What are the best exercises to start strength training with?

For women over fifty, strength training is one of the most effective ways to stay strong, flexible, and healthy. And it is not as complicated as it might seem. You need a few basic exercises, done consistently and with good form, to get the benefits of strength training.

Why Strength Training Matters

Strength training improves muscle strength and endurance. It typically involves lifting weights, using resistance bands, or performing body-weight exercises like push-ups and squats. We use wrist weights, resistance bands, weights, and bodyweight exercises to build strength. For women over fifty, strength training can be particularly beneficial in addressing the natural changes that occur with aging.

Benefits of Strength Training for Women Over Fifty

1. Increases Muscle Mass

   • As we age, we naturally lose muscle mass, a condition known as sarcopenia. Strength training helps counteract this loss by building and maintaining muscle tissue.

2. Improves Bone Density

   • Weight-bearing exercises stimulate bone growth and can help prevent osteoporosis, a common condition in older women that weakens bones and increases the risk of fractures.

3. Enhances Metabolism

   • Increased muscle mass boosts metabolism, helping you burn more calories at rest. This boost in metabolism helps you manage your weight and reduces the risk of obesity.

4. Promotes Joint Health

   • Strength training strengthens the muscles around your joints, providing better support and reducing the risk of arthritis and other joint-related issues.

5. Increases Flexibility and Balance

   • Incorporating strength training with functional movements can improve flexibility and balance, reducing the risk of falls and enhancing overall mobility.

6. Enhances Mental Health

   • Regular exercise, including strength training, can improve mood. This is one of the main benefits I have witnessed in my forty years of teaching.

How to Get Started with Strength Training

Starting a strength training routine doesn’t have to be intimidating. Here are a few tips to help you begin:

• Check With Your Health Professional:

  • Before starting any new exercise program, it’s essential to consult with a healthcare provider or fitness professional, especially if you have any pre-existing conditions.

• Find A Great Coach:

  • Find a coach or teacher to customize your program and offer adaptations and adjustments. Research shows that when you have support from a coach or teacher, there is a significantly higher chance of you getting REAL RESULTS from your exercise program.

• Start Slow:

  • Begin with light weights or resistance bands and gradually increase the intensity as your strength improves. A teacher can monitor this, or you can progressively increase the intensity over time.

• Focus on Form:

  • Proper form is crucial to prevent injuries. Consider working with a trainer to learn the correct techniques or finding an excellent video resource.

• Stay Consistent:

  • Aim to strength train at least two to three times per week to see the best results.

• Listen to Your Body:

  • Pay attention to how your body responds to workouts. Rest and recovery are just as important as the exercise itself, especially when you are over 50 and starting strength training.

Watch: My Favorite Strength Training Exercises

To help you get started, I've included a short video from The Elevate Strength Method, where I demonstrate four of my favorite strength training exercises. These exercises are perfect for women over fifty and can be easily done at home with minimal equipment.

Watch the video below to learn how to perform:

• Bent Over Row: Strengthens the back and improves posture.

• Dumbbell Press: Targets the chest, shoulders, and triceps.

• Dumbbell Curl: Focuses on the biceps.

• Tricep Kickbacks: Strengthens the triceps.

A note from Wini:

I encourage you to add strength training to your exercise plan. Even a simple twice-a-week workout will make a difference.

The main thing to remember is that YOUR exercise program needs to be adaptable and adjustable for you.

To learn more about our coaching and classes, reach out via the contact form or the chat box!