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Nutrition & Diet
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12 Tips to Start Weight Training for Women Over 50

Rae Bright shares her top 12 tips for women over 50 to start weight training.

Alek Korab
By Alek KorabSep 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Alek Korab
By Alek KorabSep 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Nutrition & Diet

Rae Bright (@LiveYourselfYoung) is a 50-something influencer passionate about living a healthy lifestyle and helping other women over 50 do the same. In a viral YouTube video, she shares her top 12 tips for starting weight training and staying fit, no matter your age. Rae, who began her fitness journey later in life, emphasizes that it’s never too late to start lifting weights and reaping the benefits of strength training. From building strong bones to boosting metabolism, her advice helps women embrace the aging process with confidence. Here’s what Rae has to say about how to begin your weight training journey safely and effectively.

Whether you’re new to fitness or just looking to enhance your routine, Rae’s practical and encouraging tips will inspire you to take charge of your health. From starting slowly to setting a training schedule, these 12 steps will help you get motivated and achieve lasting results in your 50s and beyond.

Embrace Strength Training

"I hear many women say that they're too afraid to lift weights because they don't want to get too muscular, but don't worry, this won't happen. Strength training builds good, lean muscle and muscles are your friends. In the menopause, they make you look good and feel good. They build strong bones, reduce risk of heart disease, speed up your metabolism, improve fat loss, give you that toned look, enhance your mood, relieve stress, so don't be afraid to lift weights," she says in the video.

RELATED: I’m 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start at Any Age

Cropped photo of a plate with birthday cake in woman's handsShutterstock

"If you are over 50 and have never picked up a weight, you can start now with the right guidance and support," she says in the video.

I Started Late Too

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

"I'm Ray from Live Yourself Young. I'm 54 years old and I'm a bodybuilder. Don't be intimidated by the word bodybuilder. Anyone who takes the time and energy to improve their body is building their body," she says.

Get Motivated

"Getting motivated is the first challenge to start your weight training journey, but if you're watching this video, then you're motivated enough to want to start and if you watch until the end, then I think you're ready to start," she says in the video.

Start Slowly and Consult Your Doctor

Close up of a female doctor filling up an application form while consulting patientShutterstock

"If it's been a while since you've exercised regularly, then do start slowly. And if you have a health condition or haven't exercised for a while, then do talk to your doctor first," she says in the video.

Choose Your Training Environment

"To get started, you need to decide do you have the confidence to join a gym or do you want to train at home or do you want to do a mixture of both?" she says in the video. "We are going to mix it up," she says in the video, referring to her own routine of training both at home and at the gym.

RELATED: My 20 Secrets to Being in the Best Shape of My Life at 50

Train Successfully at Home

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

"If you do decide to train at home, then you don't need a lot of space, but try and make it a space where you feel motivated to train," she says in the video.

Use Online Resources

"These days with YouTube, you can find your favorite fitness YouTuber and follow along with them, but make sure that they are teaching you how to perform the exercises correctly, that they're showing you the correct form," she says in the video.

Don't Be Afraid to Ask for Help

"But now I know that people at the gym are very approachable and very keen to help newbies, so don't make the same mistakes I made. If you join a gym, do ask for help," she says in the video.

Find Support and Guidance

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

"So in my experience, whatever you decide, home or gym, you need some support. You need some guidance," she says in the video. "I met Andrew, he is now my husband, and he took me under his wing and he took me to the gym and he trained me and he taught me how to use the equipment and he taught me what the exercises were for and how to perform the exercises correctly," she says in the video.

Start with Basic Equipment

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

"All that strength training is using resistance to create work for your muscles. And there's many different pieces of equipment that you can use to do this at home, but I suggest that you start with your own body weight," she says in the video.

Set a Training Schedule

"The NHS recommends that every adult fits in a minimum of two strength training sessions a week, hitting all the major muscle groups, and I read one study that found older adults could build muscle mass with as little as two 40 minute strength training sessions a week," she says in the video. "When I started weight training with Andrew at the age of 50, we would training four times a week. We did a full body workout every other day," she says in the video.

Keep Track of Your Progress

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

"Keep a record of what you do. This is a really good motivational tool when you look back and see how far you've come, but also it's a good way to help you progress with your training," she says in the video.

By following these tips, women over 50 can safely and effectively start their weight training journey. Rae emphasizes that it's never too late to begin, and the benefits of strength training for older women are numerous, including improved bone density, metabolism, and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

10 Best Strength Training Exercises for Women Over 40

Happy mature woman exercising in plank position on a floor in the living room
Shutterstock
Leah Groth
By Leah GrothApr 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you over 40 and aren’t sure what exercises to do? Celebrity trainer Jenna Willis (aka Camila Cabello’s fitness guru) is filling us in on the exact strength training moves you need to do. The trainer, who is currently working with Bravolebrities Lala Kent and Kristen Doute and will be featured in the upcoming season of Bravo's The Valley, premiering April 15, uses these moves with her star clients. “This workout will target their whole body and help them build strength without a lot of impact,” she says abo9ut the body-weight only exercises perfect for doing at home. She recommends doing each exercise for 10 to 15 reps and completing three rounds.

1. Squat Pulse with Calf Raise

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle

Shutterstock

  • Stand feet hip-width apart.
  • Sit back hovering above a chair (or in the air).
  • Pulse up a little while holding your bodyweight.
  • Sit back in a chair (or a little deeper in the air)
  • Stand up without using your hands, then rise onto your toes (calf raise).
  • Lower back down and repeat.

2. Wall Angel Squats

wall sit exerciseShutterstock
  • Stand against a wall, lower into a squat.
  • Raise arms overhead, keeping them against the wall (only raise your arms as high as they can go with remaining on the wall. This is a great exercise to gauge growth and help with your posture by tracking how high your hands get in time).
  • Lower arms back down and repeat.

3. Aquawomans

Prep bow pose, one side extension. Caucasian attactive woman in black sportswear lying on the mat and does body stretching indoor in loft fitness studio, full length.

Shutterstock

  • Lie on your stomach, one arm extended over head, other arm by your side
  • Lift chest, the extended arm and opposite leg slightly (keeping glute engaged).
  • Relax back down. Complete one side and switch sides.

4. Plank Shoulder Opener (Can drop knees to ground and do assisted plan)

Attractive athletic woman in blue shirt doing arm plank rotation on seashore at sunrise

Shutterstock

  • Get into a high plank position
  • Take one hand, reach to the sky, slightly rotating hips open, place hand back on ground.
  • Repeat on other side

5. Side-Lying Leg Circles

Young slim fit woman on a sport mat in yoga side lying pose with leg lift, at the sunset, outdoors. Pilates instructor doing exercises.

Shutterstock

  • Lie on one side, top leg folded over bottom, with bottom leg extended.
  • Make small circles by lifting your heel off the ground with the lower straight leg.
  • Switch sides and be sure to do circles in both directions

6. Sphinx Push-Ups

Sphinx Push-Ups, Portrait shot of attractive middle aged woman doing plank exercises on yoga mat in the fitness studio.

Shutterstock

  • Lie on your stomach, forearms on the ground.
  • Push up into a forearm plank, then lower back down (be sure to lift your core in one straight go, don’t want to peel like a banana).

7. Curtsy Lunge Reverse Lunge to High Knee

Fitness woman doing side lunges exercises to do leg strength training. Asian athlete working out her leg muscles to tone butt and glutes with bodyweight core workout.

Shutterstock

  • Step one leg diagonally behind you into a curtsy lunge.
  • Step leg immediately into reverse lunge.
  • Push back up, driving the knee forward to standing on one leg with a high knee.
  • Switch sides.

8. Glute Bridge March

Attractive young fit woman lying on back and does shoulder bridge exercise with one leg up. Pilates black mat at home

Shutterstock

  • Lie on your back, feet flat, lift hips into a bridge.
  • Lift one foot off the ground, keeping hips up and even, then switch feet.

9. Standing Windmills

Senior woman exercise with standing oblique crunch or side crunch, she watch training online in tablet during workout

Shutterstock

  • Stand in a sumo stance position (feet facing 45 degrees out).
  • Place hands up at your head, elbows extended to the side.
  • Lean to the right to tap the right elbow to the right thigh (keeping chest upright).
  • Return to standing and switch sides.

10. Full or Modified Side Plank with Reach-Through

Sporty old woman practicing side plank pose of yoga on black rug during fitness classes

Shutterstock

  • Get into a side plank on your elbow (modified by keeping one knee down).
  • Reach the top arm under your torso, then extend it back up.

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

12 Tips to Start Weight Training for Women Over 50

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Alek Korab
By Alek KorabSep 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Rae Bright (@LiveYourselfYoung) is a 50-something influencer passionate about living a healthy lifestyle and helping other women over 50 do the same. In a viral YouTube video, she shares her top 12 tips for starting weight training and staying fit, no matter your age. Rae, who began her fitness journey later in life, emphasizes that it’s never too late to start lifting weights and reaping the benefits of strength training. From building strong bones to boosting metabolism, her advice helps women embrace the aging process with confidence. Here’s what Rae has to say about how to begin your weight training journey safely and effectively.

Whether you’re new to fitness or just looking to enhance your routine, Rae’s practical and encouraging tips will inspire you to take charge of your health. From starting slowly to setting a training schedule, these 12 steps will help you get motivated and achieve lasting results in your 50s and beyond.

Embrace Strength Training

"I hear many women say that they're too afraid to lift weights because they don't want to get too muscular, but don't worry, this won't happen. Strength training builds good, lean muscle and muscles are your friends. In the menopause, they make you look good and feel good. They build strong bones, reduce risk of heart disease, speed up your metabolism, improve fat loss, give you that toned look, enhance your mood, relieve stress, so don't be afraid to lift weights," she says in the video.

RELATED: I’m 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start at Any Age

Cropped photo of a plate with birthday cake in woman's handsShutterstock

"If you are over 50 and have never picked up a weight, you can start now with the right guidance and support," she says in the video.

I Started Late Too

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

"I'm Ray from Live Yourself Young. I'm 54 years old and I'm a bodybuilder. Don't be intimidated by the word bodybuilder. Anyone who takes the time and energy to improve their body is building their body," she says.

Get Motivated

"Getting motivated is the first challenge to start your weight training journey, but if you're watching this video, then you're motivated enough to want to start and if you watch until the end, then I think you're ready to start," she says in the video.

Start Slowly and Consult Your Doctor

Close up of a female doctor filling up an application form while consulting patientShutterstock

"If it's been a while since you've exercised regularly, then do start slowly. And if you have a health condition or haven't exercised for a while, then do talk to your doctor first," she says in the video.

Choose Your Training Environment

"To get started, you need to decide do you have the confidence to join a gym or do you want to train at home or do you want to do a mixture of both?" she says in the video. "We are going to mix it up," she says in the video, referring to her own routine of training both at home and at the gym.

RELATED: My 20 Secrets to Being in the Best Shape of My Life at 50

Train Successfully at Home

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

"If you do decide to train at home, then you don't need a lot of space, but try and make it a space where you feel motivated to train," she says in the video.

Use Online Resources

"These days with YouTube, you can find your favorite fitness YouTuber and follow along with them, but make sure that they are teaching you how to perform the exercises correctly, that they're showing you the correct form," she says in the video.

Don't Be Afraid to Ask for Help

"But now I know that people at the gym are very approachable and very keen to help newbies, so don't make the same mistakes I made. If you join a gym, do ask for help," she says in the video.

Find Support and Guidance

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

"So in my experience, whatever you decide, home or gym, you need some support. You need some guidance," she says in the video. "I met Andrew, he is now my husband, and he took me under his wing and he took me to the gym and he trained me and he taught me how to use the equipment and he taught me what the exercises were for and how to perform the exercises correctly," she says in the video.

Start with Basic Equipment

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

"All that strength training is using resistance to create work for your muscles. And there's many different pieces of equipment that you can use to do this at home, but I suggest that you start with your own body weight," she says in the video.

Set a Training Schedule

"The NHS recommends that every adult fits in a minimum of two strength training sessions a week, hitting all the major muscle groups, and I read one study that found older adults could build muscle mass with as little as two 40 minute strength training sessions a week," she says in the video. "When I started weight training with Andrew at the age of 50, we would training four times a week. We did a full body workout every other day," she says in the video.

Keep Track of Your Progress

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

"Keep a record of what you do. This is a really good motivational tool when you look back and see how far you've come, but also it's a good way to help you progress with your training," she says in the video.

By following these tips, women over 50 can safely and effectively start their weight training journey. Rae emphasizes that it's never too late to begin, and the benefits of strength training for older women are numerous, including improved bone density, metabolism, and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Best Dumbbell Exercises for Women Over 50

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Finding the right workout routine after 50 can feel overwhelming, especially when most fitness content seems targeted at younger audiences. Rae Bright (@LiveYourselfYoung) understands this struggle firsthand. As a 50-something fitness enthusiast passionate about helping women live healthier lives, Rae has developed a series of workouts specifically designed for women over 50. Her approach focuses on quality over quantity, making strength training accessible to women of all fitness levels. Follow along with this simple dumbbell routine that will help you build strength, improve balance, and feel your best at any age.

1. Start With Quality Over Quantity

"It's better to do five reps with good form than 12 reps and you're losing your form," says Rae in her post. When beginning weight training after 50, focusing on proper technique is crucial. Rae recommends aiming for 12 reps with each exercise, but emphasizes that you should put the weights down and finish your set using just your bodyweight if you can't maintain good form. Consistency is key to getting stronger, and slowing down your movements can make exercises more challenging without increasing weight.

2. Choose The Right Weights

For this workout, you'll need two sets of dumbbells - one lighter and one heavier. "If you've never lifted weights before, use the three pounds for your lightest weights and the three kilos for your heavier weights," Rae advises. She demonstrates using 3kg (6.6lbs) for her lighter weights and 5kg (11lbs) for her heavier weights. Even with lighter weights, you can get an effective workout with strict form, which becomes especially important as we age.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

3. Listen To Your Body

One of the most important aspects of exercising after 50 is tuning into your body's needs. "As we get older especially, we need to listen to our bodies," Rae explains. Rather than using predetermined rest periods, she encourages taking breaks based on how you feel. If you need more time to recover between exercises, simply pause the workout and resume when you're ready. Using a mirror during your workout can also help you check your form as you train.

4. Master The Goblet Squat

"The goblet squat is brilliant for beginners because placing the weight at your chest is the best way to start adding weight when progressing from a bodyweight squat," says Rae. To perform this exercise, take one of your heavier weights and position your feet slightly wider than shoulder width with toes pointed slightly outward. Hold the dumbbell with both hands on one end, keep your chest up and maintain a tight core. As you squat, think about sitting into your glutes to avoid overarching your back, and keep your feet grounded for a strong foundation.

5. Learn The Dumbbell RDL

The Dumbbell Romanian Deadlift (RDL) teaches the hip hinge pattern we need for everyday lifting. "This is perfect for beginners," Rae notes. Using your heavier weights, take a shoulder-width stance with slightly bent knees. Maintain a stable core and neutral spine as you hinge your hips back, keeping your glutes relaxed. You'll feel your glutes lengthening as you lower the weights. Squeeze your glutes to bring yourself back up. Rae emphasizes keeping your head looking down to maintain proper alignment.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

6. Strengthen Your Calves

Calf strength is important for balance and mobility. "I think about pushing the heel forwards rather than just going up onto the toes," Rae shares when describing proper calf raise technique. For this exercise, grab your lighter weights and hold them at your sides. Stand tall with feet about shoulder width apart and engage your core. Push evenly through your entire foot as you rise up, focusing on squeezing your calves at the top. If balance is challenging, set the weights down and hold onto something stable until you're ready to progress.

7. Activate Your Glutes

Glute bridges are excellent for targeting your posterior chain. "If I have my feet too close to my body, I feel it more in my quads," Rae explains, suggesting you position your feet slightly further from your body for better glute activation. Lie on your back with knees bent and place a heavier dumbbell on your hip bones. Drive through your heels while pushing your knees outward to raise your hips as high as possible without arching your lower back. Squeeze your glutes at the top and pause before lowering back down.

8. Build Core Strength

"The forearm plank is a great core strengthening exercise," says Rae. Position your elbows slightly under your shoulders with hands apart and thumbs pointing upward. Press from your shoulders, pushing your shoulder blades away from your spine while pressing your elbows into the ground. Squeeze your glutes and pull your abs upward. Aim to hold for 30 seconds, but Rae reminds us that maintaining good form for a shorter time is better than letting your form break down during a longer hold.

9. Progress Your Push-Ups

Incline push-ups on a bench help build upper body strength by targeting your chest, shoulders, and triceps. "Think of a push-up as a moving plank," Rae advises. Place your hands on the edge of a bench slightly wider than your shoulders and get into your push-up position. Keep your body straight as you lower down until your chest touches the bench, then press back up. Rae suggests bracing your core and squeezing your glutes and quads throughout the movement to maintain proper form.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Define Your Shoulders

For lateral side raises, Rae recommends using your lightest dumbbells. "I think about pushing my arms away to the side, like you're pushing someone away," she explains. Keep your back straight and engage your core before lifting your arms out to parallel. Pause at the top and slowly lower back down, but don't let your arms come all the way down to maintain tension on your side deltoids. Maintain a soft bend in your elbows and lead with your elbows for 12 quality repetitions.

11. Tone Your Triceps

"With tricep kickbacks, it's important to stay still with your body," Rae points out. Using your lightest weights, bring your elbows up so your arms are parallel to the ground. Engage your core, breathe out during the kickback, and focus on squeezing the muscle as you fully extend your arm back. Pause slightly in the extended position before returning to start. Aim for 12 quality reps that target the backs of your arms effectively.

12. Build Bicep Strength

Standing bicep curls with a staggered stance help prevent using momentum to lift the weight. "Your elbows need to stay still, so imagine them pinned to your side," says Rae. Pull your shoulder blades back and position your feet in a split stance. Keep your elbows stationary while curling the weights up with a full range of motion, though Rae notes you don't need to curl all the way to your shoulders. Squeeze your biceps at the top and fully extend your arms down without letting the muscles fully relax.

RELATED: This Is Exactly How to Lose Body Fat This Year

13. Strengthen Your Back

"If you bend over too far during rows, you may find you round your back, especially if you have poor hamstring flexibility," Rae cautions. For bent over dumbbell rows, take a weight in each hand with palms facing each other. Stand with feet hip-distance apart, slightly bend your knees, and hinge at the hips while maintaining a long spine. Roll your shoulder blades back and pull the weights up by squeezing your shoulder blades together with elbows driving back. Pause at the top, then lower back down with control.

14. Make Progress At Your Own Pace

"To progress from this workout, repeat it a couple of times a week with rest days in between," Rae suggests. As you get stronger, you can add extra sets or split the routine into separate upper and lower body workouts on alternating days. Rae emphasizes the importance of rest days between strength sessions and encourages finding a consistent routine that works for your schedule. The key is establishing a habit that you can maintain long-term for the best results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I’m Over 50 and These Are My Top Tips For Toned Arms

annbarrante1
annbarrante/TikTok
Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you in your fifties and struggling to stay in shape? Ann Barrante (@annbarrante) is a 50-something nutritionist, trainer, and social media influencer who strives to help other women stay in shape as they age. In a recent viral video, she offers a few easy tips for toning arm muscles. “This is a fit tip. If you're not seeing changes in your arms and you're working hard in the gyms,” she says. “Ladies, you can build muscle in your fifties.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

First, Fuel Your Body for Fitness

@annbarrante

Fitness Tips arm exercises. #tonearns #fitover50 #menopause #muscle #proteinpacing #wellnesstips #fitnesstips #womensfitness #womensupportingwomen #personaltrainer #nutritionist #fitover50women

“The things that make a difference are fueling your body a little differently,” she says at the start of the clip. “None of that fasted cardio bs, none of those fasted workouts.”

She Recommends Protein Spacing

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

What is a good way to fuel your body? According to “I love protein spacing,” she continues. “Spacing protein out throughout the day instead of having too much all at one time” is a great strategy, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “I typically try to encourage getting 30 grams at the same time three times each day.”

Use Light Weights and Do Lots of Reps

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Ann’s strategy is to use lightweights and do lots of reps. To “recreate resistance with lighter weights, more reps, slower tempo” after your regular workout. “Next time you're in the gym, grab some light weights. After you do something for your shoulders, I'm gonna say you're working on your deltoids, you're working on the shoulder cap. So I speak, you're gonna come here, and you're gonna do lateral lifts with lightweights,” she says.

Do Arm Extensions “Until Fatigue”

@annbarrante

Arms exercise for triceps. Helpful for those with elbow pain. #fitnesstips #tenniselbow #armsworkout #womensfitness #batwings #loopband #beginnerworkout #fitover50 #fitover60 #homeexercise #womensupportingwomen

“You're gonna do slow lifts with these lightweights until fatigue. You could do 20, you could do 30. Okay? And then, if you wanna make it a little harder, pulse two and down. Pulse two and down. This is your finish. Remove pulse two and down.” Then, do arm extensions. “You would take the weights, and you would do these until fatigue. Yep, until fatigue. You got it,” she says.

Choose a Weight That Isn’t Too Heavy But Not Too Light

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

She suggests finding a weight that doesn’t hurt at first but starts feeling harder quickly. “I could probably do these for 24 hours, so this would be a little too light of a weight, five pounds, but maybe I would do eight pounds, and I would hold it a little different and just really finish it off. Lighter weight, really feeling the muscle tightening into it, holding it, changing the tempo and firing it up a little differently,” she says.

Also, Use Exercise Bands

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

“The other thing I've talked about that I love to do is another finisher are these bands,” she says, holding up exercise bands with handles. She demonstrates doing upright rows.”

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Body Network’s Expert Weighs In

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“Using lighter weight and more reps can be good for maintaining muscle mass,” agrees Collingwood. However, if you want to actually “build” mass, “you need to pick up medium to heavier weights so that you can barely get 12 reps and do 2 sets so you can exhaust the muscle you are working,” she says.

If You Want to Build Strength, You Need Heavier Weights

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You want to make sure to do your heavier lifting as well. “Lighter weights may help to tone and can help with muscular endurance if you do lighter weights and more reps, but if you want to build actual strength and mass, you need heavier weights,” Collingwood adds.

Have a Snack and Hydrate Prior to Working Out

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Collingwood also suggests fueling up prior to your workout. “I recommend exercising with a small snack before the workout so you have energy in your body to fuel the workout,” she says. “Also, make sure you stay hydrated and fuel up after the workout.”

RELATED: 7 Things You Should Never Do on a Diet

Diet Is Key to Toning Up

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Diet is a key part of toning up, Collingwood reminds. “Remember that if you want the tone to be visible, you may need to reduce body fat over the top of the muscle if you have excess body fat to lose,” Collingwood says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Cara Metz's 15-Minute Workout for Women 40+

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Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you don’t have an hour to devote to exercise every day, don’t stress. According to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is a quarter of that time. Metz specializes in 15-minute workouts, recently sharing one for her over 40 followers. “This 15-minute workout is perfect for women over 40! Why? Because you are super busy & a longer workout is not always possible,” she writes in the caption. Here is everything you need to know about the workout – including why 15 minutes is enough time.

Here Is Why Women Over 40 Need to Build Muscle

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First Cara explains why women over 40 need to build muscle. She says that “your muscle mass is starting to diminish so you need to work at keeping your muscle & hopefully building more lean muscle!”

“15-minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15-minute workout,” she says.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

RELATED: How to Debloat Your Belly Fast, According to an MD

This Is Why You Only Need 15 Minutes to Work Out

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“Why do you only workout for 15 minutes? Surely that is not enough? What else do you do? These are the questions I get all the time. The other question I get is how do I stay motivated?” she wrote in another post. “So motivation & just 15 minutes go hand in hand. Just 15 minutes allows me to stay consistent as the workout is finished before you know it! Motivation is fleeting, some days you are, some days you are not! Knowing that your workout is only 15 minutes means it’s so much easier to just get the job done! Consistency is the key to getting results. Dipping in and out of exercise and great nutrition is what causes yo-yo weight loss and dieting. Doing 15 minutes consistently and eating great food consistently is what gets results! Simple! This is what works for me and 1,000’s of women who workout with me each day!”

💪🔥Body Booster: Try to do a short but intense 15-minute workout every day for a week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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