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

Age is only a number!

But, that doesn’t mean you should sit back and let it happen. Beauty, freedom, wisdom and wonder come with age, but so does flab and loss of muscle mass. You naturally lose almost 30% of your muscle mass after 50 years old! Unfortunately, being inactive will speed this up.

Starting to sound familiar? I’ve been there. But after seeing how my body transformed thanks to weight training, I’m never going back! That’s why it’s so important that, as a 50 year old woman, you’re combatting this with weight training.

It’s your one-way ticket to feeling and looking strong! By using weight training to build muscle mass, you’re able to burn more calories while resting. To help you see the best results, here are three commandments you should follow!

#1 Work Every Muscle

Although today’s trends may focus on your belly and booty, you need a full-body workout to combat muscle mass loss. Try to focus on specific muscle groups each workout, but make sure to include one full-body session a week! Your muscles will take longer to recover, so make sure to include rest days in between.

#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!

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. 🙏🏻😘


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
    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!
    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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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.

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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