For some women, the idea of exercising at 50 may seem daunting, but it’s not a curse. It’s a choice that many superwomen make to stay fit and healthy. This article is for all of us who understand that fitness is a journey, not a destination, and that age is just a number.
Speaking of which, I am Alma Curry, a fitness expert at Meridian Fitness. I have trained many people from each age group, and today, I am going to explain some exercises for women over 50.
Stick with me till the end for a surprise….!
I will start this article with a reference to our very good friend Pahla B. She is over 50 years old, and she trains people of her age. She’s a great example to cover this topic because her journey is inspirational for lots of women. Pahla’s motive is to teach them about strength. The starting point arises from the hunger for achievement to start at any point and at any age. It feels great, and the results speak for themselves.
So, let’s jump into it. First, we will start with,
Warm Up: Arm circles with high knees
To start your exercise, you need to go around your arms and your knees. Just do it for 10 minutes straight. This simple warmup increases the blood flow to your muscles and prepares your body for a workout.
- First, stand with your feet shoulder width apart.
- Begin by raising your arms to your sides at shoulder height.
- Now, like a twister, start making slow and small circles with your arms.
- Slowly increase the size of your circles.
- While you are doing that, lift your knee to hip height and put it down slowly.
- Lift the other knee and repeat for 10 minutes.
Just remember, don’t do it too fast because it’s not a cardio workout. It’s a strength workout. So, you need to make this slow and stretchy.
Warmup is done. Now, let’s move towards the exercise goal.
Exercise: 1. Squats
Why is this the first one? Well, why not? It claims to be on that spot for a reason. Because it’s a fantastic exercise to build leg strength and core, it mainly targets your quadriceps, hamstrings, glutes, and even your lower back. How to do it? It’s very easy. Let me teach you all of it in very easy steps.
- Stand with your feet shoulder width apart.
- Keep your chest up and your core engaged.
- Lower your body as if you’re sitting on a chair.
- Your knees shouldn’t pass your toes.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Hey beautiful ladies, very carefully do it slowly, and remember it for stretches, so you better keep that in mind. Do it as long as it’s easy to do. There’s no rush. Let’s move towards the next exercise.
Exercise 2: Fly Those Arms
Don’t worry; it won’t rip off your arms. This exercise will relax your arm muscles while making them stretchable.
- Just open your arms and bend your knees backwards.
- Do it at a medium pace, not too much faster.
- Do a combo: move the right arm and left leg together and the left arm with the right leg.
This exercise will help you open your body and expand your muscles, extending your exercise timings.
Exercise 3: Plank
I know it’s hard for some women but trust an instructor. It’s a worthy exercise. This exercise builds core strength and stability in your body, including your abs, back, shoulder, and legs. It’s a great combination. With the power of Meridian fitness authority invested in me, let me explain how it works.
- Start by lying face down on the floor.
- Lift your body up on your forearms and toes, keeping your body in a straight line from head to heels.
- Hold in this position for as long as you can. Try to aim it for 10 to 20 seconds.
As you get stronger, increase your plank timings. This will put you on level 2, and guess what? You’ll feel crazy strong and cherry on top. Your body will become more active, and mentally, you’ll get stronger. So, it’s a WIN-WIN situation for you.
Conclusion
As a woman I am working as a fitness instructor at Meridian Fitness. This fitness centre is located in Greenwich, London. If, as an older woman, you want to get strength training at a physical centre, then you are welcome to join our fitness club. But, if it’s difficult for you to visit, this article is for you.
As an experienced fitness trainer, it came to me that age is just a number when it comes to achieving a goal. Therefore, strengthening your muscles is important at any age. Hence, being a strong superwoman like yourself. It’s just a piece of cake. So, get your gear and press the accelerator to make history.
