8 Great Strength Training Moves for Women Over 50


We all know that it’s essential to do our best to stay healthy, but is it really as easy as it sounds? Ageing can make staying fit and healthy an impossible-sounding task, but it doesn’t have to be. There are plenty of strength training moves for women over 50 that are accessible, simple, and healthy for your body!

Strength Training Moves for Women Over 50


Modified Push-Ups

We’ve all seen incredibly strong fitness enthusiasts drop to the ground before doing an impressive set of push-ups, only to be left feeling weak in comparison. Fortunately, the modified push-ups are there to help us work on our strength and target plenty of muscles.

Modified push-ups allow you to stay with your knees on the ground. Start by placing with your hands directly below your shoulders. Lay with your belly on the ground and then raise your upper half to be resting in a kneeling position.

Your hands will move slightly outward so that they are somewhat wider than shoulder-width. Once you are in position, you’ll use your arms to lower your body to the ground. Keep your elbows back on the descent.

Once you reach the ground, you will press forward to bring yourself back up.

Ten push-ups is a great place to start, but you may want to do more or less depending on your strength level.


Shoulder Overhead Press

Stand straight up with your feet at a hip-width distance apart. Keep a dumbbell in each hand, with the weight varying depending on your strength level.

Bring your elbows out with your hands (with the dumbbells) straight up. Your arms should be creating a 90-degree angle. While engaging your core, bring the dumbbells over your head, straightening your arms. Return to the starting position and repeat.

Try to do 2 sets of 15 for this exercise.


Forearm Planks

There’s nothing more simple, yet so challenging, like a plank. This is an excellent choice on our list of strength training moves for women over 50 as it’s easy to learn and requires no accessories beyond a basic exercise mat, but a soft floor will do.

Lay on your floor and keep your forearms flat on the ground. Raise your body, aligning your elbows underneath your shoulders. The same width will separate your hands.

Hold the weight of your body by putting your forearms flat on the ground while lifting your toes so that your legs are pushing your body into a straight line. Squeeze your glutes.

Try holding your plank for 30 seconds. You may want to consider increasing the length of time that you maintain your plank by 5 seconds every 2-3 times.



Squats are one of the most simple, accessory-free exercises out there, and they are some great strength training moves for women over 50.

Do to a basic squat, all you’ll need to do is start in a standing position with your feet hip-width apart. Bend your knees downwards, pushing your bottom back like you’re about to take a seat.

The goal for your squat should be to get your thighs parallel to the floor, and then go down a little bit more. It’s okay if you can’t get that low on your first try! Practice makes perfect, and your bottom will be getting lower in time and with practice.

Three sets of 10 squats is a great goal for beginners, though you may feel encouraged to increase this number as you get more practice.


Dumbbell Deadlifts

If you’re eager to incorporate some fitness accessories into your workout, then look no further than the dumbbell deadlift!

The best part about this set of strength training moves for women over 50 is that you can use any weight that works for you. Whether that’s 5, 10, or 20 kilos, you can pick what works at your level.

Stand with your feet hip-width apart, holding the dumbbell(s). Your hands should be facing your thighs.

Tighten your core and bend your knees, bringing the dumbbell down to the floor. Squeeze your glutes to complete the movement in reverse, and begin again.

Two sets of 15 dumbbell deadlifts will make a great addition to your workout.


Weighted Lunges

Lunges are a fantastic way to increase your fitness at any age, but adding a dumbbell to the equation is even better for increasing your strength!

Begin by standing straight with your feet at a hip-width distance. Hold a dumbbell in each hand. Again, you can go with any weight that works for your fitness level.

Take a step forward, lowering your back knee to the floor as you move. Complete a bicep curl with your dumbbell as you move, completing it at the bottom of the lunge.

Push back off to reverse to your starting position and repeat.

You should aim to do at least 20 lunges on each side, so 40 in total.


Downward Facing Dog

Yoga moves for strength are easy to adapt to and simple to learn. So, we’re going to include some great yoga moves for strengthening your muscles.

The downward facing dog is a basic yoga move that you may already know. All you need to do is create a triangle shape with your body. Rest your feet flat on the floor and walk your arms closer to your feet without feeling like you’re overstretching your muscles.

Remain in this position for 60 seconds.


Tree Pose

Stand up straight with your best posture, keeping your back straight and your core engaged. Bend your knee (on either side to begin) and bring your foot as far up your inner thigh as you can.

Pull your arms into a prayer pose and maintain this position, balancing on one foot, for as long as you can. Aim for 60 seconds.

Bring your leg back down and repeat on the opposite side.


Strength training moves for women over 50 have endless benefits. Not only does exercise make your body and heart healthier, but it can make you happier! Start working on your strength today for a happier, healthier, and more confident lifestyle.