Skip to content
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.

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.

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
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.

More For You

Happy mature woman exercising in plank position on a floor in the living room
Shutterstock
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.

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.

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
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.

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.

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.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
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 going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
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 faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Young woman exercising with dumbbells in a health clubShutterstock

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
Copyright glp1enhanced/Instagram/Shutterstock
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 on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

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

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock

“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept​The Hidden Risk Most People Don't KnowShutterstock

“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.​And, Muscle Mass Remained IntactShutterstock

The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.