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Strength-training workouts are great at any age, but they’re especially beneficial in helping women stay strong into their 50s and beyond. In fact, strength training is the most effective non-pharmacological intervention to combat both muscle and bone loss, says Juliana (Jewel) Kling, M.D., chair of Women’s Health Internal Medicine at Suzanne Hanson Poole Dean, Mayo Clinic Alix School of Medicine, Arizona Campus.
While everyone loses muscle with age, the sharp decline in estrogen women experience during menopause accelerates bone loss, making women more susceptible to osteoporosis and fractures. (Half of women over 50 have either osteoporosis or osteopenia, per the CDC.)
Strength training workouts help preserve and improve bone density and muscle mass, boost metabolism, support heart health, and aid in weight management and overall vitality, says Dr. Kling. “Additionally, [they] may improve mood, cognition, and sleep quality,” she says.
All of this said, it’s important to talk to your doctor before starting a new exercise program, including strength training. Once you have the all-clear, consider these eight tips—from experts and women who have seen the results first-hand—to get the most out of those workouts.
Meet the experts: Juliana (Jewel) Kling, M.D., is the chair of Women’s Health Internal Medicine at Suzanne Hanson Poole Dean, Mayo Clinic Alix School of Medicine, Arizona Campus. Tina Tang, C.P.T. is the owner of Iron Strong Fitness.
Start small and simple.
“You don’t need a gym or fancy equipment,” says Tina Tang, C.P.T., owner of Iron Strong Fitness. After a good warm up, you can start with bodyweight exercises, like a chair or box squat, incline push-ups (see a demo from Tang here), and step-backs or supported lunges. Tang often recommends doing two to three sets of eight to 10 reps of each of these moves, twice per week.
Focus on major movement patterns.
When bodyweight exercises start feeling easy, add a little weight and progress gradually, Tang says. You can also begin to mix in variations of exercises in each of the foundational movement patterns including the following (with links to examples):
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Squat (e.g., goblet squat, bodyweight squat)
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Lunge or step variations
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Hinge (e.g., glute bridge, deadlift)
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Push (e.g., push-up, overhead press)
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Pull (e.g., row, band pull-apart, lat pulldown)
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Core (e.g., plank, dead bug)
Tang’s client Olga Milne, 54, was hesitant to lift because of a back issue she’s had for 20 years, but after getting encouragement from her doctor (critical!), she started with very light weights and gradually increased as she felt comfortable.
Months later, “I had a good laugh when I saw my mom’s reaction as I picked up a 25-pound Easter turkey at the store,” says Milne. “I moved it with one hand without even thinking about it—and no one in my family had seen me carry more than three pounds in the last 20 years.”
Leave only a couple reps in the tank.
Starting with lighter weights doesn’t mean to take it too easy. Even with body weight or lighter weights, make sure those last one to two reps are challenging you—that’s how you know you’re getting the most out of a workout. “If you’re making a face on those last two, it is challenging [enough],” says Tang. Do what works for you, and increase as you are able to.
Mix things up.
Tang says that an ideal week includes two days of lifting, five days of 30-minute brisk cardio (which could be walking), and one to two days of mobility/stretching. In addition to her weekly workouts with Tang, Malini Wadhera, 57, likes long walks on her recovery days, and sometimes mixes in group fitness classes (like Barry’s or SoulCycle) which Tang encourages for variety.
Strength training for several years has Wadhera feeling stronger (she can lift heavier weights) and more flexible. Other wins were unexpected: Recently, she surprised herself by getting up from a low stool without using her hands to assist, for example.
Train power, too.
We lose power—the ability to move quickly—as we age, too, says Tang. Exercises like light jumps, bounds, or med ball tosses help maintain type II muscle fibers—the ones that help us react quickly and powerfully, and potentially avoid a fall.
You’ll definitely want to clear these moves with your doctor before you begin, especially if you have osteoporosis or osteopenia, but once you’ve done that, Tang suggests adding one or two power moves to your workouts after your warm up and before your main strength exercises. Check out some sample moves from Tang here.
Recover as hard as you work.
“Always prioritize safety and allow for recovery between sessions,” says Dr. Kling. Walking is Tang’s go-to active recovery, and her clients love it, too. It’s a great way to keep blood flowing on those days off from the gym and helps to reduce soreness. Rest and eating right are crucial too: “Sleep and protein are non-negotiables for recovery and results,” says Tang.
Fuel properly.
Speaking of proper nutrition, it’s essential not only to support recovery, but also to fuel your workouts in general. It’s especially crucial to consume enough protein as we age, says Tang, and other experts agree. While the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight, active people may want to aim for 1.2 to 2.0 grams per kilogram of body weight. (Talk to your doctor or a registered dietitian for personalized advice.)
It’s also recommended to aim for a serving of veggies—the more colorful and varied the better—and a fist-sized portion of whole grains or minimally processed carbs per meal, especially around your workouts. Getting enough water is important, too, as staying hydrated supports joint health and performance.
In terms of supplements, Dr. Kling says creatine may be considered as an adjunct to resistance training for improving muscle strength in women over 50.
Recruit help if you need (or want) it.
Consider hiring a trainer, even short-term, to learn proper form and get into a groove with strength training. Joining a group class can also help with structure, consistency, and community to help you stay accountable. Milne says she feels a rush of happiness after Tang’s group strength training classes, something she hadn’t experienced related to exercise in a while. That’s what it’s all about.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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