The Ultimate Full Body Dumbbell Workout for Women Over 50

Are you a woman over 50 looking to build muscle, shed those extra pounds, and age gracefully? I’ve designed a transformative full-body dumbbell workout just for you.

I know that living a healthy, active life becomes more important as we get older, and for women over 50, it is especially important to find the right workout routine. That is why this full-body dumbbell workout will change the way you look and feel, helping you reach your fitness goals. 

This workout is carefully designed to meet the specific needs of women in their golden years. It includes a stimulating warm-up, a relaxing cool-down, and four super sets. 

If you are ready to change the way you think about getting older and become healthier, let us look at the exercises that make this full-body dumbbell workout so great for women over 50. 

Get ready to sculpt, tone, and thrive in the prime of your life!

Step-by-Step Guide to the Full Body Dumbbell Workouts for Women Over 50

Imagine everyday activities like pushing a door closed or pulling a drawer shut. These motions mimic push and pull exercises, which are crucial for working all parts of your body. 

In this workout, we’ll focus on push and pull, incorporating squats and hinges to target upper and lower body muscles. 

All you need is a set of dumbbells with varying weights to tailor the intensity to your fitness level.

If you have only one set of weights, worry not—start with what you have. As you progress, adjust the weight to keep the challenge alive. 

Your commitment to this workout twice a week can yield remarkable results.

Warm-Up and Twists

It is important to do a proper warm-up before starting the workout. We will do twists to get your core involved and get your body ready for the challenges that lie ahead.

This sets the stage for an effective and safe workout experience.

Dumbbell Deadlift 

Use the strength of a heavy dumbbell deadlift for the first set to work your core and lower body. 

Focus on maintaining proper form—shoulders back, core engaged, and pelvis tucked in. 

Dumbbell Reverse Fly

Doing the dumbbell reverse fly as part of a full-body workout is a smart way to focus on and strengthen your upper back muscles. 

For the best results, use a lighter weight and focus on slow, controlled movements. This way, each repetition is not only effective but also lowers the risk of strain or injury.

Dumbbell Squat to Press 

Add the dumbbell squat to press to your workout routine to make it more challenging. This exercise is new and different, and it will push your limits. 

This movement challenges your strength and improves your coordination by working out several muscle groups at once. It is a complete way to get fit and improve your health. 

READ ALSO: The Ultimate Strength Training Blueprint For Women Over 50

Dumbbell Shoulder Press

The dumbbell shoulder press is a powerful exercise that spotlights controlled pushing movements to target and strengthen your shoulder muscles. 

For this exercise to work best, keep your pelvis tucked in the whole time. This will help you reach your fitness goals and perform the exercise correctly.

Driving Wheels 

“Driving Wheels” is a dynamic exercise that works your arms and core at the same time. 

This exercise is great for working out your abs and goes well with tricep kickbacks, making for a complete upper body workout.

 When you add “Driving Wheels” to your workout routine, take on the challenge and see how you change.

Tricep Kickback

When you first start doing Tricep Kickbacks, use lighter weights. As you get stronger, add more resistance to each round. 

This exercise will help you not only keep good form but also effectively challenge your triceps, which will help your upper body strength keep growing.

Cross Body Raise 

The cross body raise is a dynamic exercise designed to target and challenge your thighs. 

This unique move adds a challenging twist to the workout, ensuring a well-rounded full-body workout that engages multiple muscle groups. 

The cross-body raise is the perfect way to finish off your workout and get all the benefits of a complete and effective workout. 

Repeat the workout two or three times to complete the full-body dumbbell workout. 

Cardio Finisher 

full body dumbbell workout

Finish your workout with a cardio move. You can do traditional star jumps, low-impact star jumps, high knees, running on the spot, or runners. 

Then do some cool-down stretches

Celebrate your accomplishment—you’ve completed a rewarding full-body dumbbell workout!

Closing Thoughts

The Full Body Dumbbell Workout for Women Over 50 is a new way to get fit that works for everyone. This workout is specifically designed for women in their golden years, and it includes a warm-up, a cool-down, and a set of targeted exercises that work out a variety of muscle groups. 

Women over 50 can change the way they think about getting older, shape their bodies, and start living a healthier, more vibrant life by following this complete routine. 

This workout is part of the Fabulous 50s Glow-Up Course, a 14-day fitness journey that promises results. Join the challenge for exclusive meal plans, glow-up tips, and a healthier, more vibrant you. 

Do not forget that it is never too late to work on your health. This full-body dumbbell workout is a great way to do that while you are still young.

Thank you for choosing to work out with me. Your commitment to a healthier lifestyle is commendable. Stay fabulous!

♡ Love ♡,


Frequently Asked Questions on Full Body Dumbbell Workout

Q. What are the benefits of a full body dumbbell workout for women over 50?

A. Doing a full-body dumbbell workout has many benefits. These include stronger bones, which lowers the risk of osteoporosis; a faster metabolism, which burns more calories and helps you control your weight; and better functional fitness, which lowers the risk of injuries caused by weak muscles.

Q. How can women over 50 incorporate a full body dumbbell workout into their routine?

A. Adding a full-body dumbbell workout to your routine is easy if you follow these steps. Start slowly by using lighter weights. As your strength grows, slowly increase the intensity.

For a full-body workout, make sure your routine works all of the major muscle groups. You should try to work out at least twice or three times a week so that your body can adapt and improve.

Q. Are there any specific considerations for women over 50 when performing dumbbell exercises?

A. There are, in fact, important things that women over 50 should think about to make sure that their dumbbell exercises are safe and effective.

Before starting a new exercise plan, it is important to talk to a professional or healthcare provider about your health concerns.

Focus on good form over heavy weights to avoid injuries, especially by keeping your muscles and joints from having to work too hard. For a safe and enjoyable workout, it is important to pay attention to your body and change your routine if it hurts.

Q. Can a full body dumbbell workout help with weight loss for women over 50?

A. Working out with dumbbells on all parts of the body is definitely an important part of weight loss for women over 50.

Some of the main things that lead to these benefits are burning more calories, building muscle, and making insulin work better.

Using more than one muscle group at the same time increases calorie burn, which helps with weight loss goals and speeds up the metabolism.

Safety, professional consultation, and enjoying the healthy lifestyle journey are essential.

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.

Learn how to burn fat and build muscle fast with guided instruction.

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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