Strength exercises are especially important for women over 50, playing a vital role in the maintenance of muscle mass, bone density, and overall physical function. Strength training may also help improve mood, energy levels, and confidence, among other perks.
Muscle itself burns calories each day at rest, but it burns a lot more when being used, says Natalie Wieneroider, CPT, a personal trainer who teaches fitness classes to older adults in Melbourne, Australia. The more muscle you have, the greater your overall calorie burn becomes, which is helpful for any woman over 50 who’s trying to stay lean.
To maximize these benefits, it’s essential for older women to adopt a consistent, total-body strength training routine that targets all major muscle groups, from the legs and core to the chest, back, and arms. “Strength training should be done a minimum of two times each week to obtain benefits,” says Stephanie Carter Kelley, PhD, a board-certified orthopedic physical therapist and yoga instructor in West Lafayette, Ohio. Lift for at least 20 minutes per session, incorporating total-body moves for the most efficient workout.
To help you get started, Carter Kelley shares seven strength exercises below, with set and rep range recommendations. Pick your ideal rep count based on how challenging the final two reps of each set feel. If you can easily add more reps with proper form, reach for heavier weights.