Dear Friend,

For long-term health and longevity, studies show women need to lift weights. Strength training over 50 can rebuild or build muscle mass. It improves muscle strength, metabolism, balance, and bone density. Strength training can even reduce signs of aging at the cellular level. Fortunately, you don't need an expensive gym membership or expensive equipment. Today I am sharing free strength training workouts for women over 50 to help guide you on your path to fitness. I recommend you consult your healthcare provider before starting a new exercise routine. 

The National Strength and Conditioning Association recommends a program that focuses on major muscle groups; arms, legs, shoulders, and core. Strive to lift weights that are just heavy enough to achieve 10 to 15 reps before the muscles become fatigued. 

Dumbbell Exercises:

Dumbbells are great for strength training at any level. Dumbbells allow you to focus on one arm or leg at a time which is great for building strength. 

• Fitness Blender fitnessblender.com: Has a free option and a membership option. This website offers a variety of free workout videos, including dumbbell routines for various fitness levels. They also offer multi-day challenges in strength training or body strength. 

I am currently using Dr Gabrielle Lyon’s workout routine. Three days of full body weight lifting are free under resources on her website. ForeverStrongBook.Com. Her written and detailed workout instructions are in her book Forever Strong. 

Kettlebell Workouts:

Kettlebell exercises often mimic daily activities This improves our functional fitness and builds strength. 

• MyFitnessPal Blog: Offers a range of kettlebell workouts. These workouts can be modified for different fitness levels and are easily accessible on their blog.

Resistance Band Workouts:

According to The Cleveland Clinic a study done in 2019 showed using resistance bands can be as effective at building muscle as lifting weights. Resistance bands are a great way to enter the strength training arena because they are adaptable, portable, and low-cost.

• Fitbod App: Has a free trial and 20 free training sessions. This app provides personalized strength training routines based on your fitness goals and available equipment. Many of their workouts incorporate resistance bands.

Functional Training:

Functional training is beneficial for everyone at any age, fitness level, or exercise experience. Functional training is designed to improve our day to day life by promoting better coordination, mobility, muscle mass, and movement.

• HASfit (hasfit.com): The "Heart And Soul Fitness" YouTube channel provides functional training routines designed for all ages. With a mix of strength, cardio, and balance exercises.

Yoga and Pilates:

Yoga and Pilates have various benefits and are a great way to engage in strength training. Yoga not only enhances strength but also improves flexibility and mindfulness. Pilates is great for building core strength and learning how to engage the core correctly when lifting weights. 

•  Yoga with Adriene (youtube.com/yogawithadriene): Adriene Mishler's YouTube channel offers a variety of yoga routines suitable for all levels.

• Blogilates (blogilates.com): Cassey Ho's Blogilates website features free Pilates workouts that focus on core strength, balance, and flexibility.

Tips for Starting or Sticking to a Routine:

• Create a Schedule: Plan your strength training sessions and treat them like any other important appointment.

• Stay Consistent: Consistency is key to seeing results. Aim for at least two to three strength training sessions per week.

• Mix It Up: Keep things interesting by trying different workouts from various free resources.

• Listen to Your Body: Pay attention to how your body responds and modify exercises or intensity as needed.

• Stay Hydrated and Prioritize Nutrition: A well-balanced diet that prioritizes protein plays a crucial role in supporting your strength training efforts.
  

Strength training doesn't have to be complicated or expensive. With the free resources available online, you can start your fitness journey to build strength, improve overall fitness, and embrace a healthier lifestyle. Age is no barrier to achieving fitness goals. Remember to enjoy the process, celebrate your progress, and appreciate the newfound strength that comes with each workout.