When it comes to exercise, it’s never too late to start. No matter how old you are, in your 20s, 30s, or 50s, exercise will help overcome many of the problems caused by your body’s muscle inactivity. A good workout will make your body feel comfortable while improving your overall fitness. So what kind of weight training routines is good for female over 50?
Benefits of Weight Training Routines for Female Over 50.
As you get older, you will realize how important your health is. Life is too fast, and you want to slow down your aging isn’t it? So exercise is one of the best ways to get back to your best years. This strength training will make you stronger, fresher, feel younger, and make your body function more as time goes on.
When you’re over 50, strength training is more important than ever. At this age, you don’t have to think about how to build muscle but more about maintaining a strong body and being healthier. So some of the benefits that you can get from weight training include building bone density, reducing body fat when you are overweight, increasing mental health by reducing stress, and lowering the risk of chronic diseases.
To keep you motivated, you can search for exercise classes, find some friends with the same goals as you, or read these tips. If you have more funds, training together with a personal trainer is good for you. They will teach you how to move properly and help you do the right exercises.
Best Weight Training Routines Over 50 Female at Home.
Weight training will tighten the sagging area, so the more weights are lifted, the more results will be seen in your body. In addition, you only need to do this exercise for 20 to 30 minutes for two or three days a week. This is the duration of exercise for over-50s recommended by the American College of Sports Medicine. Also, it’s a good idea to consult your doctor first before starting any exercise regimen.
1. Plank Pose.
Plank will improve your balance while strengthening your core muscles and lower back. In addition, this exercise can help straighten your posture. Plank exercises consist of several types, one of which is a high plank. This move you can do is like being at the top of a push-up. If you want an easier one, you can do a forearm plank. This exercise will put your body’s weight on your forearm. When doing both exercises, make sure your back is straight from your back to the heel parallel to the floor.
2. Modified Push-ups.
Push-ups are one of the best exercises for women. There are many benefits that you can get when incorporating these exercises into your routine. They will tighten the whole body, burn calories, sculpt your arms, strengthen your shoulders and core.
So start with the kneeling position and both hands below the shoulders. Tighten your abs and bend both your elbows until your chest slightly touches the floor. Press your chest back to the starting position and repeat.
3. Squat with Chair.
Like the previous two exercises, squats are easy to do at home and help tighten the lower body. Use the chair to make it easier and make your workout safe. To do this exercise, you can squat on a chair as if you were going to sit without touching the chair. Then, you stand up straight and repeat the movement several times to your ability. To maintain balance, stretch your arms in front of your chest.
Read more: 7 Best Arm Toning Exercises for Females
4. Dumbbell Chest Fly.
It’s weight training that helps strengthen the chest muscles. Generally, women have weak chest muscles, so this exercise will be very helpful. To get started, you need a pair of dumbbells with light weights first. Next, lie on the floor with your knees bent and your feet flat. Raise your hands above your chest and lower the weight slowly by opening your arms to the side and repeating.
5. Dumbbell Shoulder Press.
A beginner usually struggles to do exercises in the gym for the first time. Therefore, a pair of dumbbells at home has many benefits that you can get, no exception for women over 50.
One exercise that requires a pair of dumbbells is a shoulder press. This exercise will train all aspects of your shoulder deltoid muscles. To make it easier, do it by sitting in a chair. But if you want to engage your core, do it by standing or sitting on a stability ball with wide legs.
So stand with your feet as wide as your hips. Then hold the dumbbell with both hands and bring your elbows to the side. Now both dumbbells are beside your head. Next, tighten your abs and press the dumbbell up until your arms are straight. Then return to the starting position with control.
6. Dumbbell Bent Over Row.
Bent over row is one of the best exercises that will strengthen all the muscles of the back and increase spinal density. So if you want to get a strong spine, fight bone loss, and keep your posture upright, do this exercise.
To start, take a pair of light dumbbells with palms facing the body. Next, stand with your feet shoulder-width wide and knees slightly bent until your body bends about 45 degrees.
With a straight back and a tight core, bend your elbows and pull the dumbbell until the palm is next to your ribs. Pause for two seconds at the top, then slowly get to the starting position and keep bending until your movements are complete.
To make your arms look great and make them stronger, you can add dumbbell biceps exercises to your routine.
Read more: Best Weights Workout to Lose Weight
The Bottom Line.
Weight training routines also have risks for females over 50 but on a small scale. If you do this exercise the wrong way, it might hurt you. Therefore, if you are new to weight lifting, look for a personal trainer or friend who understands this exercise. Besides, it’s important to discuss with your doctor before starting any programs.
No less important, don’t waste your rest time. When you train one muscle, the muscle tissue will be damaged. Thus, the damaged muscle needs recovery to become stronger and require more than a day’s recovery. Therefore, if the next day you train the same muscles, it will lose the opportunity that you have made before. So take one day off from each of your workouts, train different muscle groups for each exercise, and avoid these beginner mistakes.
As I mentioned above, exercise three days a week. For example, Monday for the upper body, then Tuesday’s break. Wednesday for the lower body, then Thursday’s break. Fridays for abdominal muscles, Saturdays, and Sundays for recovery.