Strength Training for Women Over 50
As we get older, we take on more responsibilities and our own health gets pushed to the side. In our twenties, we don’t really think about health as it’s usually good. As we enter our thirties, we start to think about our own health. Maybe you’ve had a baby or two or maybe you have a job that you sit at all day and when you get up, you’re stiff. There are lots of reasons why you may start thinking about your health in your thirties.
Maybe your twenties just caught up with you! My mother-in-law used to tell my husband when he was young that he would regret how he treated his body. I can assure you that he feels that every day! But, we’re here now, and if you were rough on your body when you were younger, well, I hope you had fun, but you may be paying for it now.
The good news is that it’s never too late to start. I’m sure you’ve seen photos of 80 year-olds with six pack abs, that could be you! You may not want that, but it’s possible with the right combination of food and movement.
Now that you’re over 50, if you haven’t thought about your health before, now is a great time to get started. If you’ve never worked out before, do not despair! There are plenty of videos on You Tube, plenty of articles and no shortage of pins on Pinterest to help you get started.
There are several schools of thought when it comes to a strength training schedule. None of this matters, choose the training schedule that works for you, one that you can stick to and fits into your lifestyle. If you aren’t a morning person, choosing a schedule that has you exercising at five am is probably not the best option for you.
I don’t want to spend any time on the weekends trying to fit in a workout, so I only work out during the week. That’s what works for me, maybe you don’t want to work out as much during the week, adjust your schedule accordingly! My typical split is based on body parts, so I typically split it so I have 4 weight lifting days and I do a longer walk on the fifth day then rest for the two weekend days. I don’t have specific days that I do specific muscle groups, I just try to make sure I don’t repeat any group too close to the last time I worked it. I am also not lifting heavy right now, so I don’t typically need as much recovery time.
Most schedules are either based on body part, for example, one day would be chest and triceps, the next day might be back and biceps, etc. Another way you can structure it is by splitting it up by push and pull. So, one day you would do exercises where you’re pushing weight and the next day you would be pulling the weight. Some people also do a full body workout each time they schedule a session with multiple days off in between. All of these are fine, just choose the one that works best for you, or come up with your own schedule.
If you are brand new to fitness, be sure to watch some videos to get your form right. Having bad form can lead to injuries which may sideline your newfound zest for fitness. You may find that there are several variations on a specific move, do your research and figure out which is best for you.
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If joining a gym is not your thing, you can work out at home or outside depending on your preference. Lots of communities are adding fitness equipment to public parks so check around your local area for public areas with fitness options. You can also likely find walking trails near you to get some cardio in on your way to do your strength training.
Body weight exercises are very effective for beginners. They allow you to perfect your form without worrying about holding on to dumbells, a bar or a band. Bodyweight squats, lunges, push-ups and pull-ups all work your body without the added stress of weight. This is a great place to start and later, add weights as you get stronger. You can add a weighted vest, ankle or wrist weights or just regular dumbbells to any of these exercises to increase difficulty.
Another good way to get some cardio is dancing. If you enjoyed going out and dancing when you were younger, get some headphones, download your favorite music and get busy! It’s free, you can do it anywhere, and anyone can do it. Bonus: you get an endorphin rush from the enjoyment of the activity which can also boost your mood!
If you’re looking to set up a home gym, there are lots of options available for this as well. You may want to get your routine down prior to making any large purchases just to make sure it’s something you will actually use. One example of a home gym might include free weights, a yoga mat, a stretching machine, some battle ropes and kettlebells. You can work your entire body with a minimal amount of equipment, so how involved you want your home gym to get is entirely up to you! Just make sure you have plenty of space for stretching as this is an important step in your journey.
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