BENEFITS OF WEIGHT TRAINING FOR WOMEN OVER 50
Weight training is an excellent way to gain muscle and lose fat, but not all women are aware of this. Try this toned arm workout with dumbbell weights, even if you’re over 50. Weight training can help prevent osteoporosis and falls by building strong bones.
So what are some of the other benefits?
Well, it’s a great way to shape your body with svelte curves! Weight training also increases your metabolism for hours after you work out which helps burn more calories than cardio alone. It’s an efficient way to get in shape without the time commitment required by other forms of exercise like running or biking. And you don’t have to worry about injuring yourself since weight-training exercises use much less impact on your joints than other types of activity do.
The benefits of weight training for women over 50 are plentiful. These include, but are not limited to:
- Increased bone density
- Improved muscle balance and coordination
- Better cardiovascular health
- Reduced risk of injury to joints
- Improved weight control
- Improves energy levels
- Increased metabolism
- Increased fat burning
- Improved posture
- Feel more confident
As you can see it’s important we incorporate weight training into our workout routines at least once or twice a week.
20 MIN TONED ARM WORKOUT WITH DUMBBELL WEIGHTS
I think you’ll really enjoy this toned arm workout. All you’ll need is 20 minutes, a comfortable space with plenty of room and a water bottle so you can stay hydrated.
Use a dumbbell weight that’s slightly challenging for you, yet allows you to complete all of the sets using proper form and without straining and if you’re just starting out use dumbbells that are light and then gradually increase as you gain strength. Substitute soup cans or water bottles if you don’t have weights.
For this toned arm workout we’re going to do three sets of 10 reps of each exercise followed by a 20 second rest.
OK, I’m excited, let’s get started!
FRONT ARM RAISES
Stand up straight and you can keep your knees slightly bent. Put the dumbbells in front of your thighs. Keep your back is straight, feet planted on the floor, and your stomach muscles engaged.
Raise the weight with your palm facing down and a little bend in your elbows to reduce any stress on your joints.
Lower the dumbbell with a with a slow and controlled motion back to your thigh.
Using the proper form is essential to make sure you’re getting the most out of the exercise.
Unilateral training—training that involves only one side of the body at a time—has been associated with more significant strength gains
Front raises predominantly strengthen the shoulders, but they also strengthen the chest muscles.
This is a fantastic technique to increase shoulder strength and give your shoulders definition.
We need strong shoulders in our daily lives to lift things safely. The front raise is beneficial for developing the strength needed to carry out regular activities like carrying and lifting groceries or placing things up on a shelf.
HOW TO DO FRONT ARM SIDE RAISES
BENT ARM SIDE RAISES
Stand with your knees slightly bent and feet together. Hold your dumbbells with your palms facing inwards, and your elbows bent by your side.
Raise the dumbbells out to the sides while keeping your elbows bent. When your upper arm is at shoulder level and slightly dip your dumbbell inwards as if you’re pouring water.
Slowly lower the dumbbells back to the starting position, keeping your elbows bent and your core held in tight to maintain good from.
This exercise is going to make us stronger and give definition to our shoulders but it’s also going to help increase our shoulder mobility and that’s exactly what we need as we’re getting older. Use proper form throughout the lift, your core will benefit, and upper-back, arm, and neck muscles will also feel it after a few sets.
HOW TO DO BENT ARM SIDE RAISES
Stand upright and keep your back straight for the shoulder press. Hold a dumbbell with an overhand grip at the shoulders. The thumbs are on the inside, with the knuckles facing up.
Raise the weights above your head in a controlled motion.
Pause for a moment at the top of the movement.
Return the dumbbells to your shoulders slowly, in a controlled manner.
This exercise targets the deltoid muscle of the shoulder. In addition to increasing shoulder strength and definition, this exercise engages the core for stability throughout the movement.
We’re working our deltoid muscle muscle of the shoulder, increasing shoulder strength and definition and engaging the core for stability. We’re also building lean muscle mass and improving our posture. Remember that this style of lifting to fatigue, is going to really help with our fat loss and our muscle growth
I’ve noticed that since I started doing shoulder presses, my shoulders have been feeling a lot better. It’s a really good exercise to do if your shoulders are prone to being stiff and sore because it helps stretch them out. I would recommend doing this exercise as a beginner because it doesn’t require you to have any experience with weight lifting like some other exercises might.
HOW TO DO SHOULDER PRESSES
OVERHEAD TRICEP EXTENSIONS
Stand with your feet firmly on the floor and hold the dumbbells in front of you.
Raise the weights above your head until your arms are fully stretched out straight.
Carefully lower the weights back behind your head, keeping your elbows close to your body.
Focus in on your form, keep your core held in tight and do it with purpose.
This movement is actually much easier when you start with lighter weights until you get the hang of it. Remember to take small steps toward building up your muscles when you are starting out.
Overhead tricep extensions work on our bat wings. Our triceps can become flabby fast so we need to put in the effort.
In addition, the overhead tricep extension exercise also targets the muscles in the shoulders and upper back like we mentioned for some of our previous exercises. You’ll feel it through your arms and shoulders but remember that this is a good workout to incorporate in your shoulder exercises routine because it’s going to help strengthen and define your arms. The overhead tricep extension will help you strengthen and define your arms as well as increase mobility.
HOW TO DO OVERHEAD EXTENSIONS
Hold a dumbbell in each hand and keep your arms firm with your elbows in at the waist. With your legs slightly bent and lower your arms all the way down to your thighs, palms facing away from your body.
Bend your elbows to curl the weights up to your shoulders so your are palms facing your body.
Lower the weights back down to the starting position and then back up again.
Maintain control throughout the motion and avoid swinging the dumbbells.
Bicep curls are important to do. They help you build your bicep, the front of your arm. It also strengthens the muscles in your forearm and can help strengthen your grip as well…and who doesn’t love a defined bicep.
This exercise is another good choice if you’re just beginning because it’s an easy movement that you can start to master.
HOW TO DO BICEP CURLS
Keep your knees slightly bent. Hold a pair of dumbbells in each hand, with your palms facing toward one another.
Engage your core to keep a straight back and hinge forward at the waist and then raise the weights by engaging your triceps and straightening your elbows.
Hold your upper arms still with your elbows at your side so you are only moving your forearms for this movement. Pause and then return the weights to the starting position.
Tricep kickbacks are another one to work on our bat wings sot hese are great for keeping our arms toned and defined. They also help to strengthen your back while improving your balance. This is an excellent exercise for everyone, regardless of their fitness level.
HOW TO DO TRICEP KICKBACKS
ALTERNATE ARM RAISES
Start with your dumbbells in front of your thighs with your palms facing in toward your body. Keep your core held in tight and knees slightly bent.
Raise one arm to the front and the other arm directly out to the side, to about shoulder level.
Then lower back to the starting position and repeat the movement on the opposite side.
Try and keep the movement controlled throughout the exercise, Good form is important here, so try not use a weight that is too heavy.
Alternate arm raises and these are great for sculpting our arms and our shoulders, which we love. This exercise also improves our posture and increases our shoulder strength and mobility so this is kind of perfect… but make sure that your weight isn’t too heavy because it’s important to keep our movement controlled.
HOW TO DO ALTERNATE ARM RAISES
20 MIN TONED ARM WORKOUT WITH DUMBBELL WEIGHTS
This is a challenging workout but if you did it you’re actively working towards a healthy future and without even knowing it you have increased your bone density, improved your muscles, balance and coordination, improved your energy levels, increased your metabolism and your fat burning so you are pretty much fabulous.
Remember we don’t need to be athletes now we’re over 50 but lifting weights like this is going to help us build lean muscles, amplify fat burning and stay younger for longer.
You can follow along with the entire workout! Click to watch the FULL video now!
**Disclaimer: Information provided in this video is of a general nature only and is 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.
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