Mon, April 27, 2026 at 11:50 AM UTC
5 Strength Training Exercises for Women Over 50FG Trade – Getty Images
Muscle mass naturally decreases as you get older, making a regular strength training regimen all the more crucial. But choosing the best strength training exercises for women over 50 can help you maintain or even increase muscle mass to boost strength, improve balance, and enhance overall well-being.
“For one, being stronger just makes your life easier,” said Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People. “You can do things like carry more grocery bags from the car to your house, lift your suitcase into the overhead compartment without any help, and conquer impossible-to-open jars of spaghetti sauce.”
To help you get the perks, Dr. Bowers shared the top strength training exercises that he recommends to all his over-50 patients—though anyone looking to do more strength training could benefit from giving them a try. “They’re super easy on the joints, target major muscle groups, and strengthen key areas that tend to weaken as we get older,” he said.
Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People.
What’s more, all the exercises are easy to do at home and require hardly any equipment. Try completing the following routine up to three times per week, following Dr. Bowers’ strength training tips for people over 50 as you go, to get stronger and more mobile as you age.
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