Women over 50 need to exercise to maintain strength, energy and mobility. At age 50, exercise should be most suitable for your body. The goal is to challenge the body enough to improve bone, muscle and metabolism without overtraining to the point of exhaustion.
Plank
Start on your stomach. Bend your elbows and place your hands under your shoulders. Your body must form a straight line from head to toe. Hold the pose, tightening your abs.
Push-ups
Start in a high plank position. Bend your elbows and lower your chest to the floor. Keep your torso straight as you lower your body. Push up, stretch your arms.
Squat
For squat movements, start in a standing position with your feet shoulder-width apart. Hold a dumbbell in each hand next to you.
Bend your knees and hips as you lower yourself into a squat position until your thighs are parallel to the floor. Return to the starting position.
Exercises to strengthen the upper and lower body with weights
Exercises to strengthen the upper and lower body such as weightlifting include lowering the body into a squat position and pushing the weights up on the head.
Stand up straight with your feet shoulder-width apart and hold a dumbbell shoulder-width apart. Bend your knees to lower yourself into a deep squat, keeping your chest straight.
Push up from a squat and gently push the dumbbells over your head. Return to the starting position.
