Best Body Workouts for Women Over 50

By on July 31, 2020

Women over 50 are no longer fitting the stereotype. Look at super-fit celebrities like Jennifer Lopez, Halle Berry, and Jennifer Aniston. These women didn’t get fit or maintain their body shape by going through the motions with their exercise routines. To look great in the best jeans for women over 50, you need to look for the best body workouts.

Doctors have been stressing for many years that women of all ages should be getting regular exercise. For women over 50 fighting the many changes occurring to their bodies, exercise offers many benefits. High levels of serotonin and endorphins help us, women, over 50 combat the fluctuating hormones from menopause. In addition to the hormone benefits, women who have a greater strength are better prepared for the years ahead.

Graduating to a certain age doesn’t mean you have to dramatically alter your workout routine. Cardiovascular exercise from walking or cycling is important to maintain a healthy heart and lungs as we age. Women over 50 should not forget about incorporating muscle-building strength-training activities. Strength training helps build muscle mass and strength, along with increasing bone density, which is important as you age.

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In general, we women over 50 should workout at least 150 minutes (moderate-intensity) or 75 minutes (vigorous exercise), a week., per the Physical Activity Guidelines for Americans. “I would recommend three days a week of resistance training, as well as aerobic exercise.


Planks help strengthen your core, which is important for good posture and reducing our risk of developing back issues as we age. A Bosu ball can improve your core stability. Hold onto the ball, either round- or flat-side down while you plank for a more effective workout.


Lunges work the muscles in your lower body, like your quads, glutes, and hamstrings. Add a medicine ball to the mix can help strengthen with more resistance. Simply holding the added weight of the ball can provide similar benefits to handheld weights. Incorporate a trunk twist to for an abdominal and upper extremity muscle workout.


Pilates is a physical fitness system developed in the early 20th century by Joseph Pilates, after whom it was named. Evidence from studies shows that Pilates improves balance. Regular Pilates sessions can help muscle conditioning in healthy adults when compared to doing no exercise.


Barre is a form of physical exercise, usually conducted in group classes in gyms or specialty studios. It incorporates movements derived from ballet. These classical dance movements and positions are combined with those drawn from yoga and pilates. 

Barre classes typically focus on small, pulsing movements with an emphasis on form, alignment, and core engagement. Participants hold their bodies still while contracting specific, targeted sets of muscles in isometric exercises. Repetitions tend to be high, range-of-motion small, and weights, when used, light.


Swimming is a great exercise for the whole body. After swimming a few laps you will certainly feel the cardiovascular value too! Using bodyweight and the resistance of the water, swimming is the best overall body workout that you can get no matter your age!

Don’t get overwhelmed by the challenges set before you. Maybe just take a can from the pantry cupboard and perform some basic movements!

LivingBetter50 is a magazine for women over 50, offering an over 50 magazine free download for women with spirit

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Best Body Workouts for Women Over 50