Top Benefits of Strength Training
Strength training for women over 50 is essential for optimal health and wellness.
After 45 years of teaching and working with people of all ages, I highly recommend incorporating strength training into your weekly workout. Strength training for women is not complicated, and can be accessible via videos, classes or step by step strength training program.
Our online classes offer the perfect combination of strength training, mobility work, and stretching. Strength training can be overwhelming, but the main thing to remember is to keep it simple.
Keeping your strength training simple is how you can stick to it!
Strength training can be as simple as adding a few useful and usable exercises into your routine, adding wrist weights and resistance bands, and strategically choosing a few good exercises that work for YOUR body.
Strength Training to Increase Bone Density and Fight Osteoporosis
Our bones naturally become less dense as we age, increasing the risk of fractures. Weight-bearing exercise is one of the best ways to increase bone density and reduce the risk of osteoporosis. Our classes integrate smart weight-bearing exercises and, with the support of your doctor, can be a useful and usable tool in increasing bone density.
I think we all worry about this, and one of the best things you can do is be familiar with what exercises to avoid and what exercises to focus on. Feel free to reach out directly for more details, as so much of your exercise choice depends on the strength and mobility level you are starting with.
Enhance Muscle Mass and Strength as You Age
The truth is that we all lose muscle mass as we age. But we can slow that loss down through strength training. After starting our programs, I’ve worked with women who have built strength and confidence after just a twelve-week program. The key is to focus on exercises that feel good on your body and resemble the movements we do every day, such as sitting, walking, reaching, and bending.
Improve Joint Health and Reduce Pain with Strength Training
Joint pain is a common issue for many women over 50, and often we can combat that through a simple daily mobility routine as part of our strength trainng. When done correctly, strength training strengthens the muscles around your joints, providing better support and reducing pain. I’ve seen women who struggled with knee pain, back pain, and shoulder discomfort find relief through targeted strength exercises. Our programs include movements designed to support joint health, and you will feel the difference after just a few sessions.
Boost Your Metabolism and Manage Weight with Strength Training
Did you know that strength training can boost your metabolism? Muscle tissue burns more calories at rest than fat tissue, which means that by building muscle, you’re helping your body burn more calories even when you’re not exercising. For many women over 50, this can be a game-changer in managing weight. Our classes and programs incorporate strength-building exercises that help you develop lean muscle, support a healthy metabolism, and make weight management more achievable.
Enhance Balance and Stability to Prevent Falls
What we do in our classes and programs is practice balance. We do this in a safe and supportive environment so that when outside of class, we have better balance. By strengthening our core and lower body and working with practical exercises that are adaptable and adjustable for our body, we can significantly reduce the risk of falling.
I’ve seen women who were once unsteady on their feet become more confident in their movements, simply by incorporating strength training into their routine. Our sessions focus on building strength that improves balance, and the way we keep our balance is to keep challenging ourselves in our exercise routine.
Less Stress and More Focus with Strength Training
The benefits of strength training go beyond a strong core and improved balance. Regular exercise, including strength training, has been shown to improve mood and reduce symptoms of depression and anxiety. I have found that the way to keep you coming back to your program is to make it enjoyable, so we focus on how good it feels to get stronger and more flexible.
Clients tell me they feel mentally clearer and more focused after adding strength training to their weekly routine. I am here to support you in feeling better both mentally and physically, and in my experience having a regular exercise routine is one of themany tools to do that.
Increase Mobility and Flexibility Through Strength Training
So many women over 50 want to begin strength training but think that getting stronger will make them less flexible. Our programs focus on mobility, flexibility, AND strength so you will discover that you will increase your flexbility and mobility in our classes.
Our programs are designed to help you move better and feel better through the right combination of mobility, flexibility, and strength training exercises.
Gain Confidence with Strength Training
One of the things we ALWAYS talk about in class is knowing what we can control. And what we can’t.
Control your controllables.
And there is a confidence that comes with knowing we are doing what we can to feel better. We can control devoting twenty minutes a day to getting stronger when we realize that we gain confidence.
I have worked with many students who built real confidence by simply adhering to a three-day-a-week exercise program.
Here is a short video about building confidence when you get stronger.
Embrace Healthy Aging with Strength Training
Aging doesn’t have to mean slowing down or giving up on the activities you love. Strength training is one of the most effective ways to feel GOOD as we navigate getting older.
By staying strong, you’re setting yourself up to stay active and continue doing the activities that bring you joy.
Our classes and programs are here to help you stay strong and mobile.
Getting Started with Strength Training at The Elevate Practice
Our online classes are here to help you get stronger. Please reach out directly about our customized programs, our online studio, and our classes in Pacifica.
Join us and start your journey to a stronger, healthier you today.
Strength Training Exercises For Women over 50
To help you get started, I've included a short video from The Elevate Strength Method in which 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!