Strength Training for Women Over 50: 11 Best Moves (2023)

While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training.The below strength training exercises are proven to get results for women over 50.

Chris Freytag, a personal trainer who is in her 50s, knows from personal experience that exercise not only keeps you feeling and looking younger but actually physically slows down the aging process. And while exercise comes in many forms, strength training is where the true anti-aging magic happens. Strength training is one of the best types of exercises for women over 50 – it’s time to start!

Let’s explore in detail the benefits of strength training for women and some of the specific strength training exercises that Chris Freytag recommends that women over 50 do.

Weight Training for Women Over 50 Program Guide

  • Benefits Of Weight Training for Women over 50
  • 11 Strength Training Exercises Women Over 50 Should Do
  • Additional Strength Training Tips Before You Get Started

7 Reasons Why Is It Important to Strength Train After 50

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1. Weight Training For Women Builds Lean Muscle Mass

As we get older, our bodies inevitably go through muscle loss if we’re not focused on a strength training workout regularly. Those who strength train see tighter, more toned bodies rather than getting “bulky.”

It’s a myth that weight training will make you bulk up. Itwill,however, help you achieve that coveted toned appearance everyone wants.

People throw around the word “toned” a lot, but what do we really mean when we say that? We mean long, lean muscles with a nice, sculpted appearance.

You achieve all of this through strength.Cardio workouts help burn caloriesand get your heart pumping, which is critical for your overall heart health and weight management.

But as that fat starts to melt off, you also need to strength train if you want any toned definition.

Being stronger means you can stay independent and strong for life’s daily activities such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.

Around the age of 30, we start to lose our muscle mass if not doing anything to actively replace it. As many women age, they become more sedentary, and hence, their muscles start to deteriorate. That’s why you need to start doing strength work. Building lean muscle is not only healthy, but it also looks great.

2. Weight Training For Women Builds Bone Density & Reduces Injury Risk

Muscle loss can have further consequences on bone health. Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans.

By training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place. Bone density is a big deal and strength training is the best way to preserve it.

The stronger your muscles are, the less likely you’ll be to getinjured during everyday tasksor workouts. How?Strong muscles protect your bones and jointswhen they’re in motion and make your ligaments better at absorbing the shock they endure during dynamic movements. To avoid random strains and sprains, incorporate weekly strength training into your routine.

Injury prevention is important, especially as you age—and it’s an often-overlooked benefit ofbuilding muscle.

(Video) 8 Amazing Strength Training Moves for Women Over 50

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3. Weight Training For Women Decreases Body Fat

Maintaining a healthy weight is important when it comes to preventing many diseases that come with aging. By strength training, you are able to decrease the amount of body fat, both internally and externally.

A healthy amount of fat is both good and necessary. Too much, however, is not. Strength training exercises can help with this.

4. Weight Training Speeds Up Metabolism

It’s cruel but true – as you age, your metabolism begins to slow down. One great way to revive it is by weight training. Your resting metabolic rate (RMR) is how many calories your body burns at rest; the more muscle you have on your body, the higher that metabolic rate is.

Essentially, the more muscle you have, the faster your metabolism works. Let that sink in:more muscle means a faster metabolism. When you have more muscle mass in your body, you burn more calories every day. This is why you want to get started asap

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5. Weight Training Improves Mental Health

Strength training is not just about more muscle mass. As you get older, you may go through a lot of life changes making it normal to feel sad, stressed, or uneasy about these changes. Adopting a strength training program has been shown to improve your confidence and boost your mental health. Harvard Medical School reports that exercise helps lessen the incidence and the degree of clinical depression.

6. Weight Training For Women Improves Balance, Coordination, and Mobility

Regular strengthening workouts improve your balance and coordination, which helps you do just about everything, from yoga and dance to daily tasks.

As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength and protecting bone health, but you are also forcing your body to function in an unbalanced state, thus improving overall balance and coordination.

The concept offunctional fitnessis one that applies to strength work in particular—it’s the notion that you need to maintain the ability to simplydosimple things and move in different ranges of motion.

Bending, lifting, balancing—all of these movements are actually very important as you age. If you can strength train, it will help you stay more coordinated and capablethroughout the years.

For balance exercises, check out our guide: Balance Exercises for Seniors: You Can Improve Balance

7. Weight Training For Women Reduces The Risk of Many Diseases

According to Tufts University, strength training exercises will reduce the risks and symptoms of several health problems too, including arthritis, diabetes, osteoporosis, obesity, back pain, and depression.

Related: Best Home Gym Equipment For Seniors

11 Best Strength Training Exercises for Women Over 50

Here are 11 strength training exercises for women over 50 that will work for every muscle group and give you a good total body workout. Several exercises use your bodyweight, and a few require a set of dumbbells. Choose a weight that allows you to complete 12 repetitions of each exercise. If the exercise feels too easy, go a little heavier.

Workout Instructions

  • Perform each exercise shown below anywhere between 12 and 15 repetitions.
  • Repeat the entire circuit of the 11 strength training moves a total of 2 times through the circuit. Between each circuit, take a 1-minute break to grab your breath and start back from the top.

1. Basic Squats for Strength Training

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(Video) 11 BEST Free Weight Exercises for Women

Here’s how to perform a basic squat:

  1. Stand tall with your feet hip-width distance apart. Hips, knees, and toes all pointing forward.
  2. Bend your knees and sit your butt back as if you are going to sit in a chair. Primarily keeping your weight equally in both heels, allowing you to keep your knees behind your toes.
  3. Hit the bottom of your squat, pause, and then rise back up to stand and repeat the full exercise.

Muscles Targeted: Quads, Hamstrings, Glutes, and Core

2. Modified Push Up for Strength Training

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Here’s how to perform a modified push-up:

  1. Begin in a kneeling position with your hands below your shoulders and knees back behind your hips.
  2. Keep your gaze in front of your fingertips so your neck stays long, squeeze your glutes and inner thighs together, keeping the lower body active.
  3. Slowly lower yourself to the ground, keeping your elbows back at about a 45-degree angle.
  4. Press yourself back up to the starting position
  5. Repeat for the desired amount of repetitions

Advancement to this Exercise: Once you have mastered the modified push-up try a full push-up from your toes. Begin in a high plank position, hands stacked underneath the shoulders, legs long behind you. Lower your chest to the floor, with your elbows pointing slightly back, until you are just above the ground. As you exhale, tighten your belly and push yourself back up to a plank position.

Muscles Targeted: Upper Body, Chest, Back, Shoulders, Biceps and Triceps, and even your Core.

3. Reverse Grip Double Arm Row for Strength Training

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Here’s how to perform a reverse grip double arm row:

  1. Start this exercise with your legs together and sit back into a small squat; engaging the glutes and abdominal wall. Arms will be stretched out in front of the body holding the weights with the palms facing the ceiling.
  2. Drawing your elbows back by squeezing your upper back muscles together, pull the elbows gently past the hips so you feel the lats and triceps engage and return to the starting position with control.

Options: Start with a lighter set of weights and focus on slow-controlled movements. Take a 3-second pause at the top of the range of motion and slowly return to the starting position. Once you’ve mastered lighter weights with a slow and controlled pace, grab a set of heavier weights and try completing a few more repetitions.

Muscle Groups Targeted: Upper Body, Triceps, Back, and Shoulders

4. Full Body Roll-Up for Strength Training

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Here’s how to perform a full-body roll-up:

  1. Start lying on a mat (or the ground) with your arms extended overhead, legs long, and feet flexed towards your face.
  2. Inhale as you lift your arms up and begin curling your chin to your chest. Exhale as you roll the entire torso up and over, keeping your legs straight, abs engaged, reaching down towards the toes.
  3. Inhale as you begin to roll back down your spine, one vertebra at a time, and exhale as the upper portion of the back lowers to the ground, reaching your arms back overhead.
  4. Repeat moving slowly and using the abdominals to lift and lower, not using momentum.

Muscle Groups Targeted: Core, Shoulders, and Back

5. Dumbbell Deadlifts for Strength Training

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Here’s how to perform a Dumbbell Deadlift:

  1. Start standing with your feet hip-width distance apart and weights facing towards the front of your thighs.
  2. Tighten your abdominals and keep a flat back as you bring a soft bend through the knees, lowering the dumbbells towards the floor.
  3. Send your butt backward with a slight hip hinge, squeeze the glutes, and use your hamstrings to lift and return to your upright position.

Muscle Groups Targeted With This Exercise: Hamstrings and Glutes

(Video) 15 Minute Full Body Workout for Women Over 50 - Strength & Balance!

6. Forward Lunge with Bicep Curl for Strength Training

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Here’s how to do a Forward Lunge with A Bicep Curl:

  1. Start standing tall with your feet hip-width distance apart. Take a large step forward with the right leg and lower your back knee down to the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
  2. Bring weights in towards your shoulders to complete the bicep curl at the bottom of the lunge, then push off the front foot and return to the starting position.
  3. Repeat on the other side.

Muscle Groups Targeted: Quads, Glutes, Hamstrings, and Biceps

7. Forearm Plank for Strength Training

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Here’s how to hold a forearm plank:

  1. Begin by lying on the floor with your forearms flat on the ground. Your elbows should be aligned directly below your shoulders. Hands should be separated by the width of your elbows.
  2. Engage your core, press down through your elbows, and raise your body up off the floor, keeping your body in a straight line from your head down to your feet. Pull your navel into your spine and squeeze your glutes to keep your hips in line with your shoulders.

Modifications to this Exercise: Drop down to your knees and hold from your forearms and your knees. This will allow you to focus on squeezing your belly into your spine without dropping your hips or dumping pressure into your low back.

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Muscle Groups Targeted with This Exercise: Core/ Abdominals, Shoulder, Chest, Upper Back, Arm, and Leg Muscles.

8. Single Leg Hamstring Bridge for Strength Training

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Here’s how to perform a single leg hamstring bridge:

  1. Lie on your back with bent knees both hip-width distance apart. Your feet will be flat on the mat stacked underneath your knees. Once in a bridge position, extend your right leg long towards the ceiling.
  2. Squeezing your glutes and lower body and then lifting your hips off of the mat into a bridge. Lower and lift the hips for a desired number of reps and then repeat the exercise on the left leg.

Muscle Groups Targeted: Hamstrings, Glutes, and Quads

9. Tricep Kick Back for Strength Training

Here’s how to perform a tricep kickback:

  1. Start with your feet together (or hip-width distance apart), sit back into a slight squat with arms bent at 90-degree angles, and weights at the sides of the chest.
  2. Press the dumbbells back past the hips, keeping the line from your shoulder to your elbow joint stable and only finding movement from the elbow joint to the dumbbell. Return back to the starting position with weights at 90 degrees.

Advanced Option: Stability Ball Tricep Kick Back

Adding the stability ball to a tricep kickback is a strength exercise that will not only strengthen the triceps but will also challenge your core stability. An exercise that can be done by all levels from beginners to advanced will make you work your entire body in order to keep you on the stability ball.

Strength Training for Women Over 50: 11 Best Moves (14)
(Video) Weight Training - Full Body Workout for Women over 50

Here’s how to do a stability ball tricep kickback:

  1. Holding dumbbells, place your chest firmly on the ball with arms draped along your side body and legs extended on the floor behind you. Keep your head in line with your spine, squeezing your glutes to hold yourself in a stable plank position on the ball.
  2. Pull your elbow up to a 90-degree angle for the starting position of the tricep kickback.
  3. Press the dumbbell back, squeezing the triceps.
  4. Release weights back down to starting position, maintaining balance on the stability ball the entire time.

Muscle Groups Targeted: Triceps and Core.

10. Shoulder Overhead Press for Strength Training

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Here’s how to perform a shoulder overhead press:

  1. Start with your feet hip-width distance apart. Bring your elbows out to the side creating a goal post position with your arms. Elbows will be straight out from shoulder height and abdominals held in tight.
  2. Press dumbbells straight overhead until your arms are straight. Slowly return to starting position (goal post arms) with control.

Muscle Groups Targeted: Shoulders

11. Bird Dog for Strength Training

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How to perform bird dog:

  1. Kneel on a mat (or any soft surface) on all fours
  2. Reach one arm long, drawing in the abdominals, and extend the opposite leg long behind you.
  3. Hold, engage your lower body for 5-10 seconds, and return to all fours.
  4. Repeat on the other side.

Muscles Groups Targeted: Abdominals and Low Back

Try These Strength Exercises Two Different Ways

1. 10-Minute AMRAP Workout

(As Many Rounds as Possible Workout) – Set a timer for 10 Minutes. Complete a total of 10 repetitions of each exercise above. Repeat as many times as possible within 10 minutes. Take breaks as needed – the goal is to get through as many rounds as you can of all strength exercises in the 10 minutes.

2. Circuit Workout

In this circuit workout, we are going to bundle a few of the exercises together and you will repeat each circuit 2 times.

  • Complete Exercises 1 – 4 together:You will complete 10 repetitions of each exercise (squats, mid-back rows, modified push-ups, and the full-body roll-up) and repeat the circuit again for a total of 2 rounds.
  • Complete Exercises 5 – 7 together:After completing 2 rounds of exercises 1 – 4, you will move on to exercises 5 through 7. Completing 10 repetitions of each (deadlift, lunges with bicep curls, and 1 minute of a forearm plank) and repeat the circuit for a total of 2 rounds. If you need to modify the forearm plank you can adjust the time down to 30 seconds or drop down to your knees and continue to engage your core.
  • Complete Exercises 8 – 11 together:After completing the first 2 circuits, you will move on to the third circuit which consists of exercises 8 through 11 (single leg hamstring bridge, tricep kickback, shoulder overhead press, and bird dog). Complete 10 repetitions of the 4 exercises and repeat the circuit one more time!

Additional Strength Training Tips for Women Over 50

The CDC has set the guideline that everyone should perform strength training activities at least two days a week. This goes for anyone in their 30s and all the way up into your 50s, 60s, and even 70s! Strength training is perfectly safe for women over 50, but there are a few tips you should know before getting started:

  • Consult your doctor before dramatically changing your exercise regimen or if you have any pre-existing conditions or injuries.

The good news is that we can beat the odds by continuing to weight train, helping to build and maintain muscles throughout life! So what are you waiting for, grab a pair of weights and get started with your weight training journey today!

More questions? Be sure to check out our beginner’s guide to strength training for women.

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How many days a week should a 50 year old woman strength train? ›

For best results, strength training is recommended at least 2 or 3 days a week.

How often should women over 50 do strength training? ›

Before getting started on a new exercise routine, consult with your doctor. The National Strength and Conditioning Association recommends older adults perform strength training exercises 2 to 3 days a week.

What is the best workout for female over 50? ›

Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.

Can a 50 year old woman get toned? ›

It is never too late to start working on your fitness and toning up your body. In fact, many women over the age of 50 find that regular exercise and healthy eating habits help them to look and feel their best. There are a number of different ways to tone your body, depending on your specific goals.

Is it better to lift heavier or more reps? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

Should I strength train or do cardio over 50? ›

Lift more weights, do less cardio.

The best exercise after 50 will help you keep your lean and lose the fat through metabolism boosting. Hold onto your muscle or even build a little by keeping your cardio short most often and then focus on weight training to fatigue at least twice a week.

What is the best exercise after 50? ›

Brisk walking, jogging, swimming, dancing, cycling, water aerobics, hiking, skiing, heavy gardening, jumping rope, stair climbing, tennis, rowing, and kayaking are some types of aerobic activity to consider incorporating into your exercise regimen.

How long does it take to recover from weight lifting over 50? ›

"After that, three to four times a week can be done if the goals warrant it." Weight training workouts usually require a day's rest in between to allow muscles to recover; the National Strength and Conditioning Association (NSCA) recommends allowing 48 to 72 hours of recovery time between exercise sessions.

Can a 50 year old woman still build muscle? ›

It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “To build muscle mass, there should be a major focus on nutrition and diet. Ensuring that you're consuming the proper amount of protein (this is our favorite) is critical to muscle development.

What helps build muscle after 50? ›

Movements like squats, hip hinges, lunges, and pushups work larger groups of muscles while engaging your joints. They are particularly useful for people over the age of 50. Are you using weights or resistance bands? Try increasing the length of time that you perform an exercise or stretch the bands.

How should a senior woman start strength training? ›

Consider beginning with low-resistance body-weight exercises like walking or dancing if you haven't worked out in a long time. This can prepare your muscles for the change in routine. Then, when it's actually time to pick up a weight, start light and level up as you become more comfortable.

How can I tone my stomach at 50? ›

Four Fab Rules for Flatter Abs
  1. Rule 1: Decrease your body fat.
  2. Rule 2: Get your posture in line.
  3. Rule 3: Tighten muscles.
  4. Rule 4: Accept your basic body shape. This one isn't exactly under your control, but some people have wider rib cages that give the appearance of a larger waist, says Rubenstein.
Feb 4, 2016

How can I reshape my body after 50? ›

Secret Tricks for Getting a Lean Body After 50, Say Experts
  1. Do More Strength Training, Do Less HIIT.
  2. But Not Necessarily Power Lifting.
  3. Do More Flexibility Training, Less HIIT.
  4. Stay Active All Day—And Walk, Walk, Walk.
  5. Relax in Your Downtime and De-Stress.
Jun 18, 2021

How long does it take a 50 year old woman to build muscle? ›

When it comes to seeing the physical results of your strength training and diet regime, most fitness trainers agree that it will take a few weeks for results to show. If you train consistently, then you should notice an increase in your muscle size from six to nine weeks of strength training.

Can I get rid of belly fat at 50? ›

With a few positive lifestyle changes, you can lose that stubborn belly fat that's a health concern because it can lead to other serious issues like heart disease, stroke and premature death. So while it may be more difficult, don't get discouraged.

How to get a shredded woman? ›

The key to “getting shredded” is to start lifting weights (and not just any weights but heavyweights) and using HIIT as a more effective form of cardio, rather than hours of 'steady state' exercise. Most importantly, shredding is all about getting your nutrition on point.

What is the best weight bearing exercise for menopause? ›

Try brisk walking, jogging, biking, swimming or water aerobics. If you're a beginner, start with 10 minutes a day and gradually increase the intensity and duration. Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently.

What should you always do before lifting weights? ›

Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity. Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

How many sets should you do for strength training? ›

Number of sets is also dependent on goals. A lifter looking to improve strength may do 4 to 6 sets, while someone who wants to work on muscular endurance may do 2 to 3 sets. For a full-body workout, spend another day focusing on legs and shoulders by doing squats, lunges, and overhead presses.

Why am I lifting heavier but not getting bigger? ›

You Don't Have Enough Training Volume

The more volume in your training (more sets and reps) the greater the hypertrophy response you will get (up to a point of course). If you like to stick to powerlifting specific programming this may very well be the reason you aren't seeing much progress in terms of muscle growth.

Which is better for seniors cardio or strength training? ›

Villareal, M.D. , a professor at the Baylor College of Medicine in Houston, has found that incorporating weightlifting into an exercise and diet intervention for older adults with obesity yields better results than diet or aerobic exercise alone.

How many times a week should a 50 year old woman do cardio? ›

If you're in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time.

What age should you stop weight training? ›

If you are currently in your 50s or 60s and have been lifting weights for many years, then it is likely that you will be able to continue doing so for many years to come. However, if you are in your 70s or older or have not been lifting weights for very long, you may need to start considering stopping.

How long should you rest after strength training? ›

It's recommended to rest for 72 hours before working out the same muscle group again. This gives your body the time it needs for muscle recovery and growth without risking injury from overtraining or under-recovery.

Should I workout with sore muscles? ›

If you continue your usual exercise regimen even when you're sore, you're not giving your muscles enough time to heal. In fact, pushing yourself during a bout of soreness can eventually lead to an overuse injury. Overall, you're at risk of causing harm to your body by not resting.

What vitamin stops age related muscle loss? ›

Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.

How do you get ripped after menopause? ›

The exercise program for postmenopausal women should include the endurance exercise (aerobic), strength exercise and balance exercise; it should aim for two hours and 30 minutes of moderate aerobic activity each week.

What foods build muscle in seniors? ›

10 Power Foods that Help Seniors Build Strong Muscles
  • Meat: Rich in protein, animal meat is an ideal dietary option for seniors. ...
  • Fatty Fish: In case one is a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. ...
  • Tofu: ...
  • Eggs: ...
  • Milk: ...
  • Cheese: ...
  • Beans: ...
  • Nuts:
May 2, 2022

What is the best protein after 50? ›

Whey protein offers the most benefits for older adults, but you likely won't notice any dramatic differences as long as you eat plenty of protein overall. The overall best protein powder for men and women over 50 is whey protein. The best plant-based alternative, if you avoid dairy, is soy protein.

How long does it take to build noticeable muscle for females? ›

The question: “When should I expect to see more defined muscles?” The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto.

How much protein do I need to build muscle after 50? ›

Around 50 years of age, we need to increase the protein in our diets to one gram per kilogram of our body weight to maintain muscle mass.

What are the 5 exercises of starting strength? ›

The original Starting Strength consists of 5 exercises (Squat, Bench Press, Deadlift, Military Press, and Power Clean / Barbell Row), rotating between two workout days (A and B), and is done three days per week.

How many times a week should seniors do strength training? ›

Most researchers advise training at least three times a week but not more than six. If you are using resistance-training equipment, then allow for a two-minute rest period between each machine. Training the low back muscles once a week seems to be just as effective as doing it more often.

How many times a week should a woman strength train? ›

Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

How do you tighten a saggy lower stomach? ›

7 Ways to Eliminate Loose Stomach Skin
  1. Add Exercise to Your Routine. At-home treatment options are ideal for minor sagging. ...
  2. Try Topical Creams & Lotions. ...
  3. Make Lifestyle Changes. ...
  4. Ask About Laser Therapy. ...
  5. Learn About Radiofrequency Treatments. ...
  6. Request Laser Resurfacing. ...
  7. Consider Tummy Tucks.
Aug 27, 2021

Why is my stomach so big at 50? ›

Bloating is a common symptom of perimenopause and menopause. Your abdomen may shift and enlarge throughout the day, depending on what you've been eating. Water retention or gas retention can be the source of this type of bloating.

How do you tone a jiggly stomach? ›

Evidence-based, effective ways to lose belly fat
  1. Cut out sugary beverages. ...
  2. Get moving. ...
  3. Increase your fiber intake. ...
  4. Cut back on ultra-processed foods. ...
  5. Limit alcohol use. ...
  6. Don't skimp on sleep. ...
  7. Increase protein intake. ...
  8. Fill up on whole foods.
Aug 18, 2021

What is the best anti aging exercise? ›

When it comes to anti-aging exercises, cardio is the award-winner. And of all the cardio out there, high-intensity interval training (HIIT) may be the most effective, since it slowed signs of aging when compared to lifting weights.

How can I slim my waist after 50? ›

Trimming the fat
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

How can a woman over 50 build muscle fast? ›

A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet. A protein supplement can help you increase your protein intake if you don't get enough from your regular meals.

What protein should seniors take to build muscle? ›

Whey is one of the highest quality proteins and is ideal for older persons," says Stuart Phillips, senior author on the paper and a professor of kinesiology at McMaster.

How long should you do strength training for over 50? ›

You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet.

How many days a week is ideal for strength training? ›

Strength training. Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time.

What are the 5 fitness moves everyone should do? ›

The 5 movements you should perform are: push, pull, hip-hinge, squat, and plank. Each of these movements requires multiple joints and body systems to work together, and they are also incorporated in activities we do every day.

How long does it take to see results from strength training? ›

If you're a beginner, expect to see muscle gains roughly six to eight weeks into a strength training program. One of the biggest factors in expediting your gains, says Wilson? Protein. “Your daily protein intake plays an important role in muscle growth,” she explains.

Is 10 minutes a day of strength training enough? ›

The Verdict: For someone who isn't looking to achieve CrossFit-level power, I think 10 minutes of strength training per day is plenty to gain strength and even out muscle imbalances. And it's a great jumping-off point if you decide to push yourself further once you have a solid foundation and master proper form.

What should I eat to gain muscle at 50? ›

Protein intake can be increased by eating more lean red meat, poultry, eggs, and dairy. If clients struggle with getting more protein in their diet, a supplement can help. They can sip on a whey protein shake after their workout, giving their body the nutrients it needs to help muscles grow.

What should a week of strength training look like? ›

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Is 15 minutes of strength training enough? ›

Fifteen minutes may not seem like a lot of time to you, but fitness experts and scientific studies agree that it's enough to make a difference. Any amount of exercise is better than zero. If you're new to fitness or haven't been active in a long time, a short, 15-minute workout may be best to start with anyway.


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