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The 3 Commandments of Weight Training Every 50-Year-Old Woman Must Follow!

The 3 Commandments of Weight Training Every 50-Year-Old Woman Must Follow!

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Schellea

Age is just a number, but that doesn’t mean we have to let things slide. With age comes beauty, wisdom, and all sorts of good stuff, but unfortunately, it also brings along some not-so-great stuff like flab and muscle loss. 

Did you know that after hitting 50, we naturally lose about 30% of our muscle mass? 

I’ve been in your shoes, and let me tell you, there’s hope. I’ve seen some amazing changes in my body thanks to weight training, and I’m never looking back! So, it is really important for women in their 50s to face this head-on with weight training.

It’s like a magic trick to feeling and looking strong. We can burn more calories even when we are just hanging out if we lift weights and build muscle. 

For women in this age group, weight training boosts metabolism, strengthens bones, and improves fitness and well-being. But not all weight training routines are the same, so it is important to follow specific guidelines to maximize benefits and minimize risks. 

So, to make the most of it, here are three simple commandments of weight training to stick to!

#1. Work Every Muscle

The first commandment of weight training for 50-year-old women is to engage all major muscle groups. 

Often, women focus solely on specific areas, such as the arms or legs, neglecting other essential muscle groups. This approach can lead to imbalances, increasing the risk of injury and hindering overall progress.

A full-body workout is needed to prevent muscle loss, even though today’s trends focus on your belly and booty. Try to work specific muscle groups each workout, but include one full-body session a week! Your muscles will recover slower, so rest in between.

You should target the following muscle groups in your weight training routine for complete development:

  1. Upper Body:
    • Chest
    • Back
    • Shoulders
    • Biceps
    • Triceps
  2. Lower Body:
    • Quadriceps
    • Hamstrings
    • Glutes
    • Calves
  3. Core:
    • Abdominals
    • Obliques
    • Lower back

Work every muscle group to improve strength, endurance, posture, balance, and functional fitness. This holistic approach will make daily tasks easier and more confident.

#2. Engage Your Core

You need to make a concerted effort to use your core muscles in every exercise. If you don’t, you risk damaging your spine and causing your back to round!

To engage your core, focus on pulling your belly button up towards your spine and don’t hold your breath. This way, you’ll see the best results—and work off that belly flab too!

#3. Right Amount Of Resistance

The biggest mistake women make is thinking that weight training will have them Hulking out! But, trust me, you can’t bulk up like a bodybuilder without trying very hard. So, using extremely light weights won’t help you. You need to use weights that’ll challenge your muscles to change!

Choose weights that you can use for 12 to 15 reps, with the last three being tough. This way, you’ll wake up and shape up your muscles. If you’re not feeling the burn, they’re not the right weight.

Weight training is worth it for every 50-year-old woman! As a 50-something-year-old woman myself, I’ve been there, gotten the tight-fitting t-shirt and flaunted the results. And if you follow my tips, so will you!

In my Fabulous50s community, I share all the tips and tricks that have helped me look and feel my best. Visit Fabulous50s to fall in love with your fabulous self again!

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About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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17 Responses

  1. Hi Schellea, thank you for all the lovely workouts and hints and tips. I’ve been with you for just over 2 weeks and already seeing a difference, its like my body is toning fast. I will be keeping it up as it makes me feel good about myself! Also passing it onto others. Take care, Tracie 🙂

  2. I though lighter weights were better so to not injure…
    Did I read this wrong? “Light weights won’t help you”….I don’t want to bulk up but I do want to choose the right weight. I could choose 10-15 lb was but I am enjoying the workouts with 3-5 lb weights. Does this article mean I should go to heavier weights?

  3. Hi Schellea; I can’t thank you enough for your fitness workouts. I religiously incorporate at least 30 minutes into my daily routine and not only do I feel fitter but I thoroughly enjoy them. Thanks again you have made such a difference to my life. ????????????????????

  4. Hi Schellea, I totally agree with Tracie. It’s been about 2 months now since I started with your wonderful daily routines. I am nearing 58 with no intention of looking back. Let’s keep exited. Cheers, Karen

  5. Hi Schellea,
    I would like to see a video training session on weight training. I have free weights, but I’m not sure how to use them.

  6. I came across your exercise routines on you tube at the start of lockdown and thank god I did. I look and feel so much better. And I feel empowered.
    Thank you
    Maggie
    London UK

  7. Thanks Schellea! I am working out with you every morning and I love it! I have lost 8 kg simce I have started???? I am so greatfull!! Thanks for your smily face as well! Valentina

  8. Hi Schellea, Just enjoyed reading this artical, not sure what weights to start of with. Really feel that I am getting a good workout with all your videos and certainly lifts the mood for the day, thanks.

  9. Hi Schellea, loving the 14 day challenge I’ve completed day 5 and feel fabulous and more toned, maybe the next 14 day challenge could be with dumbells so we get to know how to use them correctly ?

    Patsy UK ????????

  10. Hi Schellea! I have been doing your exercise routines for 3 weeks now and I haven’t missed a day! I look forward each day to do at least 30 minutes of exercise. I’m 62 and I’m seeing some changes happening to my body, especially getting stronger. Truthfully, I’m embarrassed to admit this but I haven’t exercised in probably 20 years. I would just sit on my butt everyday at work and then come home and veg. I’m so thankful I found you!
    Sincerely,
    Kathy in California

  11. Looking forward to starting the new 14 day challenge tomorrow. The excersizes are so doable and great! I would also like to add the 5 minute knee strengthening excersize each day, as I am experiencing a bit of pain in my knees
    ( probably an age thing ????)
    Thanks Schellea.. so glad I found your site
    Anita, The Cotswolds, UK

  12. Thank you Schellea for your fabulous job and your commitment to help and uplift women with great excesises and tips. You are the guiding star! Veki

  13. Thank you so much for making exercise at home fun for the first time! I’m already seen wonders in my balance which is, as I’ve learned, so important. Thank you again, you are inspirational,

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The 3 Commandments of Weight Training Every 50-Year-Old Woman Must Follow!