Weight training for women over 50: Live longer and healthier by doing these simple exercises

Our fitness expert, Becky Fuller, explains why weight training is the one form of exercise you can't afford to ignore

Hear the words ‘weight training for women’ and your mind probably conjures thoughts of strong women with lots of muscles lifting heavy weights in the gym. But the reality is that weight training – especially weight training for women over 50 – can take many forms. It also has so many benefits that it’s something you really can’t afford not to do.

Weight training, strength training, resistance training, whatever you want to call it, is the act of moving your body against some kind of opposable force. That might be learning how to use dumbbellsor how to use resistance bands. It might refer to using your own bodyweight as resistance. You might lift weights in a class, join a gym, or try easy at-home exercises.

The benefits of weight training for women over 50

However you choose to do it, it’s important to know that the NHS recommends all older adults do some kind of strengthening work on at least two days a week, because the benefits are huge. Here’s just a few:

Weight training helps us live longer – US researchers found that people in their 60s and 70s who took the recommended 150 minutes of moderate exercise a week including strength training had a 47% lower risk of dying from any cause (apart from cancer) in the next 9 years than those who didn’t.

It aids weight loss – When we think of losing weight through exercise we often assume we need to get hot and sweaty. But actually, weight training is far more effective. Using weights increases your lean muscle mass, which in turn boosts our metabolism. This is particularly pertinent for post-menopausal women, who often experience a drop in metabolic rate.

It lowers blood pressure – Exercise improves the function of blood vessels, which in turn can help lower blood pressure. Strength training also helps lose weight, and just a 5-10lbs loss can lead to a drop in BP.

It strengthens bones and joints – As we go through menopause, lack of oestrogen can cause our bones to become brittle, putting us at risk of osteoporosis. Weight training for women over 50 is crucial in combatting against this as it strengthens our bones and joints, protecting against falls and breakages.

Weight training makes everyday activities easier – From carrying the shopping to getting off the toilet, trust me when I say weight training makes life easier as we age. Why? Because repeated motion in moves such as squat, lunges or lifting weights keeps the joints moving and makes you strong – all the things that can fade through inactivity if we’re not careful. In the longer term, this means you’re likely to remain independent for longer, managing things like stairs or getting in and out of bed. Not to mention you’re more likely to be able to get up off the floor if you fall.

Weight training improves flexibility – I’m not trying to make you into a gymnast, but increased flexibility makes for an easier life. If you can reach overhead, or squat down to pick something up, then that’s a huge plus. Being able to get on the floor to play with grandchildren without stiffness in the knees or hips is another benefit of lifting weights.

It improves mental wellbeing – As well as the physical benefits, exercise in any form is a great way of improving mental health. It’s proven to lift our mood and make us view things more positively thanks to the endorphins it releases. Not only that, but the more we see the physical changes, the better we feel about ourselves. I can honestly say that I only really found my confidence and self-belief when I started weight training age 38.

Weight training tips for women over 50

I have had the privilege of training numerous women over 50, delivering a variety of weight training sessions. Whether you opt for kettlebells, barbells, dumbbells resistance bands, bodyweight or a combination of all styles, here's my top tips.

Always start with bodyweight exercises: If you learn each exercise properly using no weight at all, then you'll be able to safely progress to using weight without risking injury. Start off by learning basic movement patterns - squat, hinge, planks and push ups to build up your initial strength. Then once you’ve mastered your form, you can start using weights.

Try resistance bands: A good place to start if you've never used weights before, resistance bands come in many different strengths and they’re a great way to add controlled resistance to your workout and building muscle. You can see which ones I'd recommend in our guide to the best resistance bands.

Don’t neglect your core: Without a strong core you’ll struggle to balance and it can increase the risk of injury, especially in your back. However, that doesn't mean you need to do endless crunches or sit-ups. There are a huge variety of core exercises, including planks, but also moves like squats and deadlifts will strengthen your core muscles.

Use exercise machines: If you have a gym membership, then exercise machines are a great place to start. They help support you in the exercises so you can get the proper technique. They're also a lot safer than free weights which rely on your skill to be able to control the weights. Most gyms will have qualified staff on hand to help you and please do ask them for advice - it's why they're there.

Form over weight: Although weight training is about lifting a challenging weight, having correct form and technique champions all. There’s no point lifting a weight that is too heavy, as it’ll just increase your risk of injury–and if you’re not performing the lift correctly, you won’t see results.

Strength exercises for women over 50

As I already mentioned, weight training doesn't just mean lifting weights on a barbell - though you can learn how to do that of course. Below, I've listed some of the most effective weight training exercises for you to try.

Squats

A squat is a fundamental basic movement pattern, and ideally something everyone should be able to do. Start with mastering a bodyweight squat, then add weight when you're ready.

Walking lunges

Walking lunges are great lower body weight training exercise targeting your glutes, calves, quads and hamstrings. If you’re a beginner, start by practicing bodyweight walking lunges, then move onto dumbbells once you feel comfortable.

Push-up

A full push-up is a difficult exercise to do, and should only be done if you've got good upper body and core strength. However, wall push-ups, incline push-ups and knee-down push-ups are all great alternatives and are great at making you strong. Follow these steps, picking the option that's best for you.

Shoulder press

This exercise is also referred to as an ‘overhead press’. Again, it targets your upper body and can be performed either using free weights, such as dumbbells, or your gym may have a shoulder press machine. I'm going to talk you through a dumbbell shoulder press. Practice the move first before adding weight.

Chest press

Another exercise that’s used in many weight training and strength programmes is the chest press. This works your chest, shoulders and triceps and can be performed using either dumbbells, resistance bands or a barbell. If you struggle using free weights for this exercise or you don’t feel too confident, a good alternative is to use the chest press machine in the gym. I'm going to talk you through a dumbbell chest press.

Bicep curl

You’ll use your biceps for everyday activities, such as picking things up, therefore it’s important to make sure they’re strong. Bicep curls can be performed using dumbbells, resistance bands or a barbell. Make sure you control the movement to really target the bicep—don’t swing your arms.

Finally: If you're at a gym and you're ever unsure about how to use an exercise machine or perform an exercise properly always ask a member of staff to show you. Never struggle alone as you may end up hurting yourself. I can tell you as a former gym manager that we genuinely love to help people with their exercise journey. No question is ever too silly, you are not too old, and it is not too late! You can do this.

Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.