How Often Should Women Over 50 Work Out?

As women age gracefully past 50, living an active and healthy life becomes more and more important. Exercise is one of the most important things you can do to improve your health, keep your weight in check, and avoid health problems that come with getting older. 

As you age, your muscles lose mass, but working out can help you gain it back. Even when you are not doing anything, muscles burn more calories than fat. This will help your metabolism speed up again.

But how often should women over 50 work out? 

Let us get into this and talk about not only the physical benefits of a well-rounded fitness routine but also the mental and emotional ones.

Why Should Women Over 50 Work Out? 

Women over 50 need regular exercise for more than physical reasons. Regular exercise improves mental health as well as weight and bone density.

Exercise boosts mood by releasing endorphins, which reduce depression and anxiety. It also improves cognitive function, reducing age-related cognitive decline.

Beyond mental well-being, exercise plays a pivotal role in boosting energy levels and promoting better sleep.

Regular exercise boosts energy by improving cardiovascular health, contrary to popular belief. This not only makes daily activities feel less exhausting but also contributes to more restful sleep.

Overall, exercise for women over 50 benefits their physical and mental health, making them more active, fulfilled, and joyful as they age.

READ ALSO: Is Weight Lifting for Women Over 50 a Good Idea?

How Should Women Over 50 Work Out?

Women over 50 should exercise in a variety of ways to stay healthy. Exercises like brisk walking, swimming, cycling, and dancing improve heart health and weight. 

Women who want to get fit should try HIIT workouts, which involve brief bursts of intense activity and rest. HIIT can improve cardiovascular fitness, metabolism, and time efficiency. 

Strength training is essential for muscle mass and bone density, along with cardio and HIIT. This can include weight training with light-to-moderate weights and bodyweight exercises like squats and push-ups. 

No matter your fitness goals—building strength, losing weight, or maintaining health—you must include cardio and strength training. The combination of these two exercises improves overall health.

Cardiovascular exercises increase heart rate, endurance, and calorie burn. However, strength training improves body composition, metabolism, and muscle tone.

Flexibility exercises like yoga and Pilates improve posture and joint mobility. Balance exercises, like simple standing drills, reduce the risk of falls. Stretching your muscles can also be a great way to improve your agility and range of motion.

Functional movements and a variety of activities create a holistic and fun fitness routine for women over 50. Exercise isn’t just about physical health; it’s a holistic experience. Practices like mindfulness and meditation can foster a strong mind-body connection.

READ ALSO: The Best Easy Exercises That Burn the Most Calories For Women Over 50

How Often Should Women Over 50 Work Out?

After 50, exercise frequency and intensity are essential for a healthy fitness routine. The American Heart Association and other health organizations recommend at least 150 minutes of moderate-intensity aerobic activity per week for adults, including those over 50.

On most days, this could take 30 minutes. A weekly 75-minute vigorous-intensity aerobic workout is also beneficial. Breaking down the recommended weekly exercise time into shorter daily intervals is better than long sessions.

The goal is to move, even if it’s just for 10 to 15 minutes each day. Starting with 5–10 minutes of light exercise and working up to 20–30 minutes is realistic. Keep it simple with light cardio, bodyweight exercises, and stretching.

At least two days a week, major muscle groups must be strengthened in addition to aerobic exercise. This includes weightlifting and bodyweight exercises. Regular flexibility and balance exercises are also important. 

Start full workouts with one or two sessions per week. Focus on small, daily movements. Start with 50% of your usual intensity when adding full workouts to let your body adjust. You must gradually increase the intensity until you can complete all weekly workouts with 70–90% effort.

This gradual progression prevents injuries and exhaustion and helps your body adapt to regular exercise. Rushing into intense workouts can cause stress.

You must listen to your body and adjust exercise intensity and duration based on fitness levels and health conditions.

After 50, a healthcare professional or fitness expert can help create a safe and effective exercise plan based on your needs and goals.

Key Highlights

  • Every woman over 50 is unique. Tailor your exercise routine to suit your preferences and needs. If you enjoy it, you’re more likely to stick with it! Consult with healthcare or fitness professionals to customize these routines.
  • Rest days are as crucial as workout days. Allow your body to recover, preventing burnout and reducing the risk of injuries.
  • Exercise and nutrition go hand in hand. Ensure a balanced diet, rich in nutrients, to fuel your body for the demands of your workouts.
  • Consistency is key. Establish a routine that fits into your lifestyle, making it easier to maintain in the long run.
  • As your body changes, so should your workout routine. Be open to adjustments, accommodating the natural progression of aging.
  • Celebrate every achievement, no matter how small. Acknowledge your progress, and let it motivate you to reach new heights.
  • Remember, it’s never too late to embrace a healthier, more active lifestyle. Your body will thank you for it!

Closing Thoughts

The idea that 50 is too late to start exercising is untrue. Not only does exercise make you live longer, but it also makes your life much better in general. 

Beyond improving your looks, it is a powerful ally in the fight against aging and has many health benefits. Exercise, good nutrition, and enough sleep are what determine how rich and long we live.

It is important to remember that getting fit does not have to happen inside a gym. There are a bunch of short workout videos on my YouTube channel that were made just for women over 50. You can start there and work out from home.

For easy and fun ways to start an exercise routine that will last, try doing things like dancing or hiking. The key is to understand how important movement is and make it a regular part of our lives. 

No matter what age you are, choosing to exercise is an investment in a healthier and happier future.

♡ Love ♡,


Frequently Asked Questions

Q. How often should I work out if I’m over 50?

A. Aim for at least 150 minutes of moderate-intensity exercise per week, spread throughout the week.

Q. Can I start exercising if I’ve never been active before?

A. Absolutely! Start slow, listen to your body, and gradually increase intensity.

Q. Are there specific exercises for women over 50?

A. While there’s no one-size-fits-all, focus on a mix of cardio, strength training, and flexibility exercises.

Q. What if I have joint pain or arthritis?

A. Consult with your healthcare provider to develop a safe exercise plan that accommodates your conditions.

Q. How do I stay motivated for regular workouts?

A. Set realistic goals, find activities you enjoy, and consider joining fitness classes or finding a workout buddy.

Remember, it’s never too late to embrace a healthier, more active lifestyle. Your body will thank you for it!

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. 🙏🏻😘


About Author

Schellea Fowler

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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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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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.

Thank you so much xxx


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