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Friday, September 18, 2020

5 Strength Training Moves for Women Over 50

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Reaching the age of 50 is a huge achievement in itself even more when you are still in the peak of health. Keeping yourself in good condition is more urgent at this age because you are now susceptible to various diseases as aging sets in. Not only that, but your strength, balance, and even your endurance levels can diminish unless you make it a point to keep training your body to avoid getting into accidents such as falling, tripping, and the like.

If you want to protect yourself as you age, try these strength training moves that are perfect for your age.

  • Squat to Chair. Stand straight with your feet at shoulder-width apart and your toes turned out slightly. Straighten your arms in front of you until they are parallel to the floor. Your arms should remain in this position throughout the exercise. Bend your knees then lower yourself until you feel the seat of the chair underneath. Hold your descent then push yourself back up. Repeat 10 to 12 times.
  • Seated Overhead Press. For this exercise, you need to sit down on a chair with your back supported. You should hold a 5 to 8 pound dumbbell in each hand at shoulder height. Keep your feet on the floor. Press the weights up towards the ceiling until your elbows are fully extended. Your palms should be facing forward. Hold this pose for a few seconds before releasing. Do 10 to 15 reps for this exercise.
  • Lunges. Stand straight with your feet together and with a dumbbell in each hand palms facing your sides. Take a big step forward with your right foot then bend knees to 90 degrees until your right thigh is parallel to the floor. Make sure that your back remains straight and your core engaged. Push yourself back up to your first position and repeat with the other leg. Keep alternating until you complete 10 reps.
  • Chest Fly. Lie down on the floor with your knees bent and your feet flat on the floor. Hold a 5 to 8 pounds dumbbell in each hand over your chest with your palms facing one another. Press shoulders away from the ears and pulled downwards to your hips to help strengthen your core. Slightly bend your elbows then open your arms out to your sides until your upper arms are touching the floor. Keep the tension in your arms as you engage your chest muscles to pull your arms back to the center. Repeat this 10 to 15 times.
  • Planks. Go down on all fours on the floor. Extend your knees so that your weight is evenly distributed between your hands and the balls of your feet. Make sure that your body remains straight from your shoulders to your heels. Hold this pose for 30 seconds or more. Keep your core engaged throughout this exercise.
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