4 Ways to Get in Best Shape of Your Life in 30 Days, For Age 50+

Staying fit after 50 is essential for independence and healthy aging. "As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health," family medicine physician Christopher Cutter, MD, tells Scripps Health. "Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines." Fitness influencer and personal trainer Tracy Steen is an expert on workouts for the over-50s, and has lots of good advice about strength routines to help build muscle and burn fat. Here are four easy strength routines to see results in 30 days.

Knee-Friendly Full Body Compound

@tracysteen Knee Friendly Full Body Compound Workout! If you are having knee pain, but want to get a good total body workout in, try this set! 12 reps each exercise or 45 seconds of work with 15 seconds of rest, repeat for three rounds. Workout: Dumbbell swing press Bent arm lateral raise Kickstand DL high pull Bent over row hammer curl Chest press bridge Tricep extension flutter kick Neider press tap Glute bridge Bicep serve kickback #fitover50women #menopause #compoundworkout #kneefriendlyworkout ♬ ENORMOUS – finetune

If you don't want to damage your joints, this full-body workout from Steen is for you.

Workout:

12 reps for each exercise or 45 seconds of work with 15 seconds of rest, and repeat for three rounds.

Dumbbell swing press
Bent arm lateral raise
Kickstand DL high pull
Bent over row hammer curl
Chest press bridge
Tricep extension flutter kick
Neider press tap
Glute bridge
Bicep serve kickback

Arm Workouts

@tracysteen How I'm training arms in my 50s! Workout: 45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times. Pinwheel curl Plié pulse curl Arnold press Military pulse press Tricep chest press Tricep overhead pulse Bicep curl Partial bicep curls Tricep kickback Straight arm tricep pulse On the YouTube video, I filmed a lot more exercises, so be sure to follow me on YouTube for that full. Follow along workout! #armworkoutsforwomen #armworkout #menopause ♬ The Funk Upbeat Main – Mayur Suresh Dongre

Steen has a great arm workout using weights.

Workout:

45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times.

Pinwheel curl
Plié pulse curl
Arnold press
Military pulse press
Tricep chest press
Tricep overhead pulse
Bicep curl
Partial bicep curls
Tricep kickback
Straight arm tricep pulse

Glute Workouts

@tracysteen Firm Booty & Thigh Workout! The weight amount that I use is listed on the screen, but always lift within your own abilities! Would you like to see this one on YouTube? Let me know when the comments! Workout: 45/15 x3 Tiptoe squat Reverse lunge Lying scissors X3 Sumo squat sweep Side lunge twist weighted squat jumps X3 Far reaching step up Single leg glute thrust Frog squat abductor X3 ##thighworkout##glutesworkout ##fitover50women ♬ Mood On – Lux-Inspira

Want nice glutes? Steen has you covered.

Workout:

45/15 x3

Tiptoe squat
Reverse lunge
Lying scissors
X3
Sumo squat sweep
Side lunge twist
weighted squat jumps
X3
Far reaching step up
Single leg glute thrust
Frog squat abductor
X3

Lower Body

@tracysteen Brutal Leg Day at home! 🦵 Build & Burn 🔥 Workout: 45 seconds work,15 seconds rest x3 1. Squat dead lift + in and out squat jumps 2. Front lunge pass + front lunge hop 3. Glute thrust + banded abductions 4. Step up + split squat hop #Menopause #FitOver50 ##MoveDaily ♬ Raise It Up – Danail Draganov

Strong legs are very important when over 50.

Workout:

45 seconds work,15 seconds rest x3

Squat deadlift + in and out squat jumps
Front lunge pass + front lunge hop
Glute thrust + banded abductions
Step up + split squat hop.

Lift Weights!

@tracysteen Women! You have to start lifting!! #fitover50 #menopausefitness #longevity ♬ There She Goes – Ben Grosse Mix – Sixpence None The Richer

Steen emphasizes how important lifting weights is for women over 50. "Doing regular load-bearing activity like resistance training can help stave off the loss of both bone density and muscle." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Workout Routines