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Strength Training Moves for Women Over 50

Strength training plays a pivotal role in your mobility. No matter your age or athletic ability, strength training can benefit your body in multiple ways. If you want to kick-start your fitness routine, here are a few basic exercises you can do at home. Unlike other exercises, strength training only takes a few minutes of exertion to complete a full-body workout.

Why is Strength Training Important?

Strength training is important for women over 50 because the bones get weaker as we age. Strength training can increase bone density and overall stiffness of the connective tissue. These two factors play a critical role in injury prevention. 

Because strength training tones the body, many women who self-train report feeling more confident about their image. Strength training exercises cause the muscles and tendons to pull and push on the bones; this improves bone mass and density. While cardiovascular exercises like biking, jogging, and walking are important, strength training will make you look and feel more confident.

If you want to train your body, here are six exercises to guide you.

Forearm Plank

A person doing plank on a mat

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1. Begin by lying flat on the floor with your forearms; ensure your elbows are aligned directly under your shoulders.

 2. Slowly raise your body off the floor and keep your forearms on the floor and your body straight from head to feet. Keep your abdominals engaged, and do not let your hips rise or drop.

 3. Gradually repeat 10-12 moves. If it hurts your back or becomes too difficult, place your knees on the ground. 

Basic Squat

A person in black doing squats

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 1. Stand tall with your feet hip-distance apart. 

 2. Gradually bend your knees and extend your buttocks backward as if you are going to sit back. Keep your knees behind your toes and your weight in your heels.

 3. Rise back up and repeat.

Single Leg Hamstring Bridge

A person doing a yoga pose

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 1. Lie back with bent knees hip-distance apart with your feet flat.

 2. Squeeze your glutes and lift your hips off the mat into a bridge.

 3. Lower and lift the hips for 8-12 reps, then repeat on the other side.

Stability Ball Chest Fly

A person lying on a pink ball with a pink dumbbell

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 1. Hold a pair of dumbbells close to your chest and place your shoulder blades on top of the ball with the rest of your body in a tabletop position.

 2. Raise the dumbbells together straight above your chest, with your palms facing in.

 3. Slowly lower your arms out to the side with a slight bend in your elbow until they are chest level.

 4. Squeeze your chest and bring your hands back together at the top.

Bird Dog

A person doing yoga on a mat in a grassy area

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1. Kneel on the mat on all fours

 2. Spread one arm long, draw in the abdominals, and extend the opposite leg behind you.

 3. Repeat it 8-12 times, then switch sides. 

Modified Push-ups

A person doing push ups on a mat

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1. Begin in a kneeling position on a mat with your hands below your shoulders and knees behind your hips so that your back is angled.

 2. Tuck your toes under, tighten your abdominals, and bend your elbows to lower your chest toward the floor.

 3. Press your chest back up to the starting position. 

Ready to get started? These strength training exercises can be done at home hassle-free. Regular strength training can benefit your body, impact the quality of your life, and contribute to healthy aging.

David Messiha | Staff Writer

Spring 2024

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