Strength training for women over 50
Five strength moves with no weights: sit to stand, hip hinge, calf raises, a palm press and shoulder blade squeezes.
The public guidelines ask for activities that strengthen muscles at least two days a week. You do not need a gym to meet that. Your own bodyweight, a chair and a wall give you five moves that work your legs, hips, chest and back.
They are quiet moves, done slowly. That is not a weakness: slow lowering is where much of the effort is. Pick the version that lets you keep your breathing even, and stay there until it feels easy.
The moves, one by one
Work through them in order, resting as long as you like.
Sit to stand
Legs and hips in one move. Take three counts to sit back down.
- Use a sturdy chair with no wheels, its back against a wall. Sit near the front edge with your feet flat, hip-width apart.
- Lean forward from your hips with a flat back, keeping your nose over your toes.
- Breathe out and press through your whole foot to stand up. Use your hands on your thighs if you want to.
- Stand tall for 1 breath, with your knees soft.
- Step back until you feel the chair on the back of your legs, then breathe in and lower slowly. Repeat 5 times.
EasierUse your hands on your thighs, or a higher seat with a firm cushion that will not slide.
Take care
- Sensitive knees or hips: use your hands to help and keep your feet a little wider.
- Back: lean from the hips and keep your back long.
- Balance: pause after you stand until you feel steady. Stand up slowly.
- Hip replacement: use a higher seat and bend at the hip only as far as your surgeon or therapist allows.
Hip hinge
A long back and hips travelling back work the back of your legs. Keep a hand on the wall.
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Knees soft.
- Breathe in and stand tall. Gently draw your belly in.
- Breathe out and push your hips straight back, as if closing a door behind you with your bottom.
- Slide your hands down the wall, keeping your back long.
- Breathe in at the bottom. Breathe out and press your feet down to stand. Do 6 reps.
EasierGo back only a short way, and keep both hands on the support.
Take care
- Sensitive back: keep the hinge small and your back long.
- Sensitive hips and knees: use a smaller range.
- Low bone density: hinge only a short way with a flat back.
- Hip replacement: hinge only as far as your surgeon or therapist allows. The seated version is a smaller bend.
Supported calf raise
Slow rises onto the balls of your feet, holding a support. Lower slowly too.
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
- Stand with your feet hip-width apart and your knees soft.
- Breathe out and slowly rise onto the balls of your feet, as if lifting a string from the top of your head.
- Pause for 1 breath at the top.
- Breathe in and lower slowly. Do 6 reps.
EasierRise only a small way, with both hands firmly on the support.
Take care
- Balance: keep at least one hand on the wall, counter or chair back. Stand up slowly.
- Sensitive knees: keep your knees soft.
- Ankle or foot trouble: choose the seated version.
Seated palm press
Palms together at chest height, press and release. An easy way to work the chest and shoulders.
- Sit tall, feet flat. Bring your palms together in front of your chest, elbows out to the sides.
- Breathe out and press your palms together with medium effort, like 5 out of 10.
- Hold for 3 counts. Keep breathing.
- Breathe in and release.
- Do 8 presses.
EasierPress more softly and hold for 2 counts.
Take care
- Shoulders: lower your elbows if they feel pinchy.
- Neck: keep your chin level and your jaw loose.
Shoulder blade squeeze
Draw your shoulder blades together to work your upper back. Let go slowly.
- Sit tall, feet flat, arms by your sides with elbows bent.
- Breathe out and slide your shoulder blades back and down, as if tucking them into your back pockets.
- Hold for 3 counts, still breathing.
- Breathe in and release.
- Do 8 squeezes.
EasierSqueeze lightly and hold for 1 or 2 counts.
Take care
- Shoulders: stop if you feel a pinch at the front of the shoulder.
- Neck: do not push your chin forward.
- Back: sit tall without arching.
Two strength days, and the rest
- Two days, with a day between: all five moves, one round.
- Add a second round on one of the days when the first feels easy.
- On other days, walk or stretch. Strength days are the ones to space out.
Add to your strength days with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
More to read and try
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Too much? Be as active as your abilities and conditions allow.
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.