Fit, Strong, and 50: Redefining Fitness for Women Over 50

Over the past year, the very last one in my 40s, I’ve had mixed thoughts about joining the 50s club.

One part of me feels proud and grateful for each passing year; the other part feels weird and uncertain, not knowing quite what this means and how this new decade will now define me.

You see, dear youth-driven fitness industry, you offer images of the millennial, the young, the fresh and vibrant. Images that don’t represent me in the least. I am not a 30-something sporting a bra top doing burpees in a Les Mills promo teaser. I am not a thin model with mini-bands doing “booty” exercises in the gym. I am not a PYT posting gym selfies with my GF.

• I am not “young”.

• I am not “fresh”.

Instead…

• I am experienced.

• I am mature.

• I am a woman who embodies 50 years of life.

• A woman who trains with focus at the gym.

• A woman who deadlifts for fun.

• A woman who listens to relevant podcasts while doing steady state cardio.

• A woman who deletes IG accounts that she feels mess with her mindset.

• A woman who has fine lines and full muscles and vascularity… all in the same body.

You see, dear fitness industry, you are skewed.

You show images that represent people who rarely exist.

You show thin, young, and flawless girls who look happy.

A filtered falsehood of a woman who is not real.

So as I leap into this new decade, I’ll keep it real because at this stage in the game, it’s the only way to play.

And so I will continue to…

Train my body for strength and conditioning so it runs smoothly and efficiently in all I choose to do.

Grow in my knowledge base because I still crave learning, reading, writing, and using my brain!

Tell others that fitness will help you sustain a high quality of life, from carrying grocery bags and suitcases to grandkids and barbells.

Reflect an image of a 50-year-old “mature” woman who can still embody strength and vitality through deadlifts, chin-ups and so much more!

And finally, remind YOU, my fellow female friend, that your body is a miracle and you can still do incredible things with it and for it, regardless of what season of life you’re travelling in.

Because yes, even at 50, we still have so much to learn, give, grow into and become!

So fit biz…it’s time to make some room

For “older” women like me.

• Women with muscle maturity.

• Women with wisdom.

Women on a mission to help others grow and become their best selves even through the crashing waves of menopause, wrinkles, reading glasses, aging parents, older kids, and all the things that make “adulting” the beautiful, chaotic mess that it is!

Cheers to the big 5.0.

Frequently Asked Questions About Fitness for Women Over 50

Can women still build muscle after 50?

Yes. Women can continue to build muscle and increase strength after 50 through consistent resistance training, proper nutrition, adequate protein, and recovery. Progress may look different than it did at a younger age, but the body can still adapt and become stronger.

What are the benefits of strength training for women over 50?

Strength training can help women over 50 maintain muscle mass, support bone health, improve balance, increase mobility, and preserve independence. It can also improve confidence and make everyday activities easier.

How often should women over 50 strength train?

Many women benefit from strength training two to four times per week, depending on their experience, goals, recovery, and overall health. A balanced program should train all major muscle groups and allow adequate recovery between sessions.

Is it too late to start exercising at 50?

No. It is never too late to begin exercising. Starting with appropriate strength, cardiovascular, mobility, and balance exercises can improve health, energy, and quality of life at almost any age.

How does menopause affect fitness after 50?

Hormonal changes during menopause can influence muscle mass, bone density, energy, recovery, and body composition. Strength training, sufficient protein, sleep, stress management, and personalized medical support can help women navigate these changes.