Fabulous over 50: Strength Training for Women
By Aishakeel, 10 November 2023
Revealing the surprising secret to feeling unstoppable at 50 and beyond – Unleash your power with strength training!
Are you a woman over 50 looking to reclaim your strength, vitality, and overall well-being? Look no further! Strength training is the key to unlocking your inner power and embracing the fabulous woman you truly are. In this comprehensive guide, we will walk you through the steps of beginning your strength training journey, debunk common misconceptions, and help you build a routine that suits your needs.
Table of Contents
Understanding Your Body
We get it, life can be super busy, especially when you’re working hard for your career or taking care of your family. During these crazy times, finding the time and energy to exercise can feel almost impossible.
And things get even tougher when you’re not sure why you’re doing it. Just wanting to “get healthy” in a vague way isn’t always enough to get you going to the gym or training for a big race.
That’s where fitness goals come in. They’re like your personal cheerleaders, motivating you to make exercise a part of your daily life. They give you a clear direction and a way to see how far you’ve come.
Fitness goals are a bit like an extra push to get moving. Let’s say you love running – that’s awesome. But there will be days when you just don’t feel like it. That’s when having a goal, like a race you signed up for, can remind you why you love running and push you to put on your running shoes and hit the pavement with determination. Read these 10 examples of attainable fitness goals.
Before you start your strength training journey, it’s important to take a moment to check how fit you are right now. This self-assessment is like the first step in building a strong foundation. It helps you set goals that are doable and create a workout plan that fits your unique needs. It’s also really important to know if you have any health concerns or things that might limit what you can do safely. Talking to a healthcare professional is a good idea for this.
Planning Your Strength Training Routine
Setting specific goals is like having a roadmap for your fitness journey. It’s not just important; it’s essential for staying on track and keeping your motivation high. When you have clear, well-defined goals, you know exactly where you’re heading and what you want to achieve.
If your aim is to increase overall strength, having this specific goal gives you a clear target to work towards. It allows you to measure your progress and celebrate your achievements along the way. You might set milestones like lifting a certain weight or being able to do a certain number of push-ups, and as you reach these milestones, you’ll feel a sense of accomplishment that keeps you going.
Improving bone density is another fantastic goal, especially as we age. With this goal, you’re not just focusing on your immediate fitness but also on your long-term health. Knowing that you’re taking steps to make your bones stronger can be incredibly motivating, as it’s an investment in your future well-being.
Enhancing balance and stability is also a specific objective that is valuable for women over 50, especially if they’ve had previous issues or injuries in these areas. With this goal, you can set exercises and routines that target balance and stability, gradually improving your skills and confidence in these areas.
Setting specific goals is like creating a personalized plan that guides your entire training journey. It gives you direction, purpose, and a reason to keep pushing forward, no matter what your ultimate fitness aspirations may be. So, don’t underestimate the power of setting clear and specific objectives – they can make all the difference in your fitness success.
Moreover, determining the frequency, duration, and intensity of your workouts will enable you to create a realistic and sustainable routine. Finally, selecting a range of exercises that target different muscle groups is crucial for achieving a well-rounded workout.
Warm-Up and Cool-Down Exercises
Think of your body like a car engine. Before you hit the gas pedal and go fast, you need to warm it up. That’s where a warm-up comes in. It’s like giving your muscles a little heads up, so they’re ready for action.
To do this, you can include dynamic stretching exercises in your pre-workout routine. These are stretches that involve moving parts of your body, like leg swings or arm circles. Doing them will help your muscles get ready, get more blood flowing through your body, and lower the chances of getting hurt.
Watch this video to see how to warm up with leg swings
Watch this video to see how to warm up with arm circles
And after you’ve finished your strength training workout, don’t just stop abruptly. That’s like slamming on the brakes in your car – not good. Instead, take some time to cool down. You can do this by doing gentle stretches and mobility exercises. This helps your muscles recover and keeps you from feeling super sore or uncomfortable after your workout.
So, remember, just like a car, your body needs a warm-up and a cool-down to run smoothly and stay in good shape. It’s like giving your body the care it needs to perform at its best.
Basic Strength Training Exercises
Ready to get those muscles working and feeling strong? Great! Let’s begin with some basic exercises that will help you focus on different parts of your body: the upper body, lower body, and core.
Upper Body
For your upper body, you can try exercises like dumbbell curls, shoulder presses, and push-ups. -Dumbbell curls work your arm muscles
Watch this video to see how to do dumbbell curls properly
– shoulder presses help with your shoulders and upper arms
Watch this video to see how to do shoulder presses properly
-push-ups are excellent for your chest and arms
If you can’t pull off the classic floor push-ups then the wall push-ups are a great way to get your body used to it. Wall push-ups work on your biceps, triceps, pecs, and the anterior deltoids that help you with the movement of your shoulder. Apart from that, this exercise also engages your back, traps, abs, and hip muscles.
Watch this video to see how to do wall push-ups properly
These exercises will help you build strength and tone in your upper body.
Lower Body
To work on your lower body, squats, lunges, and step-ups are fantastic choices.
-squats help strengthen your legs and your backside
-lunges target your thighs and buttocks Watch this video and women over 50 should follow the modified version of doing squats and lunges
-step-ups work on your legs and glutes
Watch this video to see how to safely do step-ups
These exercises are terrific for making your lower body strong and sturdy.
The Core
Finally, let’s talk about your core, which is like the central part of your body. To make it strong and stable, you can include exercises like chair planks, bird dogs, and Russian twists in your routine.
-Chair Planks help you build a strong and steady midsection
Watch this video to see how to safely do chair planks
-Bird dogs improve your balance and stability
Watch this video to see how older women can do bird dogs
– Russian twists are fantastic for your oblique muscles
Russian twists require you to lie on the floor. If you find this difficult then watch this video for a great standing alternative exercise
A strong core will not only make you feel more stable but also help you with everyday activities.
So, by including these exercises in your routine, you’ll be well on your way to getting those muscles in great shape and feeling powerful!
Progressive Overload and Safe Progression
To continue challenging your body and improving strength, progressive overload is key. This means gradually increasing either the weight you lift or the number of repetitions you perform as your body adapts.
However, it is crucial to progress at a safe pace to avoid overexertion and injury. Listening to your body, paying attention to proper form, and incorporating adequate rest and recovery days are essential to a successful strength training journey.
Incorporating Variety and Challenge
Adding variety to your routine not only keeps things interesting but also allows for dynamic muscle engagement. Rotate between different exercises and variations to target various muscle groups and maintain motivation.
Consider incorporating resistance bands or weight machines to add an extra challenge. Resistance bands are suitable for individuals of all fitness levels, from beginners to advanced athletes.
They are available in different resistance levels, allowing users to adjust their resistance as they become more robust or customize their workouts to match their particular objectives. One of the great advantages of resistance bands is their compatibility with other exercises. They can be easily integrated into bodyweight exercises and weightlifting routines.
Interval training, where you alternate between high-intensity bursts and recovery periods, can also boost the effectiveness of your workouts.
Why HIIT is Good for the Menopause Transition
Short bursts of really intense exercise, often called HIIT, have been super popular for a long time, and they’re not going away. HIIT is especially good for women going through menopause. Here’s why:
First, it helps your body handle insulin better and lowers your fasting blood sugar levels. This is great for your heart and how your body uses energy, which can be extra important during menopause when blood sugar can be tricky to manage.
HIIT also does some cool stuff like making your body produce more energy-making mitochondria. It boosts how much blood your heart pumps with each beat, making it work better. It also helps you burn fat and keeps the deep belly fat (that can increase during menopause) in check.
When you do HIIT, your muscles work really hard, and that tells your brain to make more human growth hormone (HGH) and testosterone. These things are super helpful for menopausal women because they help build muscle and give you the strength you need for sports and everyday life. So, HIIT is like a secret weapon for feeling great during menopause.
You can find various methods to incorporate short HIIT workouts into your fitness routine. These methods often involve balancing the time you spend exerting effort with the time you allow for recovery. You can try different approaches, such as equal effort and recovery times, longer effort periods with shorter recovery, or shorter effort with full recovery. Here are a few examples to consider integrating into your routine once or twice a week.
Warm up for 5 minutes before your HIIT intense workout. These are the work-to-rest ratios to start with when planning your workouts:
Beginner interval: 60 seconds work and 90 seconds rest
Intermediate interval: 60 seconds work with 60 seconds of rest
Advanced interval: 20 seconds work with 10 seconds rest
Don’t forget to add music to your HIIT workout! You enjoy the intervals more and it also boosts your performance.
Do a 5 minute cool down stretching routine after your HIIT.
Tip 1
During the exercise intervals, you should be working out hard enough and long enough that you’re breathless and unable to talk, according to the NASM. The rest periods need to be long enough to get your breathing is back under control before you jump back into the work interval. A good rule of thumb, according to the American Council on Exercise (ACE), is to rest long enough so you have caught your breath and could carry on a conversation. You can’t rest too long, however, as you need your heart rate to stay up.
Tip 2
Don’t do HIIT every day, as your body needs time to rest and recover between sessions, according to the American Council on Exercise (ACE). Plan on doing HIIT workouts on non-consecutive days no more than two to three times a week.
List of HIIT workouts for women over 50
Walking
Women who are over 50 often find that walking is a great way to start exploring the world of HIIT workouts. It can serve as an excellent low-impact activity that can be adjusted to incorporate high-intensity interval training, making it a fantastic choice.
Swimming
Swimming is one of the simplest ways to do HITT workouts. Just switch between slow laps and faster ones. You can also change the way you swim and how fast you go. Like, you can do a slow backstroke and then switch to the more challenging butterfly stroke.
Cycling
Cycling is another great HIIT exercise for women, and it’s kinder to your joints because it’s not a weight-bearing activity. You can do HIIT on both indoor and outdoor bikes.
Tips for Good Form and Technique
Proper form is vital in strength training to maximize results and prevent injury. Take the time to understand and practice correct technique for each exercise. Using mirrors or recording videos of yourself can help you assess your form and make necessary adjustments. Ask a family member or a friend to watch and correct you if necessary. Additionally, engaging your core muscles and focusing on your breathing throughout each exercise will ensure proper alignment and help you get the most out of your workouts.
Promoting Recovery and Injury Prevention
Taking time to recover is just as important as your workout. You need to give your body a break so that your muscles can heal and grow stronger. It’s like how we need to rest when we’re feeling tired.
Having regular rest days in your exercise plan is a smart idea. This means taking days when you don’t push yourself too hard. Your muscles need these days to repair and get ready for more exercise.
It’s also a good idea to do exercises that help your body move better and keep your joints healthy. These are called flexibility and mobility exercises. They make sure your body can bend and stretch without any problems. It’s like keeping your body well-oiled and ready for action.
If you ever feel pain or discomfort during your workouts, don’t ignore it. You should talk to a professional who knows about exercise and your body. They can help you exercise safely and effectively. It’s like having a coach to guide you, making sure you’re doing things right.
So, remember, rest is important, and so are exercises that keep you flexible and pain-free. It all adds up to a healthier and happier you!
Staying Motivated and Accountable
Staying with your fitness plan and keeping at it is really important. It can be tough to stay motivated sometimes, but there are ways to make it easier.
First, it’s a great idea to track how you’re doing. Keep a record of your progress. Maybe you can write which exercices you did and how many repetitions you were able to complete. When you see that you’re getting better, it’s like a little victory, and that can keep you going.
It can also help to have some workout buddies. You can join fitness classes with other people or exercise with friends. When you do things together, it’s more fun, and you can help each other stay on track. You can cheer each other on and remind each other to exercise, just like having a team.
If you’re ever feeling like you need some inspiration, you can look online. There are fitness blogs and social media groups where people share their fitness stories and tips. It can be really motivating to see what others are doing and get ideas for your own workouts.
So, remember, staying consistent with your fitness journey is important. Celebrate your successes, find some buddies, and look for inspiration online. It can make your fitness journey more fun and keep you going strong!
Conclusion
You, as a woman over 50, are strong and fabulous, and strength training is the perfect way to unleash your inner power. By understanding your body, planning your routine, incorporating proper warm-up and cool-down exercises, and progressing at a safe pace, you will embark on a journey that will not only increase your physical strength but also boost your confidence and overall well-being. Stay committed, stay motivated, and remember that every step forward is a victory. Now go ahead and embrace your strength, for the world is yours to conquer!
FAQs
Strength training is recommended for women over 50 because it helps increase physical strength, improves bone density, enhances balance and stability, and boosts overall well-being. It’s a great way to stay healthy and confident during the aging process.
To stay motivated, it’s important to set clear fitness goals, track your progress, and celebrate your achievements. You can also consider joining group fitness classes, working out with friends, or seeking inspiration from online resources and social media communities.
The intensity of your workouts should be tailored to your fitness level and goals. It’s essential to progressively increase the weight or repetitions to challenge your body without overexerting yourself. Listening to your body and maintaining proper form is key.
Low-impact exercises like walking, swimming, and cycling are great options for women over 50. They are gentle on the joints and can be modified to include high-intensity interval training (HIIT) for added benefits.
Proper form and technique are crucial to maximize results and prevent injuries. You can practice correct form for each exercise, use mirrors, or record videos of your workouts. Having someone knowledgeable check your form can also be helpful.
Recovery is essential in strength training to allow your muscles to heal and grow stronger. It helps prevent overexertion and injury. Incorporating flexibility and mobility exercises can also improve joint health and reduce discomfort.
It’s recommended to do HIIT workouts on non-consecutive days, about two to three times a week. Work-to-rest ratios can vary depending on your fitness level, but common intervals include 60 seconds work and 90 seconds rest for beginners, 60 seconds work with 60 seconds of rest for intermediate, and 20 seconds work with 10 seconds rest for advanced levels.
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