7 Low-Impact Strength Exercises to Help Women Over 50 Stay Fit

To help you get started, Carter Kelley shares seven strength exercises below, with set and rep range recommendations. Pick your ideal rep count based on how challenging the final two reps of each set feel. If you can easily add more reps with proper form, reach for heavier weights.

1. Dumbbell Goblet Squat

• Stand with your feet hip-width apart and the toes pointed forward. Hold one end of the dumbbell with both hands by your chest.
• Bend your knees and push your hips back and down until your thighs are parallel to the ground (or as low as you can comfortably go). Keep your torso upright and your knees in line with your toes, not caving inward or bowing outward.
• Pause briefly, then press your feet into the ground to stand back up to the starting position.
• Complete one to two sets of 8 to 12 reps.

Benefits

Squats train the quadriceps and glutes, the large muscles in your legs that help you walk, climb stairs, and lift heavy objects.

Variations

If you’re not ready for the dumbbell, start by squatting with just your body weight.

You can also try squatting with a bench or chair behind you if you need a safety net. Gently tap your glutes to the bench before standing back up. If that’s too difficult or you feel pain when you squat, Carter Kelley recommends stacking a yoga block or some pillows on the bench or chair to shorten the required range of motion.

2. Body-Weight Split Squat

• Begin by kneeling on the floor on one knee with your feet hip-width apart and your front knee bent at a 90-degree angle. Then press up to stand. This is your starting position.
• Keeping your chest up, bend your knees and lower your hips toward the ground with control.
• Tap your back knee to the floor and pause briefly.
• Push through your front foot to return to the starting position. Repeat until you’ve completed all reps on one leg, then switch sides.
• Complete one to two sets of 8 to 12 reps on each leg.

Benefits

Like other squat variations, the body-weight split squat targets your quadriceps and glutes as well as your hamstrings and core. Because this is a single-leg exercise it also improves balance, a big bonus to support everyday life activities.

Variations

If tapping your back knee to the floor is too intense, shorten your range of motion and simply dip your knee down as far as you can.

If you struggle with balance, set a chair in front of you and lightly grip the back for added stability.

3. Supported Bent-Over Row

• Stand in front of a bench or chair.
• Grip a dumbbell in your left hand and hinge forward to place your right palm on the bench or chair. Make sure your left hand is directly under your shoulder. Keep your core engaged and back flat.
• Let your left arm hang toward the floor, holding the dumbbell with your palm facing inward.
• Keeping your back flat and hips square to the floor, row the dumbbell up toward your chest. Stop once your elbow goes just past your rib cage.
• Pause briefly before lowering the dumbbell back down toward the floor.
• Repeat until you’ve completed all reps on one side, then switch sides.
• Complete one to two sets of 8 to 12 reps with each arm.

Benefits

Variations

If your dumbbells are too heavy, swap them out for a resistance band. Stand on the center of the band with one or two feet and grip it with both hands. Hinge forward at the hips and keep your back flat while you row the band upward.

4. Dumbbell Suitcase Carry

• Stand with your feet hip-width apart and grip a medium or heavy dumbbell in one hand down by your side.
• Brace your core and begin walking. Keep your core engaged. Take controlled steps to prevent your torso from swaying as you walk.
• Continue walking for a set time or distance or until it becomes difficult to maintain your grip on the weight. Bend your knees to gently set the weight down and repeat on the opposite side.
• Complete one to two sets of your set time or distance on each side.

Benefits

Variations

If you have a hard time walking without leaning toward your weighted side, you may need to lighten your load. Grab a lighter dumbbell.

You can also try a farmer’s carry, which involves carrying a weight in each hand. Doubling the weight may sound tougher, but it’s actually less of a challenge for your core when you’re carrying balanced weight on each side.

5. Dumbbell Floor Press

• Begin seated on the floor and hold a dumbbell on top of each thigh. Lift the dumbbells to your shoulders and carefully lie back until your head and upper back make contact with the floor. Both feet should be flat on the floor.
• Hold the dumbbells at the sides of your chest, palms facing forward.
• Press the dumbbells straight up over your chest.
• Pause briefly, then slowly lower the dumbbells to the starting position beside your chest. Repeat.
• Complete one to two sets of 8 to 12 reps.

Benefits

This move works major muscles in your upper body, including your chest, shoulders, and triceps. Keeping these “push” muscles strong can help with daily activities like pushing shopping carts and heavy doors. It’s also essential for playing any sport that involves swinging a bat, club, or racket.

Variations

If you’re not ready to hold weights above your chest, use a resistance band instead. From a standing position, step one foot on the center of the band and the other foot forward so you’re in a high lunge position. Bring the handles to your shoulders with your palms facing forward, elbows just behind your body. Brace your core and press both arms straight out in front of your chest. Then pull your elbows back slowly to return to starting position. Repeat.

6. Tug Boat Pose

• Lie on your back and engage your abs. Lift both feet off the floor and bend your knees to form a 90-degree angle with your legs. Your shins should be parallel to the floor.
• Keeping your head, neck, and upper back on the floor, extend both arms straight over your chest. Then lower both arms down toward your ears.
• Without moving your upper body, keep one leg bent while you straighten the other leg.
• Hold briefly before bending your leg again.
• Repeat until you’ve completed all reps on one leg, then switch sides.
• Complete one to two sets of 8 to 12 reps with each leg.

Benefits

Variations

To make this exercise easier, keep one foot firmly planted on the floor. Repeat until you’ve completed all reps on one leg, then switch sides.

7. Dumbbell Deadlift

• Stand with your feet shoulder-width apart. Grip a dumbbell in each hand in front of your thighs, palms facing your body.
• Bend your knees slightly and sit back into your hips.
• Keeping your back flat, hinge forward at the hips to lower the weights toward the floor with control. Stop once you feel a slight pull in your hamstrings.
• Pause briefly, then straighten your torso to return to the starting position. Repeat.
• Complete one to two sets of 8 to 12 reps.

Benefits

Variations

If you’re new to deadlifts, start by practicing the movement with a broom, PVC pipe, or another light object. Move on to light dumbbells when you’re ready to experiment with weights.

The Takeaway

• Strength training is crucial for women over 50 because it helps maintain muscle mass and bone density, improves physical function, and offers mood and energy benefits while boosting calorie burn.
• To maximize results, women should aim to complete a total-body routine at least two times a week, spending at least 30 minutes targeting all major muscle groups.
• The featured exercises and their variations are designed to be accessible, helping to strengthen the muscles needed for everyday activities like lifting and walking.