The Best Way to Exercise After 50: A Smart Approach to Strength & Mobility for Women
The truth that no one talks about is that most mainstream workouts were designed for younger bodies.
Bodies that are able to recover faster, have higher hormone levels and fewer joint issues.
But after age 50, we're dealing with different things, slower recovery, joint stiffness, hormonal shifts, and changes in bone density and muscle mass.
These are facts and we can work with these facts to make our workouts work for us and pushing, pushing through pain and fatigue. It might have worked before, but it doesn't work.
Anymore, it actually backfires because then you're super sore and you don't wanna work out and you work out less. And that's not what we want. We wanna keep building strength as we get older. the good news is that we can build strength, we can build mobility, we can use exercise as a useful tool to help us keep doing all the things, all the activities we want to do.
But we need to be smarter in our approach, more intentional. And what that means, being smarter and more intentional.
This also means we're working slower.
We are choosing useful and usable exercises that work for us. We are working with precise smart strength training exercises. We are working with mobility routines that help our joints stay healthy.
We are working with more recovery, making sure we're resting in between workouts because again, our bodies are different and we need to do different things. So that exercise works for us.
Because the goal is to build strength.
And build mobility and to feel good in the body we woke up in today.
The truth is, is that if your current workout is leaving you sore for days or you're choosing workout that you can't actually do and you're just kind of watching the workout and not doing them, that's not very useful or usable for you because
The goal is not to do the workout we used to do.
The goal is to feel good, to be strong, to be mobile, to have less pain.
Pretty simple, but we get, we get caught up and make it too complicated.
We don't need a super high impact or super intense workout.
What we need is a plan that supports our whole body, that helps us increase mobility and strength and just, just feel better in our day-to-day lives.
If you're ready to shift your workouts and to get started with something that serves you and your body, please check out THIS video:
You’re not broken. Your body just needs a new kind of workout.
If you're over 50 and wondering how to start working out again, you’re in the right place. Maybe your old routines don’t feel right anymore—or they flat-out hurt. Maybe you’ve tried to follow a video or class and ended up sore or discouraged. That’s not your fault. Your body has changed, and your workouts need to change with it.
The good news? You don’t have to push through pain or spend hours exercising to build strength.
What you need now is a smarter approach: strength training that supports your joints, builds bone density, improves balance, and leaves you feeling better—not broken.
Strength and mobility are your non-negotiables after 50.
Here’s the truth: muscle mass declines with age, especially after menopause. That’s not fear-mongering—it’s biology. But there’s something you can do about it. Strength training—done safely and consistently—can help rebuild muscle, protect your bones, and keep your joints healthy.
Even better? You don’t need to exercise every day to get results. Two short, well-structured workouts a week can make a massive difference in how you move, feel, and function. Pair that with some gentle mobility work, and you’ve got a plan that supports your entire body—without exhausting it.
Start where you are. Learn what works for your body now.
You don’t need fancy equipment or a high pain tolerance. What you need is a simple foundation. Start with exercises that teach you proper form, focus on the muscles that matter (like glutes, core, and back), and build in time to rest and recover.
That’s why I created the Five Day Strength Training Series—a free, follow-along video guide with five beginner-friendly workouts and expert tips for women over 50.
It’s designed to help you start strength training safely, even if you’ve never lifted a weight in your life.
👉 Click here to get the FREE STRENGTH TRAINING SERIES
More tips for exercising SAFELY and EFFECTIVELY when you are over age 50.
Here is how to begin:
Assess Your Fitness Level
Understand your current physical condition to choose appropriate exercises and prevent injury.
Set Realistic Goals
Define what you aim to achieve—be it improved mobility, increased strength, or better posture.
Choose The Right Equipment
Start with basic equipment like resistance bands, light dumbbells, or even bodyweight exercises.
Establish A Routine
Consistency is key. Aim for two to three strength training sessions per week, allowing rest days in between.
Figure Out What WORKS for YOU
My private clients love having a structured plan to follow each week, and our online members love following the monthly list of classes. The key is to figure out what works for YOU. Reach out via the contact page and we can figure out what works best for YOU.
FURTHER READING
