SIMPLE, Essential Strength Training Workout for Women over 50 ✨ Pahla B Fitness
The science is clear: during and after menopause, women are prone to losing muscle strength and bone density, resulting in a risk for falls, broken bones and loss of independence. Scary, right??
But the fabulous news is that YOU can prevent bone and muscle loss with SIMPLE STRENGTH training workouts like this one!
We’re enjoying complex (but non-complicated!) exercises using multiple muscle groups for a super efficient and effective muscle- and bone-building routine that takes just under 25 minutes!
Repeat this workout (or something like it, with slow and controlled strength exercises using moderate to heavy dumbbells) 2-3x per week for best bone density and strength results.
SHOPPING INFO:
Get my exact 3-pair Dumbbell Set (affiliate link):
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SET UP:
Interval timer is set for 40 seconds of work and 10 seconds of rest (this is NOT a HIIT workout, I just didn’t want to count reps); complete the circuit twice
WARM UP
EXERCISES:
Step Back Press Ups
Side Step Curls
Bent Over Flys
Tipping Stars
Dead Squats
Triangles
Wide Open High Knees
Front Raise / Side Raises
Peek a Boo side Steps
Delt Raise Side Kicks
Side Bends
FINISHER :
Drinky Birds
COOL DOWN
❤ Pahla B
This is exactly what I needed! Exercising because of my osteoporosis; so muscles, strong bones and training balance! At my age (almost 62) is becoming an injury very dangerous. When I fall, I won’t break my bones haha. A few years ago it happens when I lift a microwave! A bone was broken in my back! So the doctors said I have to strength the muscles and doing exercises. Never done that until now! Thank you so much! Sorry for my broken English.
I like this so much
Can I do this exercise every day?
Loved it! Balance is getting better and learning how to engage core more and more! Thank you so much!
I am so grateful that I found you. I am actually 23, but I am recovering from 1.5 year long foot injury. I’ve always been fit and it is so hard for me that all normal “beginner” trainings are too hard. And all “static, no cardio” actually have some cardio. I’m very glad that I finally found a great starting point for getting back to my normal level. Thank you so much ❤️
Yay! I’m so glad the workout is just right for you! <3
As usual, a great workout and just what I needed at the end of this foggy fall day (even my nemesis: drinkie-birds). I really appreciate the simple truth you shared regarding the body’s only physiological response to stress being fat retention. So important to know this. Thanks Pahla!
Loved IT I’m almost 48 and menopausal and this is really perfect for my body. Thanks again😘👍💪
you taught me a valuable lesson, Im a over achiever always pushing never slowing down, I was a instructor for 25 yrs, just retired going thru menopause gaining weight, i was working out even harder, I was in a vicious cycle, i slowed down working out smarter now losing some weight, learn to listen to my body and LOVE myself and the new begining
I turned 40 a few days ago but have been doing your workouts for a while now! I’m really enjoying less impact on my body but still getting results, I’ve realised I don’t need to push myself all the time and it’s really helped me with anxiety! So for all you under 50s, still do these anyway, they are for everyone and will do your body good! Thanks Pahla!
Happy belated Birthday!! <3
I love your workouts, I’ve been doing them everyday for about four months. I’ve noticed you never talk about modifications for women with osteoporosis. It is very common for women after menopause to lose bone density due to the lack of estrogen, especially for us small framed women. I’m still in my 50s but have been diagnosed with osteoporosis so I modify your exercises to be spine safe and add jumping, which studies show to be is beneficial to build bone density without an increased risk of fracture. It’s something you might want to into consideration since you gear your workouts to women over 50. Thanks.
I find all that lifting weights above the shoulders and head to be detrimental
I’ve been following you for awhile and finally getting around to thanking you. I love your philosophy of exercise for ‘women of a certain age’, and your joy is contagious! I am a 62 year old grandmother who lives on property with my husband in the NW. Staying strong, active and resisting my osteopenia is my goal. I need strength for slinging 50 lb. bags of chicken feed, and sometimes carrying any of my six of eleven grandchildren who are age 3 or under! I have recommended you to other women. Thank you for what you do for us!
Hello Carolyn, how are you doing today?
Love this workout, and all of your workouts. You’ve taught me so much. I’m 69, and just now learning from you how pushing myself too hard is not good for me. I love the moderation.
Thank you Pahla! I have lost so much muscle and tone. I loved this workout, I don’t feel like I’m trying to keep up with a younger person while doing it.
Recently discovered you and did my first Pahla B. workout this morning and I loved it! It went by so quickly I LOVE the fact that you work out barefoot. That was really holding me back from weight training because I got spoiled with Essentrics classes. Now I have some great weight routines to balance out those classes.
Thank you so much for all these fantastic *free* videos!! I do know enough about fitness training to know that this is going to be far more beneficial than anything I could get from a gym (paid) trainer, most of whom don’t really know what they are doing.
Great workout! Haven’t done strength training in years and I have no idea if my form is good or not but trying to do the best I can. Thanks Pahla!
I just found your workouts after searching through “fitness for women over 50!’ This is such a great work out. I love your enthusiasm and the tidbits you share regarding reps, hormones, and intensity. Thank you for posting great workouts. 🙂
Loved your energy and your great workout routine! This is exactly was I was looking for! Thank you!
I went back to this, I am 58 and changed jobs now where I sit all day, I used to clean houses so working out was not an issue. but now I see I definitely need strenght so going back and doing all of the strength videos liked this one
Everything you need to know about weight loss for women over 50 is in my FREE program, The 5-0 Method. Download it here: https://getyourgoal.com
I did this workout again today. Awesome workout! Thank you!
Thank you for my first workout with weights–ever, and I’m 70 years old. I did it!