Four Strength Training Workouts for Women Over 50

HEALTH & FITNESS BLOG

By: NM Crystal Lake & Huntley Fitness Staff

March 8, 2022, 10:00 am - Categories: Fitness, Health & Fitness

Basic Squat
– Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward. (Hold dumbbells in hands to make it harder).
– Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

Shoulder Overhead Press
– Start with feet hip-distance apart. Bring elbows out to the side creating a goal post position with arms, dumbbells are at the side of the head, and abdominals are tight.
– Press dumbbells slowly up until arms are straight. Slowly return to starting position with control. If desired, you can also perform this exercise seated in a chair or on a stability ball with feet wide.

Single Leg Hamstring Bridge
– Lay on back with bent knees hip-distance apart, and feet flat on mat.
– Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for 8-12 reps then repeat on the other side.

Bird Dog
– Kneel on your mat.
– Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
– Repeat 8 to 12 times then switch sides.

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Reference:
https://www.internationalwomensday.com
https://www.verywellfit.com/must-do-strength-training-women-over-50-3498202