Strength Training Exercises for Women Over 50: Stay Lean and Build Muscle

The Benefits of Strength Training for Women Over 50

When it comes to staying lean and healthy, strength training is often overlooked in favor of cardio. However, for women over 50, prioritizing strength training can have numerous benefits. According to experts, strength training not only burns calories during the workout but also builds muscle mass, which in turn increases overall calorie burn.

Judy Arazoza, a personal trainer specializing in working with women over 40, emphasizes the importance of strength training for women over 50. She explains that muscles use more energy than any other tissues in the body, so the more muscle you have, the greater your calorie burn becomes. This is crucial for women over 50 who are trying to stay lean and healthy.

Recent research published in ​Sports Medicine​ supports the benefits of strength training for body composition. A systematic review and meta-analysis of 54 studies found that healthy adults who lifted weights for at least four weeks lowered their body fat percentage by 1.46 percent compared to non-exercisers.

To help women over 50 get started with strength training, Stephanie Carter Kelly, a board-certified orthopedic physical therapist and yoga instructor, demonstrates seven effective strength exercises. These exercises target different muscle groups and can be incorporated into a full-body routine. From dumbbell squats to supported bent-over rows, these exercises are designed to improve strength, balance, and overall fitness.

Experts recommend incorporating strength training into your routine at least two times a week for optimal benefits. Thirty minutes per session focusing on major muscle groups can provide an efficient workout. Whether you’re new to strength training or looking to switch up your routine, these exercises are suitable for women of all ages and fitness levels.

So, if you’re a woman over 50 looking to stay lean, healthy, and strong, consider adding strength training to your fitness regimen. The benefits are not just physical but also mental, as building muscle can have a positive impact on overall well-being and quality of life.