πŸ‘‰ Weight Training – Full Body Workout for Women over 50 2021



This full body workout for women over 50 is easy on the body and helps to strengthen bones and muscles.
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Weight training for women over 50 can help you build muscle, maintain bone density as you age, and even help you lose weight.

As women get older, estrogen levels decrease, which leads to a drop in bone density. This means older women start to become more at risk for bone fractures. Weight training for women over 50 can combat this effect while also preventing the loss of muscle as you age. The benefits of strength training for females are numerous, but many women overlook strength training. Strengthening bones and building muscle for women is important for your long term health.

We recommend full body weight lifting twice per week.

Example of a Full Body Workout for Women over 50
(4:03) Front Squat (3sets x 8-15reps)
(5:39) Stiff Deadlift (3sets x 8-15reps)
(7:24) Dumbbell Rows (3sets x 6-15reps)
(8:58) Chest Press (3sets x 6-15reps)
(12:03) Shoulder Press (3sets x 6-15reps)
(13:44) Standing Biceps Curls (3sets x 6-15reps)
(15:21) Laying French Press/Skull Crushers (3sets x 6-15reps)
(16:47) RKC Plank (Hold for 20-60 seconds)
(18:12) Bicycle Crunch (30-60 seconds)

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Your friends here at the FMP,
-Dr. Balduzzi + The Women’s Health Experts @ The Fit Mother Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

32 thoughts on “πŸ‘‰ Weight Training – Full Body Workout for Women over 50 2021

  • January 1, 2021 at 12:55 am
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    Enjoying watching your workouts. I am in my 60s, provided care for my father for 6 months, not working out but doing some heavy gardening during that time and I want to start you workouts but have three slipped disks in neck so need to eliminate or modify some exercises. Please advise. Thx…

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  • January 1, 2021 at 12:55 am
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    I don’t know I’m sitting at the gym waiting to do a workout and all they do is talk!!! I’m about to go for a beer soon lol

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  • January 1, 2021 at 12:55 am
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    You aren't getting the results that he showed at the end of the video only lifting 2 days a week. You also can't out train a bad diet.

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  • January 1, 2021 at 12:55 am
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    Thank you so much. I am 59 years old. I cannot hold the plank for 20 sec, but I did 10 ! I am going to continue with you. I am happy you are taking the time to help us older ladies.

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  • January 1, 2021 at 12:55 am
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    Thank you. I especially like that this can be done at home. I quit gym membership two years ago and started lifting at home while I was caregiving. I found I could get serious weightlifting done at home – and choose my own music. I already had a weight bench, dumbbells and stretch bands. I needed the strength for caregiving and you'll find that your greatly improved strength will help out every day. I am over 50.

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  • January 1, 2021 at 12:55 am
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    Dr would you please tell us about exercise which is good for nerves system thank you

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  • January 1, 2021 at 12:55 am
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    The Fit Mother Project, is the best Christmas gift I have ever received. Thank you!

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  • January 1, 2021 at 12:55 am
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    Hi! I'm 62 and very fit. (I was a gymnast when I was younger) This workout looks great. But I have arthritis in my lower back and my physical therapist said no more dead lifts for me. What other legs/hip exercise can I do instead? Thanks!

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  • January 1, 2021 at 12:55 am
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    I’m 45 and 43% body fat. I know I need to build muscle. I did the first 2 exercises yesterday, and I am burning in all those places today. Cardio stresses me out and lately I find walking boring. Happy to find this video. Looking forward to being sore, because I feel like I’m actually making changes. Thank you!

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  • January 1, 2021 at 12:55 am
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    This was so awesome to see. I am looking for ideas to help train my father, who is near to be 68 years old. I just subscribed to your channel, sure that i will learn good stuff. Thank you for taking the time to put this videos.

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  • January 1, 2021 at 12:55 am
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    I just started with your weight training. You talked about increasing the weight to challange the body. You'd laugh, I started with 3lb and that's so heavy for me that I can force myself only to 8 reps. May be I'll graduate to 5lbs soon.

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  • January 1, 2021 at 12:55 am
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    Thank you! I’ve been looking for this! 63 yr old runner but now I know I need strength training.. God send ❀️

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  • January 1, 2021 at 12:55 am
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    This is very doable for me and I like that you encourage adding weight a little at a time to make the exercise more challenging. I appreciate the professionalism as well! Very refreshing.

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  • January 1, 2021 at 12:55 am
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    I am just coming across this video. Thank you so much for caring about our age group! I'd love to see more workout routines geared to 50+

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  • January 1, 2021 at 12:55 am
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    So impressed with this, a proper workout taking into consideration the needs of women over 50. I really appreciate it πŸ™πŸ½

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  • January 1, 2021 at 12:55 am
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    First, thanks! Question..can I do chest press on the floor as I don't have a bench..knees up?

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  • January 1, 2021 at 12:55 am
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    I am recovering from breast cancer and have been put on a med that depletes my bone density. This series is EXACTLY what I need to ensure I'm at least giving my body a good fighting chance! Thank you. And, by the way, my husband who is my cheerleader, is doing this with me. So for those who are negative about "for women" title – get over yourself. At least we are trying to be better, do better, while you take it personally, complain and waller in your own misery. Me? I'm so grateful to be alive and able to do this!!

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  • January 1, 2021 at 12:55 am
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    And both my wrists are pretty painful. I need to do weight baring exercise per my doc's recommendations. But don't know how. Yours look very promising.

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  • January 1, 2021 at 12:55 am
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    thank you video . I ve gain 100 lbs in the past 6 years . Now I want to loose it. I’m 5 6 and always been 115 . I dedicated myself to my business and did not care for myself. I know have joint pain .. will this weight training help reduce and get rid of the knees calf and foot pain and aches ?

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