Physical Therapist in their 50s advocates for a 5-step weight-training regime to enhance older adults' strength and balance
Joey Bull, a personal trainer and strength specialist with 35 years of experience, has created a workout routine that is suitable for women over 50. Currently working with the menopause platform Issiva, Bull emphasizes the importance of resistance training for this age group to preserve and rebuild lost muscle.
One of the exercises in Bull's routine is the Bent-Over Row, a back exercise that boosts strength and muscle tone, improves posture, strengthens the grip and spine, and gives the illusion of a neater waistline. To perform a Bent-Over Row, hold two weights, hinge forward at the hips until almost parallel with the ground, pull the weights towards your ribcage, keep your back engaged, and aim for 2 to 3 sets of 8 to 12 reps. Making this exercise easier can be achieved by using resistance bands and focusing on squeezing the shoulder blades together.
Another exercise in the routine is the Romanian Deadlift, a glute exercise that targets the lower body, teaches good posture while protecting the spine, prevents lower back issues, strengthens hips for lifting and climbing, and adds functional muscle mass that stabilizes knees and helps build balanced, shapely legs. To do a Romanian Deadlift, stand with your feet hip-width apart, knees slightly bent, hold one dumbbell in each hand and hold them in front of your thighs, with your palms facing your legs. Keep your back straight, squeeze your shoulder blades back and down, hinge at the hips by slowly sending your hips to the back of the room, keeping a slight bend in your knees, drive through the heels to return to the upright position, and aim for 2 to 3 sets of 8 to 12 reps. Deadlifts can be made easier by practicing with a broomstick or lighter dumbbells.
Single Leg Bends, or squats, are strength exercises for women over 50 that boost lower-body stability and help with basic movements like climbing stairs. To do single leg bends, stand on a stable elevated surface, keep upright, bend slowly down and back up, stepping forward and back, touching down for balance only, train your knee and hip to align with your foot, keep movements small and precise, and aim for 2 to 3 sets of 8 to 12 reps. Single leg bends can be made easier by bending down on both legs until more strength is built, or by switching to a standard squat.
The workout also includes the Overhead Press, an upper-body exercise that helps create posture and presence in your frame, improves your ability to lift and reach, and protects shoulder stability during a dumbbell workout at home or in the gym. To do an Overhead Press, stand with your feet hip-width apart, holding a pair of dumbbells at shoulder height, palms facing forward, push the dumbbells overhead until your arms are fully extended, lower them back to the starting position, and repeat for the desired number of reps. Overhead Press can be made easier by trying water bottles or pressing without weight to learn the range.
Lastly, Jumps are included in the routine to build leg power, balance, and bone density, reduce the risk of falls, and restore the 'spring' lost with age. To do jumps, start with one leg slightly forward and the other angled out, bend and drive upwards, landing softly with knees aligned, and aim for 2 to 3 sets of 8 to 12 reps. Jumps can be made easier by focusing on aligning the feet and knees, bending low, and simply bouncing onto the toes without leaving the ground.
Joey Bull's workout can be done anywhere, from your living room to the gym, and Bull recommends doing these exercises with a pair of dumbbells, resistance bands, or kettlebells, and using a good yoga mat for comfort and stability. The DVDs with a total of nine workouts were produced by Pamela Reif and are available in multiple languages.
When using kettlebells on hardwood flooring, it is recommended to use a soft kettlebell with a non-slip handle. It's also important to note that this workout is designed for women over 50, and if you have any pre-existing health conditions, it's always recommended to consult with a healthcare professional before starting any new exercise routine.
