Strength exercises suitable for women aged 50 and above

Bodyweight exercises offer a convenient way to build strength without needing any equipment. These exercises are especially beneficial for individuals over the age of 50, as they help improve muscle strength and overall fitness. Let’s explore five body weight exercise suitable for this age group:

Hip Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground by squeezing your buttocks and pushing through your heels. Hold for five seconds before lowering back down. To modify, lift halfway, or challenge yourself by lifting one leg.
Wall Squats: Lean against a wall with feet shoulder-width apart. Slide down the wall until knees are in line with toes. Hold for 30 seconds before pushing back up. Modify by placing feet closer together or challenge yourself by stepping away from the wall.
Side Planks: Lie on one side and prop up on your elbow, keeping feet stacked. Lift your body until it forms a straight line from shoulder to feet. Hold as long as possible before lowering. Modify by bending the lower leg for extra support or challenge yourself by raising the top arm.
Planks: Start in a push-up position with forearms on the ground, elbows below shoulders. Lift hips until body forms a straight line from head to heels. Hold for as long as possible before returning to start. Modify by resting forearms on a chair or challenge yourself by extending one arm and lifting the opposite leg.
Standing Calf Raises: Stand with hands against a wall or chair for support. Lift heels off the ground until resting on toes, then hold for 15 seconds before lowering. Modify by doing one leg at a time if needed.

These exercises target various muscle groups and can be adjusted to suit individual fitness levels. They offer the benefits of resistance training without the need for weights or gym equipment. Incorporating these bodyweight exercises into a regular fitness routine can help improve strength, balance, and overall well-being for individuals over 50.

Repurposed article originally published in Prime Women