Neck Lat Pulldowns

This move forces the shoulders into an unnatural position, which can damage the rotator cuff. Women over 50 often have less shoulder flexibility, making this move unsafe.

What to do instead:
Perform front lat pulldowns or seated rows. These target the same muscles in a much safer way.

Burpees

Burpees combine fast-paced squatting, jumping, and planking. They demand strength, coordination, and joint stability. They make it easy for people over 50 to hurt their knees, wrists, or backs.

What to do instead:
Try low-impact modified burpees without the jump, or break the move into parts: squat, step back into a plank, step forward, and stand. Or skip them altogether and opt for low-impact HIIT.

Best Exercises for Women Over 50

While avoiding risky exercises is essential, knowing what to do instead is equally important. Here’s a list of effective and safe exercises that promote strength, flexibility, and bone health:

• Walking
  
• Bodyweight squats
  
• Wall push-ups
  
• Planks
  
• Seated strength training
  
• Yoga or Pilates
  
• Stretching for flexibility
  
• Balance training
  

According to the Mayo Clinic, a combination of aerobic activity, strength training, and balance work is ideal for aging bodies.

READ ALSO: 10 Best Exercises For Women Over 50 to Get In Shape

Workout Modifications for Women Over 50

Here are simple tips to make your workouts safer and more effective:

• Warm up properly. This prepares your joints and muscles.
  
• Use lighter weights with more reps to avoid joint strain.
  
• Stay hydrated. Dehydration increases cramp risk.
  
• Listen to your body. Sharp pain or dizziness means stop.
  
• Focus on form, not speed. Slow, controlled movements reduce injury.
  
• Add recovery days. Your muscles need more time to repair.
  
• Incorporate balance work to reduce the risk of falls.

Final Thoughts

Being older shouldn’t stop you from exercising, but it’s more important than ever to move in ways that protect your body. Knowing the exercises to avoid after 50 can make all the difference in staying active, strong, and injury-free.

You can stay healthy at any age by avoiding moves that put stress on your joints and choosing strength-building routines that are safe. 

If you’re unsure where to start, the Fabulous50s workouts are a great place to begin. Designed specifically for women over 50, these low-impact, joint-friendly routines help you build strength, improve flexibility, and boost confidence without the risk of injury. 

You’ll find everything from beginner-friendly cardio to balance, strength, and stretching exercises, all guided with clear instructions to support your body through every stage of healthy aging.

Remember that avoiding the wrong moves and focusing on smart fitness choices, like switching up the exercises you shouldn’t do after age 50, will help you feel healthier, more confident, and in charge of your health.