Strength Training Moves for Women Over 50

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Forearm Plank

Engage your core and lift your body off the floor, maintaining your forearms on the floor and your body straight from head to feet.

Avoid hip movement by using your abdominals. 30 seconds instead of 8–12 repetitions. If it hurts your back, kneel.

Modified Push-Up

Kneel on a mat with arms below shoulders or knees behind hips to lengthen the spine.

Tuck toes, tighten abdominals, and bend elbows to drop chest to floor. Look at your fingertips to lengthen your neck. Raise chest.

Basic Squat

Tall, hip-distance feet. Forward-facing hips, knees, and toes. (Add difficulty with dumbbells).

As if sitting back in a chair, bend your knees and expand your buttocks. Keep knees behind toes and weight in heels. Recover and repeat.

Stability Ball Chest Fly

Hold a dumbbell pair close to your chest and set your shoulder blades and head on the ball with your body in a tabletop position.

Hip-distance feet. Lift dumbbells palms-in above the chest. Gently drop arms out to the side with a little elbow bend to chest level.

Stability Ball Tricep Kick Back

With dumbbells, lie on the ball with arms draped and legs stretched behind you. Maintain head-to-spine alignment.

If you don't have a ball, lie belly-down on a bench or stand on feet staggered front to back and torso bent forward.

Shoulder Overhead Press

Start with hip-distance feet. With elbows out to the side, dumbbells at the side of the head, and abdominals taut, create a goal post stance.

Slowly raise dumbbells. Controlledly return to start. This exercise may be done sitting or on a stability ball with feet wide.

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