This all-in-one 55-minute full body workout is designed specifically for women over 50 to build muscle strength, boost metabolism, improve heart health, and stay mobile and pain-free as you age. Suitable for beginners and seniors!
What’s Included:
– 30-Minute Full Body Strength Training (with dumbbells)
– 15-Minute Fat-Burning Walking Workout (Zone 2 cardio)
– 8-Minute Hip Mobility Stretch to improve flexibility and reduce stiffness
Why this workout matters:
After 50, women naturally lose muscle (sarcopenia), experience joint stiffness, and see a decline in bone density. This workout tackles all three areas in one powerful session: strength training to build muscle and support bone health, walking cardio for fat-burning and heart health, and hip mobility to improve flexibility and reduce pain.
Use this routine 2–3x/week to feel energized, confident, and strong in your body—no matter your age.
Q1: Should women over 50 lift weights?
A: Yes! Strength training is the #1 way to fight aging, maintain muscle, protect your bones, and support metabolism after menopause.
Q2: Is walking enough cardio after 50?
A: Yes, when done at the right intensity. This workout includes Zone 2 walking, which boosts fat burning and heart health without stressing the joints.
Q3: Why is hip mobility so important?
A: Tight hips can lead to back pain, poor posture, and difficulty with everyday movement. Just 8 minutes of targeted stretching can reverse years of tension and improve balance and coordination.
Q4: How often should I do strength workouts after 50?
A: Aim for at least 2–3 strength sessions per week. Consistent resistance training helps maintain lean muscle, manage weight, support joint health, and reduce your risk of osteoporosis.
Q5: What if I have joint pain or stiffness?
A: This workout includes a low-impact strength routine and hip mobility stretches to improve flexibility and reduce stiffness—perfect for sore knees, hips, or back. Always start slow, use light weights, and modify movements if needed.
0:00 - Intro to Total Body Reboot for Women Over 50
0:35 - Warm-Up for Joint Health & Injury Prevention After 50
3:39 - Round 1 Superset 1: Goblet Squats & Lateral Raises
6:30 - Round 1 Superset 2: Static Lunges & Upright Rows
10:29 - Round 1 Superset 3: Upright Rows, Deadlifts & Tricep Extensions
14:52 - Round 2: Progressive Strength Training After 50
22:48 - Round 3: Advanced Muscle Building for Women Over 50
30:45 - Water Break & Recovery
31:33 - Fat-Burning Walking Workout for Heart Health After 50
35:00 - Balance Training Walk for Fall Prevention & Coordination
39:34 - Squat to Calf Raise for Functional Lower Body Strength
42:28 - Core Strengthening for Belly Fat & Posture After 50
47:32 - Walking Cool Down & Recovery
48:27 - Hip Mobility Stretch for Pain Relief & Flexibility
49:18 - Knee Rotations & Hip Flexor Stretches for Stiffness
50:18 - Deep Hip Stretches for Lower Back Pain Relief
52:18 - Spinal Twists for Back Health & Mobility After 50
54:25 - Asian Squat & Frog Pose for Hip Health & Energy
56:21 - Workout Complete - You Did Amazing!
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DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fullbodyworkout #exerciseover50
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14 Responses
This is awesome
Lost weight and need new bra still toning this area is good
Thanks
It was great! The arms are burning and yes I used a bottle of tomato sauce and a jar or tomato pasta sauce ????
I can feel it in my arms mostly this is the first workout I did
Love love love it.. thank you so much. adore all your workouts
I’m so happy you are enjoying the workouts and thank you for your kind words. Stay strong and fabulous! ????❤️
I not only feel it in my chest I feel it in my arms.
That is so great Donna!! Thanks for sharing ????❤️
Hello Shella,
I enjoy this exercise. I alternate days with the upper body with weights.
Thank you and have a nice day
At 65 years of age, although not overweight my arms were undefined with lose skin and my breasts dropping downwards. After following a selection of arm toning and breast lifting exercises my upper body is simply transformed. My arms have muscle and tone, chest area is firm and even my breasts seem firmer. Thank you so much you have given me my confidence back and I feel fitter and more confident than ever before.
Wow Jacqui ???? you are on fire! And should be so proud of your fabulous self ???? thanks for making me smile
I have been working out with you for 2 months. My waist has reduced by 1 inch. The bust exercise causes a huge burn. I can really feel it.
Wow! You are on fire ???? And should be proud of your fabulous self! Thanks for making me smile Joanna!
i am 68 not overweight but breast drooping and loose skin on my arms, some of the comments are very positive, so i am not a lost cause. could really feel it in my arms and chest while working out.
Keep in mind a little progress each day adds up to big results. Really big results!! You got this Marian ???? Sending you a big hug ????❤