Weekly workouts for women in their 50s, as recommended by trainers, include these six exercises:

Weekly workouts for women in their 50s, as recommended by trainers, include these six exercises:

Revamped Article:

Embracing your golden years? Well, if you're a woman in your 50s, weight lifting could be an absolute game-changer for your bone health! During this phase, estrogen levels tend to dip, leading to reduced bone density and muscle mass. But fear not! Lifting weights can help buck this trend. Strength training not only bolsters bone health but also builds muscle, boosts metabolism, and kicks up your confidence!

To shed some light on the importance of strength training for 50-year-olds, I chatted with one of my favorite trainers, Cecilia Harris from the health-and-fitness app RWL. She explained why every woman in her 50s should jumpstart her strength training journey.

"After our 50s, we start losing a good chunk of our muscle mass, which hits our overall health pretty hard. Loss of muscle directly impacts mobility, strength, energy levels, metabolism, immune system, and even organ functions, so it's essential to maintain muscle as we age," Harris notes.

Looking for a beginner-friendly weights workout? Harris has crafted a workout specifically for women in their 50s—get ready to give it a shot!

Let's Sweat: A Weights Workout for Women over 50

The Moves:

1. Goblet squat
2. Overhead press
3. Wood chop
4. Single-arm triceps extension
5. Kneeling single-arm row
6. Weighted glute bridge

Get ready to get your sweat on! You'll need a pair of dumbells for this workout. Harris advises using light weights for the upper-body moves and a medium weight for your lower body. Knock out 12-15 reps for each exercise, complete three rounds, and take 20-30 seconds of rest between moves and sets. Get your weights lifting on twice a week for optimal results!

Remember, consistency is key, and sticking to a workout plan you can maintain in the long run helps set you up for success.

Why These Moves are Perfect for Women in Their 50s

"We lose muscle mass every year in our 50s, but these exercises have been designed to help maintain it by working the whole body. They are also controlled moves, great for beginners, as you can concentrate on the movement without feeling lost," Harris says.

For 50-plus women new to exercise, Harris shares her pearls of wisdom: "Focus on keeping your self-confidence high. Avoid copying younger trainers doing complex moves or high-impact cardio. Instead, master a move before going heavier with the weights, and enjoy the process of starting your lifting journey!"

Now's the time to lift weights and elevate your 50s!

Enrichment Data:

Overall:

Weight lifting offers a plethora of benefits for women in their 50s, especially concerning bone health and muscle mass preservation.

Bone Health:

• Boosted Bone Density: Strength training enhances bone mineral density, instrumental in shielding against conditions like osteopenia and osteoporosis. Women in their 50s are at higher risk for bone loss, especially after menopause. Lifting weights can help reverse or slow this bone loss.
• Decreased Fracture Risk: Strengthening bones reduces the risk of fractures, a major concern for aging women.
• Enhanced Balance & Coordination: Weight lifting also enhances balance and coordination, minimizing the risk of falls.

Muscle Mass Maintenance:

• Preservation of Lean Muscle: Resistance training helps maintain and even build muscle strength and tone.
• Revved-up Metabolism: More muscle mass boosts the resting metabolic rate, making it easier to manage weight and maintain energy levels.
• Functional Strength: Supporting daily activities, independence, and injury prevention becomes easier with maintained muscle mass.

Additional Benefits:

• Improved Mental Health & Confidence: Strength training aids in boosting mood, reducing anxiety and depression, and enhancing overall confidence.
• Protected Neurological Health: Emerging research indicates resistance training may thwart neurological conditions like Alzheimer's and dementia.
• Longevity & Quality of Life: Regular strength training supports enhanced longevity, hormonal balance, and a superior quality of life as women age.

Practical Recommendations:

• Begin Small: Start with light weights or resistance bands and work your way up to heavier resistance.
• Consistency: Aim for 2-3 sessions per week, targeting all major muscle groups.
• Patience: Results in strength and function typically emerge within 6-8 weeks.

1. The moves in the 'Let's Sweat: A Weights Workout for Women over 50' are designed to help maintain muscle mass, a crucial aspect for women in their 50s as they tend to lose muscle mass during this phase.
2. Ceclia Harris, a trainer from the health-and-fitness app RWL, suggests that every woman in her 50s should start strength training for bone health, muscle mass preservation, and overall well-being.
3. Harris emphasizes that these exercises, including goblet squats, overhead press, wood chops, single-arm triceps extensions, kneeling single-arm rows, and weighted glute bridges, are suitable for beginners and are great for maintaining muscle mass while working the whole body.
4. Incorporating regular strength training workouts like this can offer extensive benefits for women in their 50s, including boosted bone density, decreased fracture risk, enhanced balance and coordination, preserved lean muscle, revved-up metabolism, improved mental health and confidence, protected neurological health, and longevity and quality of life.

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