What Is the Best Exercise Routine for Women Over 50? (Expert Guide)

If you’re over 50, you might be wondering: What’s the best way to exercise now?

Should you focus on strength? Flexibility? Cardio?

The truth is, the right workout routine can help you stay strong, mobile, and pain-free—but the wrong one can lead to injuries and frustration."

As a mobility and strength expert, I’ve worked with thousands of women over 50, and I know exactly what works. In this guide, I’ll share the key components of an effective fitness plan, plus the biggest mistakes to avoid.

What Should a Workout Include When You Are over Age 50?

Strength Training (Non-Negotiable!)

Strength training is non-negotiable if you want to stay strong, mobile, and independent as you age. After 50, we naturally start losing muscle, which can lead to weakness, joint pain, and even a higher risk of falls. But here’s the good news—you can reverse this with just 2-3 short strength sessions a week. Building muscle also protects your bones, keeping them strong and resilient.

The key is full-body movements that mimic everyday activities—think squats to help you stand up with ease, functional core work to improve posture and shoulder strength, and push-ups or planks to keep your upper body strong. You don’t need heavy weights or complicated equipment—just smart, consistent training that challenges your muscles in a safe and effective way.

Mobility Training (the secret ingredient to remain pain free and mobile)

Mobility is the missing piece in most workout routines for women over 50. It’s not just about stretching—it’s about keeping your joints moving well, so you can stay active without pain or stiffness. As we age, we lose mobility in key areas like the hips, shoulders, and spine, which can lead to discomfort and a higher risk of injury. But with just a few minutes a day, you can improve how your body moves and feels.

The best approach? Simple, controlled movements that restore mobility and build strength at the same time. Try hip openers to keep your lower body flexible, cat-cow stretches to keep your spine moving, and shoulder circles to maintain range of motion. This isn’t about getting more flexible—it’s about making sure your body can move with ease, strength, and confidence every day.

Walking is great (but not enough to stay strong!)

Cardio is important, but more isn’t always better—especially after 50. While walking, cycling, and swimming are great for heart health and endurance, relying on cardio alone won’t keep you strong or protect your joints and bones. I LOVE long walks and encourage you to bike, swim, hike or whatever you love to do but please make sure you do your strength and mobility work to support your well being.

The key is smart, efficient cardio—, 3-5 times a week, that complement your strength and mobility work. Start small but aim for 20-30 minutes of moderate-intensity movement that feels good and keeps you energized.

The best exercise routine for women over 50 isn’t about doing more—it’s about doing what matters. Strength training keeps your muscles and bones strong, mobility work helps you move with ease, and daily walks supports your heart (and stress levels!) without wearing you down.

If you want a simple way to start building bone strength right now, grab my free guide: Two Essential Exercises for Stronger Bones. These exercises are safe, effective, and perfect for women over 50 who want to protect their bone density and stay strong. Click here to download it now!