Five Workouts for Women over 50 to Keep You Fit and Fabulous


As women age, they often worry about losing their fitness and looking “old.” However, this doesn’t have to be the case! There are many workouts that are perfect for women over 50. These exercises will help keep you strong, toned, and looking young and fabulous!

In this article, we will discuss five different workouts for women over 50 that you can do at home or in the gym to get fit and stay healthy. Let’s get started!

#1 – Push-Ups

While some people think that push-ups are only for men, this is not the case! Push-ups are a great workout for women of all ages. They help to tone the arms, chest, and shoulders.

Push-ups are a compound exercise that works your chest, shoulders, and triceps. They also improve core stability and balance. Here are some tips to help you get started with push-ups: 

If you can’t do a full push-up yet, start by doing kneeling or wall push-ups. Place your hands on an elevated surface (like a countertop), and lower your body towards the ground until your elbows reach 90 degrees.

Then press yourself back up to the starting position. As you get stronger, try doing full push-ups with your feet elevated on a chair or bench.

Start with two sets of eight to 12 repetitions. As you get stronger, increase the number of sets and reps.

If you want more of a challenge, try adding weight by wearing a weighted vest or holding a dumbbell in each hand.

Five Workouts for Women over 50 to Keep You Fit and Fabulous

#2 – Rowing

It’s no secret that rowing is a great workout for any age, but it can be especially beneficial for women over 50. Rowing is an incredibly effective form of exercise, and it can help improve your overall fitness, strength, and endurance.

It is a great workout for the whole body. It works the arms, legs, and core muscles. Rowing is also a low-impact exercise, which means it is easier on your joints than some other exercises like running. What’s more, rowing is low impact and easy on the joints, making it a good choice for older adults.

You can row indoors on a rowing machine or outdoors in a boat. So be sure to add this one of the best workouts for women over 50 into your routine for better results.

#3 – Squats

Think you’re too old to squat? Think again! Squats are a great way to strengthen your legs and glutes, no matter what your age. In fact, squats maybe even more important for women over 50, since we start to lose muscle mass as we age. So how do you do a squat correctly?

Start with your feet shoulder-width apart, then lower your butt down toward the ground as if you were going to sit in a chair. Make sure your knees don’t go past your toes and keep your back straight throughout the exercise.

Once you’ve lowered yourself as far as you can (or until your thighs are parallel to the ground), push back up to the starting position.

If you’re new to squatting, start with just your body weight. Once you get the hang of it, you can add dumbbells or a barbell for more resistance. Do three sets of eight to 12 reps two or three times a week.

No matter your fitness level, adding squats to your routine is a great way to work on your strength and flexibility. And, there are endless variations of the exercise that you can do to keep things interesting.

For example, try doing a sumo squat (with your feet wider than shoulder-width apart and toes pointing out at a 45-degree angle) or a pistol squat (where you lower yourself down on one leg, keeping the other leg parallel to the ground in front of you).

You can also add weight by holding a dumbbell in each hand or a barbell across your upper back. Just be sure to use proper form to avoid injury. Start with three sets of eight to 12 reps and work your way up from there.

Five Workouts for Women over 50 to Keep You Fit and Fabulous

#4 – Lunges

As you age, it’s more important than ever to make sure you’re maintaining a healthy lifestyle. That includes staying active, especially in your golden years. Lunges are one great way to stay fit, regardless of your age. Here’s how to do them correctly.  

Lunges are a great move for overall fitness because they work not just your legs but also your core and glutes. They’re also perfect for runners because they help increase stride length. Plus, lunges are low-impact so they’re safe for those with joint issues.

To do a lunge correctly: Step forward with one leg and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the ground. Your front knee should be directly over your ankle, not pushed out too far. Straighten your legs and repeat on the other side. Do three sets of 12 reps on each side.

#5 – Yoga

As women age, they often find that their joints and muscles aren’t what they used to be. This can make working out more difficult, but it’s not impossible. Yoga is a great way for women over 50 to get in shape, as it helps to improve flexibility and strength.

In addition, yoga is a low-impact exercise, so it’s gentle on the joints. Plus, there are plenty of different types of yoga classes available, so you can find one that fits your needs. Here are some tips for getting started with yoga.

1) Find a class that’s right for you.

If you’re new to yoga, it’s important to find a class that’s geared towards beginners.

Look for a class that has plenty of instruction and is slow-paced.

2) Listen to your body.

Yoga is all about listening to your body and doing what feels comfortable. If a pose is too difficult or causes pain, don’t force it.

Instead, try modifying the pose or skip it altogether.

3) Don’t compare yourself to others.

It’s easy to get caught up in comparing yourself to the person next to you, but yoga is about your own journey.

Focus on your breath and your own practice, and you’ll be sure to have a successful class.

4) Give yourself time to improve.

Yoga is a practice that takes time to master. Don’t get discouraged if you can’t do a pose perfectly or hold a difficult position for a very long.

With regular practice, you’ll see improvement over time.

5) Have fun!

Yoga is supposed to be enjoyable, so make sure to find a class that suits your needs and personality. There’s no need to take yourself too seriously—just relax and have fun!

By following these simple tips, you’ll be sure to have a great yoga experience regardless of your level of expertise.


As you can see, there are plenty of workouts to choose from that will help keep you fit and fabulous as you age. The best part is that these exercises can be done practically anywhere, so there’s no excuse not to get moving

The bottom line is that you are never too old to start exercising and these five best workouts for women 50 will help keep you fit and fabulous. Be sure to mix up your routine often to avoid boredom, focus on proper form, and increase the intensity of your workouts as you become stronger. What workout do you plan to try first?

Kelly Rodriguez
Kelly Rodriguez
Where Sophistication and Style Meet.

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