Simple Leg Strengthening Exercises for Women Over 50 To Reduce Falls

Simple Leg Strengthening Exercises for Women Over 50 To Reduce Falls

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Simple Leg Strengthening Exercises for Women Over 50 To Reduce Falls

Simple Leg Strengthening Exercises for Women Over 50 To Reduce Falls

Keeping your leg muscles strong gets more important as you get older. Our knees and backs are much less likely to get hurt when our legs are strong. Strong legs also help us move around and be independent. 

For women over 50, keeping their legs strong is important for their health and well-being as a whole. Doing cardio is good for your health and will make you live longer, but strength training, especially for older adults, makes you stronger and more stable. 

According to the Centers for Disease Control and Prevention, strengthening our leg muscles can actually help prevent falls and injuries down the road. This is a big deal because most hip fractures in older adults happen because of falls. 

When someone has this kind of injury, they often need help and can’t live alone anymore. So, keeping our legs strong is key to staying independent and avoiding these kinds of accidents.

Consider adding these leg strengthening exercises to your routine  to keep your daily movements strong.

Step-By-Step Guide to Leg Strengthening Exercises

We need to know how the leg strengthening exercises are put together before we start. Each move is meant to work out a different set of muscles, which makes you stronger, more flexible, and more balanced.

It is important to focus on good form and controlled movements so that we can get the most benefits with the least amount of risk of injury.

You will need dumbbell weights (lighter and heavier options) and a yoga block or rolled-up towel to get started. 

* Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercises. Rest for 30–60 seconds between each exercise.

Here’s a step-by-step guide to leg strengthening exercises:

Warm-up Exercises

Before we jump into the main workout, it’s essential to warm up your muscles properly. 

→ Here’s a simple warm-up workout you can add to your leg strengthening exercises.

Seated High Knees

  • Sit comfortably and lift your knees up high, one at a time.
  • Do this for 45 seconds, then rest for 15 seconds.
  • This exercise is great for your core and helps burn calories.

Seated Leg Extension

  • Sit straight and extend one leg out in front of you.
  • Squeeze your thigh muscle while extending your leg.
  • Repeat this movement to work on your quadriceps, which help protect your knees.

Leg Extension Plus Hold

  • Extend your leg like before, but this time count to four as you lift and lower your leg.
  • If it feels too heavy with weights, you can drop them and continue the exercise without them.

Inner Thigh Press

  • Place a yoga block or a rolled-up towel between your knees.
  • Squeeze your legs together while pressing against the block or towel.
  • This exercise strengthens your inner thighs and helps with stability.

Calf Muscle Engagement

  • Hold dumbbell weights and raise your heels off the ground.
  • Feel the squeeze in your calf muscles as you push down against the resistance of the weights.
  • This exercise builds strength and endurance in your calf muscles.

Seated Sumo Squat Hold

  • Hold a heavier dumbbell at chest height.
  • Spread your legs wide apart with your feet pointing outward.
  • Lower your body into a squat position and hold for a count of four.
  • Focus on keeping your core engaged and your knees turned out.

Wall Sit Simulation

  • Sit on the edge of your chair with your back straight.
  • Imagine you’re sitting against a wall, engaging your quads and glutes.
  • This exercise strengthens your legs without needing an actual wall.

These exercises are gentle on your knees and back while still providing a great workout for your legs. Regularly adding them to your routine will help you stay strong and mobile.

Remember, consistency is key to seeing progress and feeling your best!

Benefits of Leg Strengthening Exercises For Women Over 50

Your bones get stronger

Keeping your bones strong gets more important as you get older, especially for women over 50 who are more likely to get osteoporosis. 

Weight-bearing or leg strengthening exercises help bones grow, which lowers the risk of breaking them and improves overall bone health.

Your muscles get stronger

Strength training with dumbbells not only tones muscles, but it also makes them stronger. This workout targets important muscle groups like the glutes, quads, calves, and inner thighs.

It helps your functional fitness and mobility, which is important if you want to live an active life.

Your metabolism speeds up

Leg strengthening exercises can speed up your metabolism, which can help you lose fat and keep the weight off.

When you are at rest, your body burns more calories when you have more muscle mass. This helps you get leaner.

Your stability and balance become better

Strengthening muscles through resistance training improves stability and balance, which lowers the risk of falling, which is a big worry for older people.

These exercises help you move with grace and confidence by making your proprioception and neuromuscular coordination better.

Your energy and mood improve

Exercise has profound effects on mental well-being, releasing endorphins that elevate mood and boost energy levels.

For women over 50, keeping a positive attitude is important for living life to the fullest, and this workout naturally improves your mood.

Closing Thoughts

You can shape and define your leg muscles with targeted exercises using dumbbell weights, giving you a slim and toned look. Every move, from seated leg extensions to sumo squats, helps shape your legs so you can feel good about your legs this summer.

You can speed up your metabolism and burn more calories even after the workout is over if you do these exercises regularly.

Legs that are toned and strong not only look great, but they also boost your confidence and self-esteem. 

Let us know in the comments below if you liked this workout! Talk about your experience and any thoughts you have. 

Explore More

You should also try these effective workouts: 5 Easy At-Home Toned Leg Workouts for Women Over 50 if you want to tone and strengthen your legs

For a more organized plan, you can also check out our 14-day glow-up fitness course, which includes strength training, low-impact cardio, walking exercises, stretching, and balance exercises. 

You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.

Everything you need for healthy aging is just a click away.

About me

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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