When you think of lifting weights and performing resistance training, what comes to mind?
However, I would urge you to reconsider.
Lifting weights has a number of benefits for women who are 50 years of age or older.
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Be sure to combine this plan with a high-protein diet and healthy lifestyle to maximize the age-defying effects.
Keep reading to learn all about this age-defying workout for women in their 50s.
This movement works on the quadriceps, hamstrings, glutes, and core muscles.
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It also promotes balance and coordination.
Keep your right knee directly above your right ankle, and do not let it go past your toes.
Ensure your upper body is straight and your core is engaged.
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Avoid leaning forward or backward.
Repeat the movement with the left leg leading.
Continue for the target repetitionscomplete three sets of 12 to 15 repetitions per leg.
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They also engage your core, making them a great compound exercise.
To perform a barbell back squat, begin by positioning a barbell at shoulder level on a squat rack.
If available, set the safety pins just above waist level.
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Stand under the barbell, and position it so it rests on your upper back.
Grasp the bar with both hands for support.
Push through the full foot as you rise back up to the starting position.
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Repeat for three sets of 10 to 12 repetitions.
Begin with your arms fully extended in front of you and your back straight.
Visualize a piece of fruit in your armpit as you initiate the movement.
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Pull the handles toward your body, retracting your shoulder blades and squeezing at the end range of motion.
Avoid shrugging throughout the range of motion.
Slowly extend your arms back to the starting position.
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Repeat three sets of 12 to 15 repetitions.
The glute bridge targets your glutes and hamstrings while also engaging your core muscles.
Your feet should be hip-width apart.
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Engage your abs by visualizing drawing your lower rib toward your pelvis.
Keep your hands by your sides, palms down.
Lower your hips back down to the starting position.
Repeat for three sets of 15 to 20 repetitions.
Keeping your elbows close to your body, bend your elbows and curl the weights up toward your shoulders.
Be sure to squeeze the muscle at the top of the movement for about one second.
Slowly lower the dumbbells back down to the starting position.
Repeat for three sets of 10 to 12 repetitions.
They also engage your biceps and forearms.
Keep your elbows pointing down, and avoid shrugging your shoulders throughout the movement.
Repeat for three sets of 10 to 12 repetitions.
Tricep Pushdowns
The tricep pushdown is a staple in many strength training routines.
Start with your arms bent at a 90-degree angle, elbows close to your body.
Press down on the bar, extending your arms until they’re fully extended at your sides.
Squeeze the muscle at the end range for about one second.
Slowly return to the starting position, maintaining control of the weight as you do so.
Repeat for three sets of 10 to 12 repetitions.
The plank is a total-body exercise that primarily targets the core.
It helps improve strength, balance, and stability.
To perform a plank, place your forearms flat on the ground and your elbows under your shoulders.
Your body should form a straight line from your head to your feet.
Keep your neck neutral, and look at the floor just ahead of your hands.
Engage your core, and hold this position.
double-check to keep your hips in line with your body; don’t let them sag or lift.
Hold for three sets of 30 seconds to one minute.
