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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
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FACT CHECKED BY Leah Groth
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
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.

strength training

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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

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

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

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+

Cara_Metz1
carametz_/Instagram
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.
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.

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

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

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

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

“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.

Healthy Body

4 Ways I Tightened My Sagging Skin After 50

Alicia_Jones_Healthy_Living10
Alicia Jones Healthy Living/YouTube
Leah Groth
By Leah GrothJul 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
✓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.

Do you have loose, sagging skin and don’t know how to firm it up? Alicia Jones is an accredited health expert who specializes in helping women after 50 “reclaim great health, increase energy, and lose weight through fun fitness and nutrition strategies.” In one of her viral YouTube videos, she discusses the number one way to firm up sagging skin. “Can you actually tighten loose skin? Well, if there's a way, in this video, I'm gonna show you how, and we're gonna do it in a way that I absolutely love by showing you an exact example,” she says in the clip.

Sue, 60, Came to Her Hoping to Firm and Tone Her Body

Alicia uses one of her clients, Sue, as an example. “When Sue first came to me at 60, she wanted to feel healthy and strong and to firm and tone her body. Sue had always been really active. She played volleyball. She was in a bowling league in the summer. She went boating and hiking, and she was even on a baseball team,” she says.

She Lost Weight Fast and Ended Up with Lots of Loose Skin

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

“But even though she was that active, she got diagnosed with diabetes. So a combination of her new medication and change in nutrition, Sue dropped weight fast, and she was left with a lot of loose skin in her arms and her chest and her stomach, and she really wanted to firm up,” says Alicia. “That's when she came to me, and during our first assessment, I will never forget that she asked me the question that many of you asked me: Can you actually tighten loose skin?”

You Might Be Able to Tighten Loose Skin Without Surgery

Surgery,Nurse,Hand,Taking,Surgical,Instrument,For,Group,Of,Surgeons,AtShutterstock

“So let's get honest about it,” she continues. “There are some ways that you might be able to tighten loose skin if you want to lose some weight, but you're not clinically obese. If you have lost weight suddenly, so there's a lot of weight really fast, or you lost weight through nutrition and through cardio alone, only one of those two ways, or maybe a combination of the two, then you may be able to tighten up loose skin,” she says.

The Secret Tool? Weight Training

Barbel weights in gymShutterstock

She then offers the secret solution to tightening up loose skin. “The power is in weight training. It's by doing weight training,” she says.

You Have to Be Consistent

close up of man holding weight in gymShutterstock

“Here's the thing, if you only lift weights every once in a while, or this is a tactic that you said you've been doing, but you haven't been consistent, that's where the issue lies. You've got to be consistent. You have to lift weights for a minimum of 12 weeks, if not longer in order to see those results,” she says.

RELATED:These One-Minute Habits Helped Me Lose 100 Pounds

Sue Firmed Her Arms and Tummy with Weights

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

“That was the exact plan for Sue. She had perfected cardio, but it was time to add a consistent weight training routine in order to firm her arms and tighten her tummy,” she says. “One year later, on a new low dose of medication, she feels confident and excited to wear tank tops that show off her beautiful arms. She's got her body back, and she is so proud, not to mention her strength and her energy, so she feels in control of her body and in control of her health.”

Tip 1: Start Slow

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Alicia offers a few tips to get “fabulous” results. The first? “You've got to start slow. So in order for you to tighten loose skin, it actually is heavier weight training that you would need to do. And no, I promise you won't bulk up,” she says.

Start with Lighter Weights and Slowly Go Heavier

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

“But here's the thing: If you are just starting out, you can't jump right into a heavyweight training routine. You've got to work on adaptation, which means you gotta take it slow and do lighter weights at first. And if you're brand new and just starting out, never fear, you will still get that firming and toning effect to doing lighter weights at first because your body needs to adapt to that. So your body reacts by firming and toning,” she says.

Tip 2: Stick with the Same Workout

“Two, stick with the same workout. All too often, I see women jumping from one workout to the next workout to the next. The thing is, your body needs time to adapt in order to increase lean muscle,” she continues.

RELATED:These Key Habits Helped Me Lose 20 Pounds and Changed My Life

Do the Same Workout But Up the Weights

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“More importantly, as I mentioned, when you want to tone and firm loose skin, then it is so important to be doing heavier weights. So instead of swapping out your workouts every single day or every few days, find a workout you love and focus on increasing the weight size. That way you are sure to be lifting a little bit heavier each and every time, which firms and tones the body weight,” she suggests.

Tip 3: Create a Consistent Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

“Number three, create a consistent plan,” she says. “You don't need to commit to every single day of weight training. In fact, I don't recommend that at first, but you do need to focus on getting in the same amount of weight training each and every week.”

Don’t Over Commit

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

Also, don't over commit. “Don't give yourself five days a week. Just choose a number that you know you can do. If it was the busiest time of your life right now, how many days of the week could you really, honestly, truly, realistically commit to doing? If it's one day, great if it's two even better, but it doesn't really matter. The point is you've got to stay consistent,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Tip 4: Work Your Whole Body

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

“Point number four, you've gotta work out the whole body. So all too often I see women just working that one area that they wanna tone. They only do arm exercises. They only do crunches, hoping to get their abs tight or the skin on their tummy tight or on their arms tight, when in reality, that's not the way to do it,” she says.

You Can’t Spot Reduce

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“You can't spot reduce. In order for you to really firm up and tone, you've got to work the whole body, especially if a part of the reason that you feel that you have loose skin is because you need to lose some weight,” she says.

Whole Body Weight Training Revs Up Metabolism

“This is because whole body weight training revs up your metabolism. You burn fat even at rest throughout your whole body. The more lean muscle you create, the more you're going to be able to create a fat burning system and rev up your metabolic rate. And I promise you will not bulk up,” she says.

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

The Longer You Have Been Carrying Excess Weight, the Harder It Is To Tighten Loose Skin

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

She also points out that “the longer that you've been carrying excess weight, the harder it is to tighten loose skin. And that's because of the elastin and collagen fibers within the skin,” she says. “They become damaged the longer they've been stretched out. So you'll want to start your weight training as soon as possible. So if you haven't started already, start now.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

She Gained Muscle and Lost 50 Pounds at 47 With These 7 Rules

Nissa_Graun1
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Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

"I spent 30 years losing and regaining the same 20 to 50 pounds," says weight loss coachNissa Graun. Like many women over 40, she believed endless cardio and restrictive diets were the only path to fitness. That changed when she discovered a better approach – one that focuses on building strength rather than just cutting calories.

After transforming her own body by gaining muscle and losing 50 pounds, Nissa now helps other women break free from yo-yo dieting. Her method? Combining smart strength training with sustainable nutrition strategies that work specifically for women over 40.

Here are her seven proven rules that make building muscle and burning fat possible at any age.

Prioritize Protein for Your Foundation

"Your body needs specific nutrients to get stronger," Nissa explains in her post, comparing proper nutrition to the Earth's core structure. She emphasizes that whole food protein sources like meat, eggs, and dairy are crucial for muscle development. While protein powders and bars can help, they shouldn't be your primary protein source. "Your body will really start to take shape when you focus on more protein dense foods," she notes.

Balance Your Nutrients Strategically

"A balance of healthy carbs and fats are also required," Nissa points out. She recommends aiming for your target weight in grams of whole food protein daily while ensuring you're not neglecting other essential nutrients. If you experience digestive issues when increasing protein, she suggests reviewing proper digestion strategies before making dramatic changes to your diet.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Replace Cardio with Strength Training

"It wasn't until I quit all strenuous cardio and instead prioritized strength training that I finally got results," Nissa shares. She advises following a structured full-body routine 2-3 times per week. "Working your butt off in the gym six to seven days each week only leads to exhaustion and injury. Trust me, I've been there."

Follow a Proven Program

"No matter how many YouTube videos you've binged on the subject, you'll never beat the experience of trainers who've been getting their clients' results for decades," Nissa explains. She recommends finding a well-structured plan that provides full-body workouts you can follow consistently. This approach ensures you're not wasting time with ineffective routines.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Progress Your Workouts Systematically

Just like the Earth's lower mantle provides a foundation, progressive overload builds your strength base. "You have to continually stimulate the muscles by adding another rep, another set, better form, or a little more weight to your reps and sets each week," Nissa explains. This systematic approach ensures continuous improvement and prevents plateaus.

Track Every Training Session

"I never tracked my workout since in the past, I always just remembered what I did," Nissa admits. But precise tracking transformed her results. She now uses her phone's notes app to record every detail: "I can scroll up to my last workout and clearly see exactly what I did, which means I know exactly how to progress." This simple habit ensures you're actually moving forward with your training.

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Build Strength Throughout Your Day

"Exercise snacks are small bounds of strength training you can do throughout the day," Nissa explains. She shares how this approach helped her progress toward unassisted pull-ups: "20 to 30 pushups per day was all it took to boost my strength on the pull-up machine." Start with simple exercises like 10 pushups and 30 bodyweight squats, performed 2-3 times daily, modifying as needed based on your current fitness level.

Nissa emphasizes that patience is key to sustainable results. "While you do need to cut calories to get rid of the body fat that's covering your muscle, rushing the process with another extremely low calorie diet is one of the quickest ways to destroy all of the progress you've built."

By following these seven rules, you can build muscle and lose fat without extreme dieting or endless cardio sessions. The key is consistency with both nutrition and training, while allowing your body time to adapt and strengthen. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10-Min Walking Workout Burns Fat at Home

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Christopher Roback
By Christopher RobackFeb 14, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Habits to Help You Become “Unrecognizable"

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
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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✓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 lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 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
Follow:
✓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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. 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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