Women over 50 do not have to worry about becoming bulky the way male bodybuilders do: They lack the testosterone levels men have to build huge muscle mass. Weight-bearing exercises help prevent osteoporosis by building bone mass; women 50 and older can use light weights. The American College of Sports Medicine recommends doing two sessions of resistance training a week. Combine that with at least three sessions of 30 minutes of cardiovascular exercise and light stretching to round out your exercise regimen.
Resistance Training Basics
Always do at least 10 to 15 minutes of cardio to warm up the large muscles of the body and to bring blood to the heart and oxygen through the lungs. Especially for resistance training, when you isolate specific muscle groups, it is important to complete a warm-up.
Work opposing muscle groups in each workout to prevent creating muscle imbalances. For example, exercise the biceps and triceps of the upper arm and the quads and hamstrings of the legs.
Upper Body Workout
Safely work all major muscles groups each week by dividing your resistance training so that one day you exercise the upper body and other days, the lower body. For example, for upper body strength, do eight to 10 reps of bicep curls holding 2- to 5-pound weights in each hand. Follow with the same number of reps for triceps kickbacks. Move to a wall and do wall push-ups by placing your palms on the wall and stepping your feet back 2 to 3 feet. Pressing your hands into the wall, lower your chest toward it, bending your elbows. Push the wall away with your hands for five to 10 reps. Rest.
Lower Body Workout
In women over 50, falling and injuring the hip joint is a common risk. Work the legs so you have a strong gait and reduce your risk for falling. Do lunges without any weight to start. Standing with feet hips-width apart, step the right foot forward so the knee is above the ankle. Step back and repeat with the left foot. Once you can do this easily for 15 reps, add 2-pound dumbbells in each hand.
Do standing squats to work the quads (front of thighs), gluteus maximus (back of hips) and hamstrings (back of thighs). Stand holding 2-pound dumbbells in each hand. Keeping the chest tall, bend both knees and lower the hips as if you were about to sit in a chair. Straighten the legs slowly and repeat for eight to 10 reps. Rest.
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