6 Exercises Women Over 50 Should Do Every Week, According to a Personal Trainer

 

Aging is a natural process, but staying active can make all the difference in maintaining mobility, strength, and overall well-being. For women over 50, exercise isn’t just about fitness—it’s about preserving independence, reducing the risk of injuries, and feeling energetic.

As a personal trainer, I’ve seen firsthand how the right exercises can transform lives. The good news? You don’t need fancy equipment or hours in the gym. The key is consistency. Below are six essential exercises every woman over 50 should include in her weekly routine.

1. Squats – Strengthen Lower Body & Improve Balance

Why It’s Important:

Squats are one of the best functional exercises for women over 50. They mimic the movement of sitting and standing, helping to strengthen the legs, glutes, and core while improving balance.

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Keep your back straight and engage your core.
3. Lower your body by bending your knees, keeping them aligned with your toes.
4. Lower yourself until your thighs are parallel to the floor, then push back up to the starting position.
5. Perform 10-15 repetitions for 2-3 sets.

Trainer Tip: If you have knee pain, start with a chair squat—sit on a chair and stand back up.

2. Push-Ups – Upper Body Strength & Bone Health

Why It’s Important:

Push-ups target the chest, shoulders, and triceps while engaging the core. Since osteoporosis becomes a concern post-50, weight-bearing exercises like push-ups help maintain bone density.

How to Do It:

1. Start in a plank position with your hands slightly wider than shoulder-width.
2. Lower your body by bending your elbows, keeping them at a 45-degree angle.
3. Push back up to the starting position.
4. Perform 8-12 repetitions for 2-3 sets.

Trainer Tip: If a standard push-up is too challenging, do knee push-ups or incline push-ups using a bench or wall.

3. Deadlifts – Core & Back Strength

Why It’s Important:

Deadlifts help strengthen the lower back, hamstrings, and glutes while improving posture—essential for preventing back pain and maintaining good spinal health.

How to Do It:

1. Hold a pair of dumbbells or a barbell in front of you.
2. Stand with feet hip-width apart and a slight bend in the knees.
3. Hinge at your hips, lowering the weights while keeping your back straight.
4. Engage your glutes and core as you return to a standing position.
5. Perform 10-12 repetitions for 2-3 sets.

Trainer Tip: Start with light weights and focus on form before increasing resistance.

4. Planks – Core Stability & Posture Improvement

Why It’s Important:

A strong core improves posture, reduces lower back pain, and enhances overall stability.

How to Do It:

1. Lie face-down and place your forearms on the ground.
2. Lift your body off the ground, keeping your back straight and core engaged.
3. Hold for 30-60 seconds.
4. Perform 2-3 rounds.

Trainer Tip: Modify by performing the plank on your knees if needed.

5. Step-Ups – Leg Strength & Cardio Boost

Why It’s Important:

Step-ups mimic daily movements like climbing stairs. They improve balance, strengthen legs, and provide a low-impact cardio workout.

How to Do It:

1. Stand in front of a sturdy bench or step.
2. Step up with your right foot, bringing your left foot to meet it.
3. Step down and repeat with the left foot leading.
4. Perform 10 repetitions per leg for 2-3 sets.

Trainer Tip: Hold dumbbells for an added challenge.

6. Seated Rows – Upper Back & Posture Correction

Why It’s Important:

As we age, poor posture and rounded shoulders become common. Seated rows strengthen the upper back, helping to maintain proper posture.

How to Do It:

1. Sit at a cable row machine or use a resistance band wrapped around a sturdy object.
2. Pull the handles or band towards your torso, squeezing your shoulder blades together.
3. Slowly return to the starting position.
4. Perform 12-15 repetitions for 2-3 sets.

Trainer Tip: Avoid shrugging your shoulders—keep them down and back for proper form.

Final Thoughts: Make Exercise a Lifestyle

Consistency is the secret to success. Women over 50 should aim for at least 150 minutes of moderate exercise weekly, incorporating these six movements.

Additional Tips for Success:

• Warm-up and cool down: Always start with light stretching or walking to prepare your muscles.
• Listen to your body: Adjust movements if needed and prioritize good form.
• Stay hydrated and eat well: Proper nutrition supports muscle recovery.
• Have fun! Whether it’s strength training, yoga, or dancing, find activities you enjoy.

By incorporating these exercises into your routine, you’ll build strength, improve mobility, and maintain independence for years to come. Start today—your future self will thank you!