As we age, maintaining our strength becomes increasingly important. For women over 55, strength training isn’t just about lifting weights – it’s about building strong bones, improving mobility, reducing aches, and maintaining a vibrant, healthy lifestyle.
As a Personal Trainer and Physical Therapist Assistant who has helped hundreds of women over 55 to build strength, confidence, and vitality, I know how important it is to just start and be consistent.
If you’re thinking about starting down this road, the following tips will help you get on track and stay motivated for the long term.
#1. Start Slow and Steady
If you’re new to strength training, there’s no need to dive into intense workouts right away. Starting slow allows your body to adapt to new movements and reduces the risk of injury. Begin with lighter weights and simple exercises, like bodyweight squats or wall push-ups. As you progress, you can gradually increase the weight or resistance.
Tip: Don’t underestimate the power of bodyweight exercises! Movements like squats, lunges, and push-ups are fantastic for building foundational strength.
Don’t forget to set realistic goals. Start by setting small, achievable goals. This will keep you motivated and give you something to work toward. Instead of focusing on a specific weight to lift, set goals like improving your balance, doing more reps, or reducing joint discomfort. Celebrate each milestone, no matter how small. Every bit of progress is a step toward a healthier, stronger you.
#2. Focus on Form, Not Weight
Good form is the cornerstone of safe and effective strength training. Rather than lifting the heaviest weights, prioritize performing each exercise with correct technique. This not only helps prevent injury but also ensures that you’re targeting the right muscles.
Tip: If you’re unsure about your form, consider working with a certified trainer, like myself, or joining a small group class designed for older adults to get personalized attention.
Don’t be afraid to modify any exercise if certain exercises feel uncomfortable or difficult. As we age, our bodies may have limitations due to joint stiffness or past injuries. Modify exercises to suit your body’s needs, and don’t worry about sticking to a strict routine. Swap out exercises that aggravate your joints for alternatives. For example, if traditional squats bother your knees, try sit-to-stand exercise from an elevated chair or seated leg presses or wall squats with a ball against the wall and between your back.
#3. Incorporate Balance and Flexibility
Strength training isn’t just about muscle; it’s about balance and flexibility too. Exercises that challenge your balance, like single-leg stands or lunges, help improve coordination and prevent falls. Incorporating stretching and flexibility work, like yoga or dynamic stretching, keeps your muscles limber and reduces stiffness.
Tip: Include balance exercises in your routine at least twice a week to improve stability and mobility.
#4. Make Strength Training a Habit
Consistency is key when it comes to seeing results. To make strength training a regular part of your life, start by scheduling it in your calendar just like any other appointment. Whether it’s twice a week or every other day, having a plan ensures you make time for your workouts.
Tip: Keep your sessions short to start, about 20-30 minutes, so it feels manageable. As you build the habit, you can increase the duration.
Track your progress; it can help to keep you motivated! In my programs, we adjust weights and exercises for each workout, but also every 12 weeks we take a set of measurements to see how your body has improved in strength, balance, and flexibility. It’s great to see how far you’ve come.
#5. Listen to Your Body
Your body’s needs change over time, and it’s important to listen to what it’s telling you. Some days, you may feel full of energy and ready to lift heavier. Other days, you might need to take it easy or focus on mobility work. Being in tune with your body will help you stay consistent without overexerting yourself.
Tip: If you feel any sharp pain during a workout, stop immediately and reassess your form or the weight you’re using. There’s a difference between muscle fatigue and injury pain – pay attention to that distinction.
#6. Fuel Your Body Right
To maximize the benefits of strength training, it’s essential to support your workouts with proper nutrition. Make sure you’re eating enough protein, at least 75 grams a day, to help your muscles recover and grow, and stay hydrated throughout the day.
Tip: Post-workout, try having a protein-rich snack like Greek yogurt, a smoothie, or a handful of nuts to aid muscle recovery.
Starting and staying consistent with strength training is one of the best investments you can make in your long-term health. By focusing on proper form, setting realistic goals, and being mindful of your body’s needs, you’ll build strength, improve mobility, and feel empowered in your fitness journey. Remember, it’s never too late to start!
Ready to get started? Join my upcoming Free Workshop for women over 55: Perfect 10 Body Friendly Strength Exercises to Build Strong Bones and Muscles.
Let’s Have a Conversation:
What type of strength training do you do? How often do you practice? What results have you seen since you started?