The Best Exercise Routine For A 50 Year Old Woman


What is the very best exercise routine for a 50 year old woman?

Regular exercise is gaining popularity for older women over 50. Especially with training for body recomposition.

For women experiencing menopause, a body recomposition exercise routine becomes even more important.

Research shows that postmenopausal women who follow a resistance-based training program increased bone density levels. And, decreased the risk of osteoporosis.

The study also showed a reduction in stress, anxiety, and depression.

A successful body recomposition exercise routine for women over 50 will involve the following:

  1. Resistance-based training program
  2. Starting HIIT training
  3. Monitoring of progress
  4. Regular healthy mindset practice
  5. Supplementation to aid training, recovery & growth

So, if you are at a stage in your life where you’re in perimenopause stage or post-menopause, continue reading.

This article will explain the most important steps to take to help lose weight, feel stronger, healthier, and improve your mental health with the right exercise routine.

1. Start Resistance-Based Weight Training

One of the most important aspects of a body recomposition exercise routine for older women is starting a resistance-based training routine.

If you’re new to resistance training, make sure you have a personal trainer or coach to demonstrate the correct exercise techniques.

The following program can also be used for a more personalized plan.

Lean muscle mass and bone density will naturally decrease with age. Therefore, regular resistance training directly combats this problem in older women.

A resistance exercise plan for older women will also help with flexibility, and reducing the chance of injuries.

A ncbi research publication showed that resistance training helped decrease the symptoms of arthritis, type 2 diabetes, and heart disease in older women.

A split between strength & hypertrophy training every 4 weeks will ensure your body is forcing growth & not adapting too quickly.

The following two phases can be used with the exercise routine below:

  • Hypertrophy Phase (1-4 weeks) – Sets: 3 Reps: 8-12 Rest: 60 seconds
  • Strength Phase (5-8 weeks) – Sets: 1-5 Reps: 3-6 Rest: 2-3 minutes

Monday – Legs (Posterior)

Barbell Squats, Stiff-Legged-Deadlifts, Barbell Deadlifts, Leg Press (high feet position), Lying Leg Curls (machine), Seated Calf Raise (machine)

Tuesday – Shoulders / Arms

Standing Military Press, Dumbbell Lateral Raise, Triceps Pushdown, Rear Delt Raise, Bench Dips, Seated Dumbbell Curl, Barbell Curl

Wednesday – Chest / Back

Bench Press, Incline Dumbbell Chest Flys, Wide Grip Lat Pulldown, Bent Over Barbell Row, Straight-Arm Pulldown

Thursday – Lower Body (Anterior)

Barbell Front Squats, Walking Dumbbell Lunges, Leg Press (low feet position), Hack Squats, Leg Extensions

Friday – Abs / Core

Russian Twist, Air Bike, Hanging Leg Raise, Plank, Cable Crunch, Toe Touchers, Swiss Ball Crunch

Saturday – HIIT

Treadmill or Rowing Machine (1 minute 100% Intensity, 30 seconds 30% intensity) 15-minute session

Sunday – Rest & Recovery

Take time out to rest and recover

Older Woman Over 50 Exercise Training
Resistance Training Over 50

2. Start HIIT Training, Instead of Cardio

HIIT (High Intensity-Interval Training), is beneficial for all age groups – especially older women over 50.

The following MITPress journal found HIIT participants had improved interference memory, which helps identify different types of memories.

These findings were found to benefit older adults with dementia and memory impairment.

HIIT also improved older women’s metabolic rate to aid weight loss, while also reducing blood pressure.

Don’t worry if you have less intensity during your HIIT sessions, a decrease in intensity won’t affect your results.

Remember the following tips when performing HIIT:

  • Ensure you are stretching for 5-10 minutes before starting.
  • Focus on your breathing and having the correct technique.
  • Your heart rate will increase during an intense period, take time to cool down with a slow walk after the session, to lower your heart rate.
  • Take a break between sessions if you are feeling dizzy, or needing a rest.
  • Ensure you’re drinking enough water during the HIIT sessions.

After completing any resistance or HIIT training, you may feel sore the next day.

It’s completely normal for your muscles to feel sore. Just a natural recovery/repair process called DOMS (Delayed Onset Muscle Soreness)

The following Darbee HIIT session is a great example:

HIIT Session Example
HIIT Session

3. Make Sure You’re Monitoring Your Progress

When completing any exercise routine, you need to ensure that you track your progress.

Without tracking your weekly progress, it’s hard to know what’s working. And, what might need changing.

The following areas are best to record on a weekly basis, for tracking progress:

  • Waist
  • Thigh
  • Arms
  • Bodyweight
  • Body fat (not required, but beneficial if you can)

Progress photos are also great to see changes over the long term.

You may not see noticeable results right away. But, if you stay consistent you will see more changes as the month’s progress.

A healthy rate of weight loss per week is around 300-500g. Any more than this and you could be sacrificing muscle.

Body recomposition for older women will also allow small amounts of muscle gain while dropping body fat at the same time.

This is one of the reasons women love body recomposition.

You can see positive body recomposition success cases here.

Older woman monitoring progress
Monitoring Progress

4. Ensure You Have A Regular Healthy Mindset Schedule

One of the most important areas we teach with transformation programs for women at is promoting a healthy mind.

Some of the key areas for a mental health & mindset schedule can include:

  • Guided meditations
  • Binaural frequencies
  • Subliminal sleeping audio
  • Mindfulness

When following a healthy diet or nutrition plan, it’s important to also have a strong dieting mindset.

A healthy mindset schedule should include regular daily guided meditations. For beginners, it’s easy to learn how to meditate.

Meditation has many benefits for your mental & physical health.

An easy to start meditation for beginners is mindfulness meditation, start with just 15 minutes each morning:

  1. First, start by finding a peaceful & quiet place. Either sitting or lying down on your back in a comfortable position
  2. Take a few deep breaths in
  3. And, slowly breathing out
  4. Start to just be self-aware of the current moment
  5. Become aware of any thoughts which appear. Notice that they appear without your awareness being involved
  6. Without judgment, let thoughts come & simply bring your attention back to the present moment
  7. Continue for 10-15 minutes
  8. Once completed, reflect on the nature of your thoughts. Realize that your thoughts are temporary, but your awareness or the observer, is ever-present.

The following program can be used for integrating both mind & body transformation techniques.

older women meditation
Regular Meditation

5. Take The Correct Supplements

Even when following a healthy nutritious healthy diet plan, you still want to add in key supplements to optimize your health and results.

It’s important to ensure you always purchase evidence-based supplements which are FDA approved.

As a sports nutritionist, I see so many supplements on the market, which have little to no scientific evidence.

And, many of them can be more harm than good.

Here’s a list of my recommendations for women over 50, training for body recomposition:

Whey Protein Isolate

High protein foods are important, but having a good quality WPI (Whey Protein Isolate) will help with muscle repair and recovery faster.

Whey Protein Isolate will also help you lose weight because of the high TEF (Thermic Effect of Food)

  • Carbohydrates: 5-15% of calories burned through digestion
  • Fats: 0-5% of calories burned through digestion
  • Protein: 20-35% of calories burned through digestion

This means your body will use more calories to digest protein, over carbs, and fats.

Our recommended WPI Protein powder can be found on Amazon here.

Whey Protein Isolate

Remifemin Menopause Relief

If you’re currently experiencing perimenopause or going through menopause now, this supplement will significantly help.

This supplement is ideal for women choosing to not take estrogen, and clinically tested to treat:

  • Hot flashes
  • Night sweats
  • Mood swings

You can find our recommendation on Amazon here.

Remifemin Menopause Relief
Remifemin Menopause Relief

Rainbow Light Menopause One Multivitamin

This multivitamin is formulated with antioxidants, minerals, vitamins, and added superfoods.

Designed to help with moods and memory, and boosting energy levels for exercise.

The supplement is also easy to digest, made with plant-sourced enzymes. You can buy 90 tablets on Amazon here.

Over 50 menopause multivitamin
Rainbow Light Menopause One

Wrapping Up

In conclusion, if you start integrating these key areas with your exercise routine, you will have amazing results in no time.

The best exercise routine for a 50 year old woman, will apply all the techniques mentioned in this article.

Make sure you don’t forget to check out our 28 Day Mind & Body Challenge.

We incorporate body recomposition, guided meditations, subconscious reprogramming, calorie meal plans & advanced training for long-term results.

Still not sure? Check out all our client’s success stories here!

Leave a comment below, let us know how your transformation is going!


Please enter your comment!
Please enter your name here