The 5 Ultimate Workouts Every Woman Over 50 Should Do

The 5 Ultimate Workouts Every Woman Over 50 Should Do

Age is just a number, and trust me, I’ve seen it firsthand in our vibrant Fabulous50s community. From everyday women to dazzling celebrities over 50, the proof is undeniable. 

But let’s talk real talk: how do we keep fit over 50? What are the best workouts for women over 50?

While those celebrity lifestyles might seem like distant dreams, there’s a secret weapon we all have access to, and that’s exercise. 

Keeping fit over 50 is not just about looking good; it’s about feeling fabulous inside and out. Moreover, physical and emotional well-being are intertwined, especially as we age. When it comes to maintaining a healthy lifestyle, exercise plays a crucial role, especially for women over 50. 

Yes, as we gracefully age, our bodies change. But being strong, flexible, and balanced is more important than just fitting into that little black dress. This way, we can keep living our fabulous lives. 

So, let’s explore the ultimate workouts for women over 50 to help you lead an active and fulfilling life.

1. Strength Training: Upper Body Workout With Dumbbells

Strength training is an important part of any fitness plan, but it is especially important for women over 50. As we get older, our muscle mass tends to decrease. This helps keep muscle mass up.

This exercise is for the upper body and can be done with dumbbells or other heavy objects from around the house.

This upper-body workout with dumbbells will not only make your muscles stronger, but it will also help you lose weight and burn fat. Remember to begin with lighter weights and slowly add more as you get stronger.

READ ALSO: 4 Best Strength Exercises To Do Regularly in Your 50s

2. Cardio: Walk-at-Home Exercises for Full Body Fat Burning

For women over 50, cardiovascular exercises are especially important for keeping their hearts healthy and controlling their weight.

Walking is a great workout that you can do whenever and wherever you want. This full-body cardio workout is meant to raise your heart rate and work out a lot of different muscle groups.

It is easy and convenient to get your heart rate up and burn calories. During the workout, remember to wear shoes that are comfortable, take deep breaths, and drink plenty of water.

Try this: This 30-Minute Walking Workout Is an Effective Fat Burner

3. Flexibility and Balance: Full Body Stretch Exercises

Flexibility and balance exercises are essential for women over 50 to maintain mobility, reduce the risk of falls, and relieve stress. This full-body stretch routine will help you become more flexible, relax, and let go of stress.

For a better muscle wake-up, do this full-body stretch routine in the morning. For better stress relief, do it in the evening. Take deep, steady breaths and pay attention to what your body can and can not do. 

Try this: An Easy 8-Minute Mobility and Flexibility Workout for Women Over 50

4. Core Strength and Postural Alignment: Posture Exercises

Keeping good posture gets more important as we get older to avoid back pain and improve our overall balance. Building stronger core muscles and improving posture are the main goals of this workout.

You can improve your posture, get rid of back pain, and become more stable by adding these posture and core strength exercises to your routine.

5. Low Impact: HIIT Workout For Weight Loss

High-intensity interval training (HIIT) is a popular workout style, but it can be demanding on the joints, especially for women over 50. This low-impact HIIT workout provides the benefits of HIIT while minimizing stress on the joints.

This low-impact HIIT workout will help improve cardiovascular fitness, burn calories, and strengthen muscles without putting excessive strain on your joints.

Try This: 10 Minute Low Impact HIIT Workout | Standing Full Body Fat Burn!

Remember that the key to living a healthy life is to be consistent. If you stick with your workouts, you will get stronger, more flexible, and feel better all around.

READ ALSO: 10 Best Exercises For Women Over 50 to Get In Shape

Reasons Women Over 50 Need to Exercise More

Staying active has been my secret weapon for feeling fantastic at 57. I’ve found that adding regular exercise to my routine has made all the difference in keeping me fit, healthy, and full of energy.

You may ask, Why do we need to work out harder as we get older?

Exercise over 50 is not just about fitting into your jeans or looking good in your swimsuit (though those things are nice!). It’s about taking care of our bodies from the inside out. Getting regular exercise can help us avoid health problems that tend to come up as we age.

Exercise has been shown to improve the health of your heart, lower your risk of developing long-term diseases like diabetes and osteoporosis, and make you feel better mentally.

Similarly, while working out, we stay at a healthy weight, our metabolism speeds up, and we even sleep better. Plus, it keeps our muscles and joints strong and our balance good, so we fall and spill things less often.

But wait, there’s more! Ever notice how a good workout can melt away stress like nobody’s business? That’s because exercise is a powerful stress-buster, waving goodbye to tension, anxiety, and those pesky blues.

Regular exercise can also help relieve stress, anxiety, and depression, which can make you feel better about life overall. So let’s exercise more…

READ ALSO: Best Exercise For Women Over 50

How to Choose the Right Workout Routine

As a woman over 50, you should pick a workout plan that fits your needs and goals. It is tempting to start doing intense workouts right away, but you should really think about how fit you are, any health problems you already have, and how exercise will affect your joints. 

The best results will come from a routine that includes everything from strength training to cardio to flexibility and balance exercises. These are the best workouts for women over 50 if you want to have a fulfilled and healthy life.

You can work out different muscle groups, get in better shape overall, and lower your risk of overuse injuries by mixing up your workouts. You should also pay attention to your body and make changes as needed. 

Remember, the goal is to stay active and healthy, not to push yourself beyond your limits.

Closing Thoughts

The best way for women over 50 to stay healthy and happy is to make exercise a regular part of their lives. You can get in better shape, lower your risk of age-related health problems, and enjoy a better quality of life by doing these great workouts for women over 50.

For best results, pick a workout plan that fits your level of fitness and make changes as needed. Keep yourself going, make goals that you can reach, and enjoy your progress as you go. 

No matter what age you are, you can live an active and satisfying life if you work hard at it.

Explore More

You should also try this effective fat-burning walking workout if you want to keep fit and stay in shape.

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.

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. 🙏🏻😘


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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.

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