In a previous post, we explored the importance of strength training for women of all ages and the barriers that prevent women from stepping into a gym. 

In this post we’ll focus specifically on strength training for women over 50, including our top five strength training routines, and our best tips to help older women improve their muscle strength, bone health, and overall fitness.

Why Strength Training Matters for Women Over 50

Aging doesn't have to mean illness and frailty. There is an abundance of research that shows that a strength-based exercise program can promote healthy living well into your twilight years. 

So why is strength training for women over 50 so important? 

As women age, the levels of a hormone known as estrogen begins to naturally decline. This occurs in most women in their mid-to-late 40s. As estrogen levels decline, many women experience a series of symptoms including changes to their monthly cycle, insomnia, depression and hot flashes. This period in a woman’s life is known as perimenopause or menopausal transition. 

A woman is deemed to be in menopause once 12 months has passed since her last period. This usually occurs in women between the ages of 45-55. 

These reduced estrogen levels can lead to further changes in a woman’s body such as:

• Age-Related Muscle Loss: Sarcopenia is the term used to describe the condition whereby skeletal muscle is lost through the aging process. Reduced levels of hormones such as estrogen in women and testosterone in men are linked to this process. Research has shown that engaging in regular strength training exercises can counteract age-related muscle loss, by stimulating muscle growth, enhancing muscle mass and improving overall functional capacity.
• Reduced Bone Density: Peri-and postmenopausal women are at a greater risk of developing conditions such as osteopenia and osteoporosis (conditions associated with weak and brittle bones). This is due to the age-related decline in bone mineral density, which is linked to reduced estrogen levels. To combat these bone-density issues, women over 50 can perform weight-bearing exercises. Resistance training exercises support bone health, prevent bone loss, and reduce the risk of osteoporosis.

Strength Exercises Defined 

We’ve discussed the importance of strength training for women over 50. Now it’s time to help you get started! 

Strength training doesn’t need to be complicated. You can create a highly effective, fun exercise program using bodyweight exercises. No equipment is needed!

But first let’s discuss the types of exercises you can perform.

Resistance training can be classified into two types of movements and they are:

• Compound Movements: These movements use two or more muscle groups and often mimic movement patterns that we use in everyday life. Compound movements are sometimes referred to as functional or primal movements.  
  Examples include:
  • Squats: Mimic the action of standing up from a seated position.
  • Deadlifts: Involves hinging from the hip and mimics the action of collecting an object off the ground, or reaching down to tie a shoelace.
  • Push ups: Mimic the action of pressing a door closed.
  • Pull ups: Require significant upper body pulling strength.
• Isolated Movements: These movements use a single muscle group and are good for injury rehabilitation or when you want to target a specific muscle group. Examples include:
  • Bicep curls 
  • Tricep kickbacks

Creating a Balanced Strength Training Routine

The best way to design a well-rounded strength training program is to include a mix of:

• Pushing movements
• Pulling movements 
• Leg exercises
• Core strengthening exercises

Incorporating as many compound movements into your program as possible will allow you to target more major muscle groups and will support your overall fitness.

Top 5 Strength Training Exercises for Women Over 50

Here are our top five strength training exercises for women over 50:

1. Squats 

Squats are excellent for building lower body strength. 

How to squat:

Stand with feet shoulder-width apart, bend your knees and lower your hips as if sitting in a chair, then return to standing.

Squats can be performed using:

• Body weight only (no weights)
• Chair to gauge the depth of your squat
• Hand weights such as dumbbells or kettlebells
• Barbell, either as a front squat, back squat or an overhead squat

2. Deadlifts 

Deadlifts are the ultimate compound movement. They use more muscles than any other exercise including:

• Hamstrings 
• Glutes 
• Lower back muscles
• Thoracic back muscles
• Shoulders
• Grip strength 
• Core muscles (your abdominals)

How to deadlift:

• Stand with feet hip-width apart, holding weights in front of you. Bend at the hips and knees, keeping your back straight, then return to the starting position.

Deadlifts can be performed using:

• Body weight (goodmornings)
• Hand weights such as dumbbells or kettlebells
• Barbell either as a conventional deadlift or a sumo deadlift (wide leg stance)

3. Pressing Movements

Pressing movements build upper body strength. They target the muscles in your arms and chest. Here are our favorite pressing movements that you can incorporate into your fitness routine:

• Push ups require no equipment. While lying on your front, come into a plank position, with your hands shoulder width apart. Come up onto either your toes or your knees and lower your body to the ground and press back up again. Push ups can also be performed while standing up and pressing against a wall. 
• Chest press (also known as a bench press) can be performed while lying on your back on a bench or on the ground. You can use dumbbells or a barbell. While lying on your back, press the weights up, extending your arms fully, and then lower them back down.

4. Pulling Movements

Pulling movements develop strength in your:

• Upper back (thoracic) muscles
• Shoulders
• Arms
• Grip strength

Here are two effective pulling movements that you can try:

• Arm rows use dumbbells or resistance bands to strengthen your upper back muscles. Perform the exercise by pulling the weights towards your torso while keeping your back straight.
• Pull ups (chin ups) are performed by hanging from a bar with your hands slightly wider than your shoulders. The aim is to pull your body off the ground so that your chin reaches above the bar. This is quite an advanced movement. You can use resistance bands to assist you, or you can start with a jumping motion.

5. Core Exercises 

Building a strong core is essential for overall stability, balance and functional strength. Here are a few of our favorite core exercises for you to try:

• Planks are performed on the ground. Start by lying on your front. Position your elbows under your shoulders and come up onto your either your toes or your knees. Keep your torso as rigid as possible by engaging your abdominal muscles and your glutes. Hold for 10-30 seconds.
• Leg raises (leg lifts) are performed while lying on your back on the floor. Lift both your legs together, keeping your legs straight. Lift your legs as high as possible (into an L shape) then lower them to the ground again.
• Arm circles are performed in a standing position with your feet shoulder width apart. Raise and extend your arms to the side, while keeping your arms straight. Slowly rotate your arms forward, making small circles. Complete a set of 5-10 repetitions before rotating backwards.

Tips for Success 

In order to get the most out of your strength training we’ve put together a few helpful tips for you to consider:

• Seek Professional Guidance: A certified personal trainer, or a certified fitness coach will tailor a strength program to your individual needs and fitness level. 
• Incorporate Rest Days: Rest days are just as important as lifting weights. It's on your rest days that your muscles recover and grow.
• Listen to Your Body: Being in tune with your body and how it responds to your strength training is key to avoiding injury and promoting muscle growth. 
• Progressive Overload: Challenge yourself to lift slightly heavier weights, or larger sets each week. You’ll soon see the results of your hard work. 
• Include Cardiovascular Exercises into Your Routine: Moderate-intensity cardiovascular exercises like brisk walking, swimming or cycling support heart health and improve overall fitness.
• Consult a Medical Professional: If you're new to strength training or it's been a long time since you've hit the gym, it's a good idea to get medically cleared before starting your strength program.  

Conclusion

The key to feeling your best no matter your age, is to give your body what it needs to thrive. Strength training for women over 50 is essential for longevity and good health as we age. 

In this post we’ve shared five simple and effective muscle-building exercises and bone-strengthening routines to incorporate into your fitness journey.

We’ve also shared our top strength training tips that will enhance your muscle health, increase your bone density, and support your overall well-being.

If strength training for women is a passion of yours, then check out PHCI's Strength Training for Women certification here. 

I’ve always been an active person, having played lots of sports and hitting cardio classes. But it wasn’t until I started resistance training in my 30s after the birth of my first-born, that I found almost effortless body composition changes. This included reduced body fat, and increased muscle mass. My niggly knee pain disappeared as I improved my strength imbalances, and most importantly I discovered a sense of self-identity with my strength training that I hadn’t felt before. 

Why I Became a Women’s Strength Coach

Becoming a women's strength coach was a natural progression for me. I wanted to share my knowledge and expertize with other women, because I knew how powerful strength training could be. I also wanted to break the stigma that surrounds women and lifting weights. Women are often encouraged to tone, but are frightened they’ll get bulky if they actually moved some decent weight (FYI this is a complete myth, getting bulky takes time, effort and a whole lot of eating!). Most importantly, I wanted to provide an environment where women felt supported and safe lifting weights. And hence, Nourish & Lift was born. 

In this post I’ll share the importance of strength training for women, and why you should consider becoming a women’s strength coach yourself!

What Is Strength Training?

Strength training (also referred to as resistance training) is a form of exercise that involves moving weight. Strength training can take many forms. The simplest way to do strength training is to move your own body weight. The great thing about body weight movements is that you don’t need any equipment. Body weight strength training movements include:

• Squats
• Lunges
• Sit-ups
• Planks
• Push ups
• Pull ups

Strength training can also include external loads. They can be in the form of: 

• Free weights - barbells, dumbbells, kettlebells, sandbags, sleds
• Resistance machines
• Resistance bands

In essence, strength training is primal movement. All this means is that you're using your body in the way it has evolved to move. And in doing so, you’ll be amazed at how your body will respond to this form of exercise.

Benefits of Strength Training for Women

There’s an almost endless list of health benefits associated with strength training for women, from improved overall health to building strength for improved athletic performance. Here’s our top reasons why women should be pumping iron (so to speak): 

• Increase lean muscle mass: Medical literature shows that strength training slows age-related muscle loss.
• Reduce body fat: Resistance training mobilizes excess fat around the abdominal region. This weight loss has been seen to improve heart health. 
• Improve bone density: Strength training improves outcomes for post menopausal women, who are at a greater risk of bone loss associated with the aging process. 
• Balance moods: Repeated exposure to strength training can improve brain health and balance your mood. 
• Stabilizes hormones: Optimal health can be achieved through resistance training, as it promotes an acute hormonal response. This can lead to positive outcomes like improved blood sugar regulation.
• Better mental health: Strength training has been proven to reduce anxiety. 
• Protection against chronic metabolic disease: As we age, our risk of succumbing to chronic metabolic disease greatly increases. Strength training provides protection from this.  

Why Aren’t Women Doing Strength Training?

The benefits of strength training for women go far beyond feeling like a total badass. Whilst the benefits of strength training are plentiful for both men and women, the uptake of strength training in women is low. Research shows that there are a variety of factors contributing to this, including:

• Gender-based stigmas faced by women who do strength training.
• Social pressures, such as discouragement and negative comments.
• Boredom and poor knowledge of how to do strength training.
• Limited access to weights or a gym.
• Lack of supervision or routine.
• Time pressure, and difficulty fitting strength training in around work and family life.

This is why I’m so passionate about getting women into the gym and lifting some weights!

Common Misconceptions About Strength Training for Women

No one believes that going for a casual jog means you’re going to run as fast as Usain Bolt. So why would lifting weights turn you into an elite body-builder? I’ve been strength training for over a decade now, and I’m yet to reach that “bulky” stage, despite my best effort to do so! Getting “bulky” requires dedication, hours upon hours of training, and a disciplined nutrition plan. 

The truth is, strength training will give you the body composition and "toned" body women are often striving for. More so than any running program or aerobic class ever will. 

Let me share with you how it works. 

Strength training increases your lean muscle mass. By having more muscle, you’ll be burning more calories during everyday activities. And this extra muscle mass will help you burn your stored body fat. The end result is more lean muscle and less body fat, which looks eerily similar to the "toned" physique that most women strive for. 

What Are the Different Types of Strength Training?

Choosing the right type of strength training, especially when you’re a beginner can be a little daunting. Here are a few of the more common strength training modalities you may like to consider: 

• Body weight training: As discussed previously, we can use our own body weight as a form of resistance training. This includes performing movements such as squats, push ups or pull ups. Body weight workouts make for a simple home workout, because no equipment is needed.
• Functional fitness training: This form of strength training uses a variety of different forms of strength training including body weight movements, free weights (like barbells dumbbells or kettlebells), and plyometric movements. These movements are often compound movements, which means that they use more than one muscle group at a time. Examples of functional fitness movements include bench press, shoulder press, back squats and the Olympic lifts including the snatch and the clean and jerk. Popular forms of functional fitness include CrossFit or Hyrox training and often incorporate running or erg machines into their workouts.
• Resistance machines can be found in most globo gyms. Unlike free weights, resistance machines (also referred to as weight machines) use predetermined movement patterns. This can be handy for beginners, or individuals looking to isolate individual muscle groups, or rebuild muscle strength after injury. 
• Reformer pilates is a form of resistance training that has been growing in popularity. Reformer pilates combines the traditional principles of mat pilates, but is performed on a Reformer machine that can be adjusted to suit your fitness and strength level. Reformer pilates is a great choice for someone looking to work their smaller muscles in isolation. Each exercise is performed in a controlled manner, thus promoting core stability and correct posture.

How to Get the Best Results From Strength Training

Whether you're looking to cut body fat, increase muscle mass, improve bone health or prolong your longevity. Understanding how to get the best results from your strength training can be a little confusing. 

Here’s our top 7 tips to help you achieve the best results from strength training: 

1. Consistency: Like all good things, results from your strength training take time. Rather than switching in and out of programs, you’ll find the greatest impact with your strength training if you trust the process and show up consistently.
2. Eat protein: In order to grow muscle you need to fuel adequately. Creating your meals around your protein source is a great place to start. 
3. Listen to your body: Don’t push through painful movement. Pain is your body's way of communicating to your brain that something isn’t quite right. Pushing through pain can make a niggle turn into an injury. 
4. Creating healthy habits rather than relying on motivation is key to your success at strength training. 
5. Find your community: Lifting weights with friends is so much more fun than training solo. It you’re someone that needs a little extra motivation, you could join a strength class to keep you accountable.  
6. Get a strength coach: Strength coaches are experts in movement patterns and programming. A strength coach will provide the professional guidance you need to move correctly and confidently. They’ll also keep you accountable when your motivation is low.
7. Become a strength coach! The ultimate way to get the best results from your strength training is to become a strength coach. You’ll learn the ins and outs of how to move with good form, how to progressive overload your weights, and you’ll earn a living doing something you love! The first step towards becoming a strength coach is to get a credential. PHCI’s Strength Training for Women Specialist Certification is an awesome choice for anyone looking to work with women. In this course you'll learn:
   • How to train safely and effectively during each phase of your monthly cycle.
   • How to improve your bone density and to balance your hormones at all stages of life.
   • How the gut health-hormone connection relates specifically to women.

Conclusion

In all honesty, I love being a women’s strength coach. There’s no better feeling than helping women discover the power inside themselves through strength training.

As we age, strength training is key to optimal health and longevity. Keeping yourself accountable with a strength coach is a great idea. An even better idea is to become a strength coach yourself!

Learn more about PHCI’s Strength Training for Women Specialist Certification here.

The concept behind primal movement is to move the way our bodies have evolved to. In doing so, you'll achieve optimal health by:

• Reducing unnecessary stress on your joints.
• Promoting lean muscle mass. 
• Increasing fat loss.
• Improving recovery between workouts.

Whilst primal movement isn’t a new concept in the ancestral health community, there has been a recent surge of interest in this style of exercise. Helping to grow the primal fitness trend was a Pinterest Predicts trends report, which listed primal movement as one of the hottest fitness trends in 2023.

In this post you’ll discover how to unlock your body's potential using functional strength exercises, known as primal movements.

What Is Primal Movement?

Primal movement involves working multiple muscle groups using compound exercises—as a pose to isolating single muscle groups. 

Think squats and push ups, rather than bicep curls and leg extensions.

We all start life with the ability to move in a primal manner. Have you ever noticed how a toddler can sit comfortably in a deep squat while playing on the floor? But our sedentary modern lives have hampered our ability to sprint, climb, squat and jump as our ancestors once did.

The good news is that it’s not hard to get it back. Our bodies want to move primally; it’s what they’re designed to do.

Primal movements are easy to perform and require minimal (if any) equipment. Here’s a list of basic movements that you can include in your primal workouts:

• Walking can be incorporated in your daily activities.
• Jumping: Explosive and dynamic movements are great for increasing the intensity of your workout.
• Running can be performed at high intensity as a sprint, or at low intensity as a jog.
• Squatting builds lower body strength and can be performed as a body weight exercise or with extra loading.
• Lunges can be performed as a static movement or as a walking lunge.
• Plank hold develops core and shoulder strength.
• Bar Hang is fantastic for improving grip strength and for spinal decompression.
• Pull-ups can be scaled with bands to take some of the load.
• Push-ups are an awesome body weight exercise that work your shoulders, chest and core muscles.
• Bending movements like deadlifts use a hinging pattern, and mimic the action of picking an object off the ground.
• Sitting on the floor: Adopting resting positions such as sitting cross-legged or side sitting will do wonders for your hip mobility.

What Makes Primal Movement an Effective Form of Fitness?

The simplicity and diversity of primal movement makes it an effective form of fitness. Our bodies thrive with physical activity, especially when we move the way our bodies have evolved to.

Here’s our top reasons to include primal movements in your fitness routine:

• Primal movements are easy and simple to perform.
• No equipment? No problem! You can perform a complete primal workout with no equipment, either at home, outdoors or in the gym.
• Get more bang for your buck! Primal movements often consist of compound movements that use multiple joints and muscle groups.
• Many primal movements are a form of resistance training, which is great for promoting muscle growth and improving bone density.
• Whether your primal fitness is a three hour hike, or an intense interval session, both activities promote hormonal homeostasis.
• Reduce your risk of injury, as primal movements allow your body to move the way it was designed to.
• Primal movements are scalable. Choose the option that works for your fitness level, mobility and energy levels. Whether you're squatting to a chair, or hitting full depth with your butt hovering just above the floor, both options are keeping you fit and active. 
• Moving as our ancestors did is actually fun. Healthy body, healthy mind, right? Staying active will help boost mental health.
• Short on time? Primal workouts can be performed as a microworkout in less than 2 minutes.

How to Use Primal Movements in a Workout

Primal workouts can be short and sweet. Forget 60 minute aerobic classes. Chronic cardio-style activities can lead to overuse injuries and overeating (due to increased hunger).

What we love most about exercising with primal movements is the diversity of what you can do. No workout needs to be the same, and there’s no reason to feel bored. One day you could be hitting a two minute microworkout with a kettlebell. The next day could be a three hour hike in the mountains. 

Primal Blueprint Fitness Program

The Primal Blueprint Fitness program is a handy guide you can use to help you understand how often to train and at what intensity.

The Primal Blueprint Fitness program has three main components which are outlined in the Primal Blueprint Fitness Pyramid:

1. Move frequently at a slow pace includes low intensity activities such as walking, hiking, swimming, paddling, yoga, pilates and gardening. Aim for 4-6 hours each week of low intensity movement.

2. Lift heavy things includes squats, push-ups, pull-ups, deadlifts, attending a CrossFit class or hitting a TABATA or microworkout at home. Aim for 2 x 10-30 minute sessions each week.

3. Sprint workouts can be performed every 7-10 days. These workouts are brief – no longer than 20 minutes and require an all out effort for the greatest health benefits.

Keen to Learn More About Primal Movement?

This post has only scratched the surface on how to use primal movement to stay active. If you’re interested to learn more, then perhaps you should consider becoming a certified primal fitness coach?

As a primal fitness coach you will:

• Gain confidence and move with great form and correct posture.
• Understand the theory behind the techniques.
• Learn the progression for each movement, depending on your coordination, flexibility and range of motion.
• Program the correct number of sets and repetitions depending on your goals.
• Understand how to restore your neuromuscular system through primal movement patterns.

Learn more about which PHCI fitness certification is best for you here:

• Primal Fitness Coach Certification
• Strength Training for Women Specialist Certification
• Primal Fitness Expert Certification

Recap

Primal movement is a fun, simple way to stay active. Workouts consisting of primal movements can be performed anytime, anywhere, and no equipment is needed. All you need is your body to start moving primally today!

What Is a Personal Trainer?

Personal trainers are knowledgeable in functional movement patterns, exercise techniques, biology and anatomy. In general, they help clients achieve singular short term fitness goals such as improving a one rep max back squat, training for a marathon or losing weight in a short period of time.

Personal trainers often work in gyms, fitness studios and leisure centers, either one-on-one with clients or as group fitness instructors.

Many personal trainers offer their clients prescriptive programs. These programs don't offer support and guidance for when life's roadblocks prevent a client from making it to the gym. This can lead to feelings of guilt and demotivation.

Personal trainers may offer nutrition advice, but don't often provide guidance on lifestyle factors outside of the gym environment, such as sleep and stress management.

What Is a Fitness Coach?

A fitness coach is like a personal trainer, only better! Like a personal trainer, a fitness coach is an authority in functional movement patterns, exercise techniques, biology and anatomy. The major edge a fitness coach has over a personal trainer is their ability to coach their clients towards their goals. This combination of fitness know-how and expert coaching is formidable when working with clients to achieve optimal health and well-being.

Fitness coaches excel in creating lifestyle change. They place less emphasis on athletic achievements, and more focus on helping clients find enjoyment in active healthy living. Fitness coaches help their clients achieve long-term sustainable lifestyle change using coaching strategies such as:

• SMART goal setting
• Guidance and direction
• Accountability
• Motivation
• Fitness programming
• Nurture enjoyment of physical activity

A fitness coach will often work collaboratively alongside their clients, taking a holistic approach to achieving their client's goals. This includes assessing an individual's overall lifestyle, rather than focusing solely on the physical progress achieved in the gym or the pounds lost on the scales.

Fitness Coach Versus Personal Trainer: Where Do They Work?

Personal trainers are mostly found in gyms, leisure centers and fitness studios. They work either one-on-one with clients or as group fitness instructors taking classes such as aerobics, Zumba or weight training.

While you're likely to find a fitness coach on the gym floor, fitness coaches can find work in a variety of other locations including:

• Remotely, either coaching online or over the phone
• At health retreats
• Running corporate wellness programs

Education: Personal Trainer

Personal training courses provide in-depth education in many areas of fitness, including:

• Proper exercise form
• Designing workout programs
• How to target a specific energy system

Many of the major health clubs require their personal trainers to pass a National Commission for Certifying Agencies (NCCA) exam.

While many personal training certification courses deliver robust curriculum on the best way to build muscle or how to perform a deadlift with proper technique, they often skip over the most important aspect of working with clients - how to coach them.

Education: Fitness Coach

Fitness coaches often hold a fitness certification obtained from an accredited school. Fitness courses vary in content and specificity. Some fitness courses offer a broad fitness curriculum without specialization, while others present highly specialized education in areas such as:

• Yoga
• Seniors fitness
• Strength and conditioning
• Pilates
• Weightlifting
• Powerlifting
• Bodybuilding
• CrossFit
• Gymnastics

As mentioned previously, fitness coaches coach. This means that they don't simply know how to move well and motivate within a gym environment; they also understand on a deep level how to get the very best out of their clients. A fitness coach looks at the whole picture when it comes to their clients' lifestyle, and not just what happens within the confines of the gym. For these reasons, many fitness coaches hold multiple certifications in related health and fitness fields including:

• Health coaching
• Nutrition coaching
• Life coaching
• Sports science
• Exercise physiology

As the fitness industry continues to boom there is a growing number of fitness schools offering certifications. With so much choice how do you decide which fitness school is the best choice for you?

Primal Fitness Coach Certification

The team at Primal Health Coach Institute are excited to announce that enrollment in their flagship fitness course, the Primal Fitness Coach, is now open.

As leaders in ancestral health and wellness, our fitness certification is a natural progression for the institute. The Primal Fitness Coach course curriculum embodies the 10 Primal Blueprint Laws first introduced by Mark Sisson in his bestselling book, The Primal Blueprint.

Our comprehensive course will cover all the fitness essentials including:

• Fitness for health
• Everyday movement
• Human posture
• Movement fundamentals
• Breathing
• Stretching
• Mobility
• Balance
• Injury prevention
• Cardiovascular fitness
• Endurance training
• Resistance training
• Sprinting
• Jumping
• HITT
• Achieving peak performance
• Avoiding burnout
• Recovery

The Primal Fitness Coach certification will also cover nuanced coaching techniques that are essential to bringing out the very best in your clients, including:

• Active listening techniques
• Motivation strategies
• Solidifying habit formation
• SMART goal setting
• How to create coachable moments

The Primal Fitness Coach course has no prerequisites and is suitable for all fitness levels. Are you ready to take the next step towards becoming a certified Primal Fitness Coach? Find out all you know need to know and more here.

Summary

Let's ask the question again - fitness coach versus personal trainer? Do you know the difference?

A fitness coach has the fitness knowledge of a personal trainer, with the expert coaching skills needed to make real change in their clients' lives.

Ready to make an impact? Enroll in the Primal Fitness Coach course today!