{"id":17592,"date":"2025-07-18T00:00:16","date_gmt":"2025-07-18T00:00:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/17592\/"},"modified":"2025-07-18T00:00:16","modified_gmt":"2025-07-18T00:00:16","slug":"6-exercises-women-over-50-should-always-do","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/17592\/","title":{"rendered":"6 Exercises Women Over 50 Should Always Do"},"content":{"rendered":"

Entering your 50s brings on a brand new chapter of life\u2014and with it, a fresh mindset when it comes to fitness. For women in this stage, Shanna Missett Nelson<\/a>, CEO and chief choreographer of Jazzercise<\/a>, recommends prioritizing three crucial pillars of movement: strength and HIIT, impact training, and functional movement. All three workout methods are key for maintaining a strong, healthy, and independent lifestyle.<\/p>\n

\u201cWhat I found fascinating\u2014and what guided my own journey\u2014is that women over 50 need to train differently<\/a> to maintain strength<\/a>, energy, and mobility. Last year, at 56 and postmenopausal, I started noticing changes in my body composition that I couldn\u2019t correct just by moving more or eating well,\u201d Shanna tells us. \u201cSo, I researched what it truly takes to feel strong,\u00a0 energized, and capable\u2014not just now, but for years to come.\u201d<\/p>\n

In your 50s, fitness isn\u2019t about doing more; it\u2019s about doing what works best for your body. According to Shanna, the goal is to challenge your body enough to promote bone, muscle, and metabolic health, without pushing to the point of burnout. She recommends doing general cardio movements four to five times a week and strength training at least two to three times a week.<\/p>\n

Below, Shanna shares six exercises women over 50 should never skip in a workout.<\/p>\n

6 Exercises Women Over 50 Should Always Do
\n\tPlanks<\/p>\n

\"womanShutterstock<\/p>\n

\u200b\u200bLie flat on your stomach.
\nPlace your hands below your shoulders or rise onto your forearms.
\nYour body should form a straight line from your head to your feet.
\nHold the position, keeping your core engaged.<\/p>\n

The Only Arm Workout Women 40+ Need for Sleek, Toned Muscle<\/a><\/p>\n

\tPushups<\/p>\n

\"womanShutterstock<\/p>\n

Begin in a high plank.
\nBend your elbows and lower your chest toward the floor.
\nMaintain a long, straight body as you lower.
\nPress back up, straightening your arms.<\/p>\n

\tImpact Movements<\/p>\n

\"sportiveShutterstock<\/p>\n

Impact movements involve actions like jumping, skipping, hopping, or knee lifts with a hop.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

To perform knee lifts with a hop, start by standing tall with your feet hip-distance apart.
\nBend your knees slightly and engage your core.
\nLift your right knee up toward your chest as you hop off of your left foot.
\nKeep your landing soft and immediately switch sides, hopping off of your right foot while lifting your left knee.<\/p>\n

If You Can Do These 6 Moves, Your Daily Life Gets 10x Easier After 40<\/a><\/p>\n

\tPlie\u2019s or Squats (With and Without Weights)<\/p>\n

\"fitShutterstock<\/p>\n

For squats, begin standing tall with your feet planted shoulder-width apart.
\nHold a dumbbell in each hand at your side.
\nBend at the knees and hips as you lower into a squat until your thighs are parallel to the floor.
\nPress back up.<\/p>\n

\tUpper and Lower-Body Strength Training (With Heavy Weights)<\/p>\n

\"WomanShutterstock<\/p>\n

A great example of upper and lower-body strength training is the dumbbell thruster, which involves lowering into a squat and then driving up to press the weights overhead.<\/p>\n

Stand tall, feet shoulder-width apart and holding heavy dumbbells at shoulder level.
\nBend your knees to lower into a deep squat, keeping your chest tall.
\nExplode upward from the squat position and smoothly press the dumbbells overhead.
\nReturn to the start position.<\/p>\n

4 Best Treadmill Running Shoes for Women That Won\u2019t Wreck Your Knees<\/a><\/p>\n

\tMobility Movements<\/p>\n

\"BeautifulShutterstock<\/p>\n

A solid mobility exercise brings you from a standing position to the floor, such as the plank walk-out.<\/p>\n

Begin standing tall with your feet placed hip-width apart.
\nHinge at the hips and bend forward, reaching your hands toward the ground.
\nWalk your hands forward along the ground until you achieve a high plank position.
\nHold the plank for a moment while engaging your core.
\nReverse the motion by walking your hands back toward your feet and rising up.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n