Top 5 Strength Exercises For Women Over 50
Strength training has many benefits for women over 50; from keeping bones strong to making everyday tasks easier and even giving a boost to your mood. If the idea of lifting weights feels overwhelming or if you’re unsure where to begin, you’re definitely not alone. A solid strength routine isn’t complicated, and it truly doesn’t matter if you’ve never stepped into a gym before.
Staying active and building muscle is a smart choice at any age, but after 50, it’s important to staying independent, protecting joints, and helping your metabolism stay on track. Just a bit of strength training goes a long way toward supporting bone density and building up confidence.
Below, I’m sharing five of my favorite strength exercises for women over 50, along with some user friendly tips to fit them into your week in a safe and comfortable way.
1. Squats: The All Around Power Move
Squats may sound basic, but they work so many muscles at once: quads, hamstrings, glutes, and your core. Squats help with standing up from a chair, climbing stairs, and keeping your hips and knees strong. You don’t need weights as you start, but you can use dumbbells or a kettlebell when you feel ready.
How to Do a Basic Squat:
- Stand with your feet just wider than shoulder width apart and toes pointed slightly out.
- Keep your chest lifted and shoulders relaxed.
- Bend your knees and push your hips back like you’re about to sit in a chair.
- Lower down until your thighs are almost parallel to the floor, or as far as you’re comfortable.
- Press through your heels to stand back up.
Start with 2 or 3 sets of 8 to 12 reps. If squats are tough on your knees, sit back onto a sturdy chair and stand up again to build the same strength with less strain.
If you’d like some variety, try bodyweight squats first, then progress to goblet squats by holding a single dumbbell close to your chest. You can also use resistance bands looped under your feet and held at your shoulders for a different challenge and to keep your muscles guessing.
2. Wall Push Ups: Easy on the Joints, Big for the Upper Body
Push ups build strength in your chest, shoulders, arms, and core. Standard pushups can be tough on wrists and shoulders at first, so starting with wall pushups is best. They’re much gentler but still give great results.
How to Do a Wall Push Up:
- Stand about two feet from a wall with feet hip width apart.
- Place your palms on the wall at shoulder height and a bit wider than your shoulders.
- Bend your elbows and lean your body toward the wall in a straight line, keeping your core tight.
- Stop just before your nose or chest touches the wall, then push back to start.
Work your way up to 2 or 3 sets of 10 to 15 reps before trying easier floor pushups, such as the knee pushup or incline pushup on a sturdy bench or table edge.
Wall pushups are joint friendly—and great for learning proper form. Remember to squeeze your glutes and core so your body stays in a straight line from head to heel.
3. Seated Overhead Dumbbell Press: Strengthen Shoulders Safely
Shoulder strength helps with reaching, carrying, and overhead chores, but it’s also important for posture and overall stability. Pressing weights overhead from a chair is safe, effective, and beginner friendly, especially for those with balance concerns.
How to Do a Seated Overhead Dumbbell Press:
- Sit up tall in a sturdy chair with feet flat on the floor and a light dumbbell in each hand.
- Start with the dumbbells at shoulder height, palms forward.
- Press both arms up overhead, keeping your core strong and shoulders down (not rising up by your ears).
- Lower the weights slowly back to start.
Start with 1 to 2 sets of 8 to 10 reps. If you don’t have dumbbells, use soup cans or water bottles until you want more resistance. This exercise gives your shoulders and arms a solid workout, making daily activities a lot easier.
4. Step Ups: Lower Body and Balance in One Move
Step ups do a fine job targeting your legs, core, and hips. They also challenge balance and coordination. All you need for this movement is a sturdy step, a low bench, or even your bottom stair.
How to Do Step Ups:
- Stand in front of your step with feet hip width apart.
- Step up with your right foot, pressing through your heel as you bring the left foot up to join it.
- Step back down with the right foot first, then your left.
- Do 8 to 12 reps, then switch to lead with your left foot.
Extra tip: Hold a railing or place a chair next to you for support if you’re just starting. When you’re ready, try holding a light dumbbell for the added challenge or switch up the step height as you get stronger.
5. Seated or Standing Rows: Support Your Back and Posture
Rows target your upper back, arms, and shoulders. These help you fight the slouching that sneaks in with years of sitting. A good row move also keeps all those daily pulling motions, like opening doors or lifting groceries, smooth and easy.
How to Do a Basic Row (with Resistance Band):
- Sit or stand tall. Secure a resistance band around a doorknob or solid post and hold an end in each hand.
- Extend your arms out front. Pull the band toward your chest, keeping your elbows close to your sides.
- Squeeze your shoulder blades together and then straighten your arms again, keeping the motion slow and controlled.
Try 2 or 3 sets of 12 reps. The key is a slow pace and a strong squeeze at the end of each rep to really work those back muscles.
How to Build a Simple Weekly Strength Routine
Balance is the name of the game, so there’s no need to do all these moves daily. Two or three strength sessions per week, with at least one rest day in between, is a safe and smart way to start. Your simple routine might look like this:
- Monday: Squats, wall pushups, seated rows
- Wednesday: Step ups, seated overhead press, wall pushups
- Friday: Mix and match your favorites, but be sure to work every major muscle group
Rest and tune in to your body. If an exercise causes pain—different from regular muscle fatigue—give that move a pass and check in with a trainer or physical therapist for alternative options.
Adding a short walk or light stretching on rest days keeps your joints feeling good and maintains flexibility. It doesn’t need to be long—even ten minutes counts toward your overall activity!
Tips for Getting Started and Staying Motivated
- Warm up: Walk in place, do arm circles, or add gentle stretching for a few minutes to get your body ready.
- Check your form: Go slow and keep your focus on good technique rather than heavy weights. Good form leads to better results and fewer injuries.
- Make it social: Team up with a friend, neighbor, or family member. Sharing workouts makes activity more enjoyable and keeps you both accountable.
- Track your progress: Jot down your sets, reps, and how you felt after each workout. Even small victories are worth celebrating—they keep you motivated.
- Mix things up: Change exercises or try out new equipment like resistance bands or medicine balls to add some variety and challenge.
No matter where you start, every bit of movement helps. Celebrate the abilities your body has right now, give yourself credit for showing up, and enjoy building new strength, inside and out. Remember, it’s about making steady progress and having fun with the process. You’ve got this!