Weight Training - Full Body Workout for Women over 50

This full body workout for women over 50 is easy on the body and helps to strengthen bones and muscles.
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Weight training for women over 50 can help you build muscle, maintain bone density as you age, and even help you lose weight.
As women get older, estrogen levels decrease, which leads to a drop in bone density. This means older women start to become more at risk for bone fractures. Weight training for women over 50 can combat this effect while also preventing the loss of muscle as you age. The benefits of strength training for females are numerous, but many women overlook strength training. Strengthening bones and building muscle for women is important for your long term health.
We recommend full body weight lifting twice per week.
Example of a Full Body Workout for Women over 50
(4:03) Front Squat (3sets x 8-15reps)
(5:39) Stiff Deadlift (3sets x 8-15reps)
(7:24) Dumbbell Rows (3sets x 6-15reps)
(8:58) Chest Press (3sets x 6-15reps)
(12:03) Shoulder Press (3sets x 6-15reps)
(13:44) Standing Biceps Curls (3sets x 6-15reps)
(15:21) Laying French Press/Skull Crushers (3sets x 6-15reps)
(16:47) RKC Plank (Hold for 20-60 seconds)
(18:12) Bicycle Crunch (30-60 seconds)
If you feel your lifestyle could use an improvement, then check out our FM30X 30-Day Transformation Program at → fitmotherproje...
Your friends here at the FMP,
-Dr. Balduzzi + The Women's Health Experts @ The Fit Mother Project
P.S. For more great workouts, fat loss, and healthy eating tips for busy Moms, SUBSCRIBE to our channel here → / @fitmotherproject
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[@bonniederby9090]

Excellent demonstrations! I am 70 years young, do weight training 3x’s a week, bike, swim, windsurf, play string instruments & still work 40 hours a week. Weight lifting & movement gives one more energy! Keep up these excellent videos! Old US lady living in Japan & loving it all.

[@FitMotherProject]

Awesome Bonnie! Very inspirational... Keep it up 💪

[@denazchichgar2125]

Awesome

[@tamarajay7676]

Love it! Im in my 30s and im doing all of that too. My aim is to continue this lifestyle into my 40s n 50s n so on. Good on u to not give into ageism concepts.

[@nitacake1]

You must be an Avenger🤗

[@tracyhay8765]

@Bonnie Derby - you are an inspiration! Good on you 💪🏻

[@sandyyoung8579]

Pushing 74 with arthritis, feeling sorry for myself, thinking my productive life is over--thank you for this. I'm getting stronger, more limber and no longer wallowing in self pity. I am grateful. I just got a new job--something I was afraid of, because I thought my body would fail me. There's still life to live. :)

[@FitMotherProject]

Absolutely! Keep it up...You're very welcome 🙏

[@roxanagonzales4690]

Yes my friend we have a lot of life left 😅

[@leslieanderson5344]

Keep it up! Proud of you for changing your mindset!

[@janeh5949]

Listen to this truth: "They shall still bear fruit in old age; They shall be fresh and flourishing" Psalm 92:14

[@juliemeyer1347]

Congratulations. Feeling self pity can hold a person back in so many ways. Keep growing strong

[@wandasomerville4720]

56 here.,135 lbs...Weight Lift 3 days/week..Aerobics 2 days/week & Jog the other 2 days...HEALTH is DEFINITELY WEALTH❤

[@earhustler2639]

Indeed! 🤸🏾‍♀️👍🏾✨

[@aihaws]

I’m 57 and have had 24 surgeries in my life. A spinal fusion, neck fusion, new hip, new knee, and more. I’ve struggled being post menopause with low motivation and weight gain. I know I need to strength training, but have had this stubborn BLOCK of doing it. YOU changed that today! I did my first workout with NO pain, and can easily commit to 2x per week. Thank you so much, something clicked, and it was YOU!!!!!❤

[@10529Erin]

How's it going? Hope everything is continuing to improve!

[@pallavisreetambraparni6995]

Oh my goodness. Hats off to you 🙏🙏🙏

[@busyazn]

4:30 front squat - set of 8-16 rep 5:50 stiff deadlift 7:50 Dumbbell rows 9:40 chest press 12:00 shoulder press- lighter weights - 60 seconds rest in between sets 14:00 standing bicep curls 15:00 both arms are more core intensive Superset - no rest in between 15:30 skull crushers 17:20 RTC planks 18:13 bicycle crunches

[@robincrowflies]

Nice. Thank you!

[@estherhelendavies7918]

Thank you and will be doing this weight training

[@ethelngwenya5464]

Thank you

[@annagrace1159]

W O N D E R F U L

[@gypsydoratarot8441]

Thank you so much! 😊

[@Lisa-laine]

Big HUG AND THANKS!! I am 59, 122lbs. and WAS-skinny fat and always terrible at keeping up routines. Found you in March and liked that your workout was 2 days instead of a usual 3day commitment. I thought, I can at least do THAT! I was so weak at first and 3lbs weights for skull crushers made my arms quiver like crazy. I was embarrassed for myself, but stuck with it and found so much excitement to see how each workout I was gaining strength and could feel the muscles in my arms. I was inspired by my progress so much that I started watching deadlift videos and today lifted 85 lbs, squatted 60 and overhead pressed 37. YOU lit the spark in me to pick up weights after trying lots of other things and it has truly changed my life, AND at a really important time for health. So, although I'm not the first and won't be last - ya still need to hear what an impact this one video has made!!! All the best!

[@FitMotherProject]

Awesome Lisa, that makes me extremely happy to hear! Keep it up my friend, you're rocking this 💪

[@mariapearson3359]

Thanks for sharing your journey @Lisa-laine… that was really inspirational!! 🙏

[@kristinalowe9819]

I appreciate the fact that these exercises can be done in the comfort of my own home using only weights, a bench and perhaps a yoga mat for cushion. I have social anxiety and my guess is I’m not alone. Thank you kindly

[@FitMotherProject]

Awesome my friend! You're very welcome 🙏

[@alcy0ne1]

What could we replace the bench with if we don't have a bench?​@@FitMotherProject

[@piaruns7928]

​@@alcy0ne1 For those chest presses I simply lay down on my mat, for bulgarian squats I use a chair to put the foot on... Works as well.

[@alcy0ne1]

@@piaruns7928 thanks! Seems like a good basic workout for the gym dislikers among us. :)

[@shaunab.4281]

@@alcy0ne1 Hello. Although not flat, I’ve been using one of those huge inflatable balls. It works your balance as well.

[@janenesc]

I weight trained for years. I let it go. Started seeing weight gain after menopause. Starting today 63 Years. I loved this work out. I am going to take pics and compare in 6 weeks. Thank you so much!

[@susiechapa2500]

Me too...I was obsessively weight training...let it go...now 63 too....got to get back! YOu just motivated me!!! THANK YOU!!

[@FitMotherProject]

My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️

[@FitMotherProject]

You're very welcome 🙏

[@rachelcook3606]

Most of these are what I do, but you demonstrated it so well. Sometimes I go to hard and end up hurting my upper back. I only use a 5 pound weight. I am not seeing any change. I worked out years ago and trying to get back my muscles 💪

[@fatmaerciyas1914]

How are you?

[@marybrockwell3431]

THANK YOU! THANK YOU! THANK YOU! I am a healthy 57 year old woman. I have tried workouts that are not specifically for over 50 & they just about kill me. It's depressing because it makes me feel old & weak. FINALLY! I have found the perfect weight-lifting workout! I can do this! I have back issues, flat-foot issues, ...aging stuff (boo!) This workout is perfectly do-able. This doc explains & demonstrates everything. And doesn't waste any time. I LOVE THIS. Thank you for addressing us ladies over 50. I love this workout!

[@FitMotherProject]

You're welcome, Mary! Glad you're enjoying it!

[@marybrockwell3431]

@@beverleyreid7572 Bev. I'm guessing you are not over 50.

[@Lovelyone1]

Mary Brockwell lol!!! I’m 47..... I hate when 20 somethings tell me it’s all a state of mind!!!

[@emiliarose18]

@@Lovelyone1 Tell me about it.

[@ermajacob9500]

I am in my late 60s and was delighted to find a routine for mature ladies. As I also have spinal stenosis (L5), I am nervous about doing any type of lifting that could make it worse. I am willing to try this routine. Thank you Dr. Balducci for thinking of us😄.

[@samanthatheegr8]

I really appreciate that people are focusing on Moms who are typically the center of doing everything for our families. We need to be healthy and have long lives. 🥰🥰🥰

[@FitMotherProject]

Absolutely 💕

[@tamarajay7676]

I love this video. I sent it to my mom who doesn't know how to weight train yet. She is fit and eats well but i think this video will help her along that wall thats preventing her from her goals and losing the rest of her tummy weight. She wants some body shape as well, i keep telling the only way is with some weight training.

[@user-hi4dg1vq9c]

I've been doing your routine for 4 weeks now. I already feel and see a difference in my body. I'm tracking in a spreadsheet and it's so helpful to see my progress. I haven't lost any weight yet but since I'm feeling better my attitude about my body is improving. Thank you for this workout! Not much is free these days. I appreciate you.

[@FitMotherProject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@ahern344]

I am 68 years old and I workout 5 days a week. I do weight training 3x’s a week, cardio on the odd day plus daily biking. I’m always looking to kick up my workout. I feel like this is the best way to fight the ravages off aging.

[@FitMotherProject]

Absolutely! Keep it up 💪

[@Groovytunes96]

wow that's incredible , I'm in my 40s and don't do nearly as much. time to up my game! 😅

[@FionaMcMurdo-qp7pb]

Where is the consideration to pelvic floor please? Squats and deadlifts heavy without mentioning this???

[@FionaMcMurdo-qp7pb]

Sorry, i think on the one hand it's great you're encouraging older ladies to do resistance work, but most women of this age have or are at risk of having pelvic floor issues and heavy squats, deadlifts and bent over rows will exacerbate. Core needs to be strong before attempting most of this in my opinion. And modify to single arm, single leg work

[@Sandra-dk5th]

Yes ,you said it right " the ravages of age" ,thank you 😅,I thought I was the only one thinking that way😊❤🎉

[@auroracarignan1914]

Why do you do this? I can't believe that someone like you is thinking to help us women over 50! Thank you!💓

[@Lovesall_pugmixes]

I know, right?

[@FitMotherProject]

I started The Fit Mother Project (and our men's website The Fit Father Project) after my dad died and I watched my own mom & family struggle with our health for years. Our Fit Mother Team is on a mission to help as many busy women as we can get back in shape, love their bodies, get their families healthy, and age with grace and beauty. We're glad you found our channel @Aurora! Definitely subscribe if you haven't yet, and check out our website: fitmotherproject.com

[@auroracarignan1914]

@@FitMotherProject Thank you, your kind words and graciousness warmed my heart!❤

[@puddintame5742]

Yes...Thank you so much from this over 50 woman!😃

[@debabratadas8774]

Thank you, i fall in this category 😊

[@gayeadams3675]

so glad to see a “doable” workout for my age group. Most of us know we need to be doing weights to maintain muscle and bone but don’t know quite where to start. Guess what? I’m starting. Today. Thanks!!!

[@FitMotherProject]

Excellent 😃

[@ruthgoebel723]

Gaye Adams I lifted weights for many years in my 20’ s and 30’s, but marriage and a child came along and took precedence. Now that I am facing my spine issues, I know I have to get back to it. I have always loved weights and now I can use the knowledge I have gained long ago to help me do the best that I can at age 62. Gone are the days when I can bench 85+ pounds, but I do believe muscle memory is still there. There are a lot of techniques one can use to make lighter weights seems heavier and they really do work! Good luck to you!

[@Pursuepeace0715]

I am with you sister ❤ 50 and fabulous!

[@kellykirkpatrick8978]

Amen and me too!

[@Prov31Beauty-Seeinglassfull]

Well done Gaye! SO proud of you! Me too!

[@rochelleholmes9271]

I'm 70 yrs old. I've been training for over 40 years. I've been a competitive bodybuilder. There are 4 things that the body needs to stay healthy; your diet, strength training, cardio and sleep.

[@FitMotherProject]

💪

[@chardanica8995]

…and that mindset of yours 💪 #5

[@elisechan8566]

What a terrific workout. I am a triathlete and just started menopause. I am increasing my strength and stretching because I have lost a significant amount of lean muscle mass. Also, I am stretching a lot more because it helps me with recovery. I want to emphasize the need for a strong core as it helps with all three disciplines, swimming, cycling and running. Well done!

[@gitboxgal]

Hey!! We old ladies sure appreciate this, young man! God bless you for trying to help US!

[@FitMotherProject]

Thank you for these kind words and appreciation 🙏🏼 I wake up every day to do my best to serve for God and all of us

[@carlahollowell2434]

❤

[@Grace-pw2by]

This’s is awesome! I can’t wait to start tomorrow. I love how you said you do this onto the Lord! Praise God and bless you a hundred fold! 🙌🏽

[@eleganttiger2636]

Mature Not Old...

[@lynnsaunders2053]

73 and loving this weight program! I’ve been doing it 3x week for a month. Using 10-12 lb dumbbells and seeing nice muscle definition in my arms and shoulders. Thank you!

[@FitMotherProject]

Awesome Lynn 💪 Keep up the good work 😊

[@amlatina24]

I’m so so happy I found you today I will do this and watch you so I do it correctly- no one has ever explained this as well as you Thank you so much 😊

[@bthechurch7877]

Thank you for this. Just turned 51 and having a difficult time getting out of my head and staying consistent, but taking baby steps to get back into it.

[@FitMotherProject]

You're very welcome 🙏

[@bellamb7313]

Omg, me too! I’m turning 50 , God-willing , this year and I’m like Whaaaat?!

[@HH-gv8mx]

Is there much difference between 48 and 51? I am about to turn 48. I’ve always been an athlete an avid runner and worked out but 47 was the year that I felt like my bones were 80 years old. I felt a significant difference from when I was 44.

[@cathyhulet441]

One thing that I can share is that as I age I can’t get away with wearing the wrong shoes or incorrect form in my running. I’m 61 now and in my late 40’s corrected those two things and only then was I able to run 12 more half marathons and one full marathon in my fifties. My mindset had to switch from being first to taking better care of my body. Good luck! 🍀

[@rosanieves7038]

❤

[@hiroemallane5413]

I love your workout video and am following it for 3 months now. I’m 62 years old and do your weight training twice a week. I’m getting great results.

[@FitMotherProject]

TY for this comment! It legit makes me very happy that you found this so helpful🙏

[@lmm1586]

Is only 2x a week working for you?

[@briarrose5208]

Thank you so much! Clear instructions, great technique and tips. I’m starting this tomorrow (did yoga and cardio today). I’m 70 years old and Sad to say I’ve turned into a blob since Covid. But I know we can build strength at any age. I love these KZbin vids cause I can stream them on my TV. Come on ladies, let’s get our groove back!

[@FitMotherProject]

Awesome Stephen! Really happy to have you with us. You're very welcome 🙏

[@tamarajay7676]

I think a lot of ppl turned into a blob during 2020. Don't be too hard on yourself! Take it easy and have fun while getting back into it! Last year i just changed my diet and lost about 20 pounds with some moderate exercise. This year i did more weight training and got into classes as well. Best of luck! 💪🏽💪🏽🔥

[@justme452]

How many planks should be done?

[@tamarajay7676]

@@justme452 can never go wrong with 3 solid sets.

[@mariabronki1712]

YES let's do this ladies I'm excited

[@marieocean8]

04:10 weight training starts ！ Yay♪ I’m 51 and this is what I need right now. I’ll start it from today !!! 💪

[@FitMotherProject]

Awesome 👍

[@stephystuff2955]

Remember, eating properly makes a huge difference, along with intermittent fasting "IF".

[@gemnilocs]

Glad I found this….i just turned 51 and feeling sad about the fact that I haven’t been to the gym in about a month or more cause I just felt like no changes were happening. Two days a week weight training might be the move for me…..so that I can allow my body to rest and do cardio in between those weight days.

[@emilydunn3570]

This is exactly what I needed. I just joined Planet Fitness and feel lost because I didn’t know how to structure my workouts. This will help me immensely to get stronger and fitter. by the way- I’m almost 68 years young.

[@FitMotherProject]

Thank you! I’m glad you found this vid and got a lot out of it 🙏🏼🔥💯

[@dlgardner9418]

Same!

[@claudpirros1321]

Me too❤

[@lorigarcia8556]

I am 59 and needing this exact workout to improve my health. You, Sir, are a kind human and a great son I bet. I thank you and my 3 sons thank you! 😎

[@ubself]

Lori Garcia it’s the one I choose out of a gazillion and m 59 also, how awesome

[@alicerosa6766]

@@ubself Me too, I just turn 59, and this is awesome for us👍😊.

[@msvideotime]

We need more work out videos I’m 58 thanks for doing this for us

[@lg8213]

I’m 60 so that and since it’s a year later you are too 😆

[@karlasnyder9856]

This is exactly what I’ve been looking for to get started w wt training! My goal at 69 is strength balance and mobility

[@FitMotherProject]

Awesome Karla! Good luck 😊

[@tammiebure5189]

I enjoy this workout I have lost 5 pounds since I started to months ago and my control and form are awesome, getting stronger.

[@FitMotherProject]

Awesome my friend! Ty 😊

[@Missycrissy323]

Thank you!! I turned 41 four days ago. I have various health problems related to an autoimmune disease including inflammation, fatigue, brain fog, etc. I’m trying to lose around 25 pounds that I’ve put on over the last 4-5 years. I’m sick of feeling sluggish every single day, especially with two young daughters. We went to Disney on our vacation last week and it just about killed me! I’ve been toying with the idea of strength training, but was very intimidated. After watching your video, I’m definitely encouraged to try. Thanks again! ❤

[@FitMotherProject]

Thank you for writing in and happy belated birthday! You are the epitome of what the FMP is all about. Check out our free jumpstart guide to help you get going: www.fitmotherproject.com/get-free-fmjs/ Best of luck! -The FMP Team

[@annacama8313]

I'm not 50, I'm 29 and overweight for my height, feeling achey at 29 is NOT nice. I need to workout but everything is so intimidating. But this, This is a blessing. Thank you.

[@FitMotherProject]

You're very welcome 🙏 Check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video My team and I can help you start seeing results!

[@pageeater]

Thank you from this 79 year-old! I trained decades ago and it feels so great to get back to it with you.

[@FitMotherProject]

Awesome 😃 You're very welcome 👍

[@letsbeforeveryoung]

Strength training has saved me on many occasions. Thank God I have done it all my life. Just turned 70. Great exercise’s and info thanks!

[@laantonio4236]

I'm turning 58 in a few months. This is a great workout and perfect for someone like me sidelined by surgery and just starting to get fit again. Hope this helps me get toned and flexible.

[@FitMotherProject]

Awesome my friend! Good luck 💪

[@Onyxphotos]

49 next month started back into it for the first time since 2019. Boy did it feel different. Never been so weak. Thank you for this. I was able to hang in there!

[@FitMotherProject]

You're very welcome 🙏

[@gypsydoratarot8441]

My problem with starting back again is my crackling knees 😕

[@OldJoeBlows]

@@gypsydoratarot8441 oh yes!! My knees sound like popcorn.

[@kristenjoyner8623]

I am recovering from breast cancer and have been put on a med that depletes my bone density. This series is EXACTLY what I need to ensure I'm at least giving my body a good fighting chance! Thank you. And, by the way, my husband who is my cheerleader, is doing this with me. So for those who are negative about "for women" title - get over yourself. At least we are trying to be better, do better, while you take it personally, complain and waller in your own misery. Me? I'm so grateful to be alive and able to do this!!

[@FitMotherProject]

That makes me very happy to hear Kristen! We are very happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our websites are also a fantastic resource. www.fitmotherproject.com/blog, www.fitfatherproject.com/blog Wishing you a speedy recovery and thank you so much for sharing your journey 🙏

[@suzannelozano2699]

I'm on medication for the same! I have been doing HIIT workouts with light weights but this feels right and that it will be effective in getting results. Seeing this I'm excited to get back into weight training seriously probably 28 years on from when I did in my early twenties! I've bought a bench, changed my diet and I can't wait to see the results.

[@Barb6106]

I used to lift and loved it… but work and life got in my way. Now, starting back a few months ago, and excited to try this routine. I walk at 5:30Am to beat the heat and just increased 2000 steps this month to 15k steps, feeling great. I live over an hour from a gym so I’m thrilled to see this the I can do with dumbbells at home. I will be buying heavier set soon, I hope! I’m 77, no meds, recently retired.

[@simseemadaaan3296]

I just turned 51, and really haven't been into wieghtz. unless you hire a personal trainer the gyms don't bother to correct your posture. glad I came across this video, which gives me definite exercises with posture. thank u.

[@FitMotherProject]

Awesome my friend! I'm glad you found this so helpful :-)

[@2bleavin]

I was a competitor in my youth, haven't trained in years, and my last memory of was doing splits I was in gym 6 days a week, I'm now nearly 60 wanting to jump back in after a decade off, this has motivated and guided me to do so, gonna also check out your plans, thanks for thinking of us boomer chics!

[@luciawade7652]

Oh

[@Prov31Beauty-Seeinglassfull]

Wow, well done.

[@tonylars4128]

My wife’s found your workouts really helpful, great video man!

[@yahchelrachel]

This is by far the best strength training tutorial I've seen. Thanks for sharing not only the correct posture for each exercise, but what they target too. I am subscribing!

[@FitMotherProject]

Awesome! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. www.fitmotherproject.com/blog You're very welcome

[@mariechelnokova5298]

So useful! I was looking for a complete work out routine with compound movement and this is gold! I’m going to try it out at the gym. Thank you so much!

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@syrakingsley2453]

So impressed with this, a proper workout taking into consideration the needs of women over 50. I really appreciate it 🙏🏽

[@FitMotherProject]

You're very welcome Syra 🙏

[@dilhaniehewarathna6989]

This looks like a great Full Body Workout for a lot of women. Thank you.

[@janstrange2748]

I'm 70 and husband is 77. We both do regular exercise now and feel so much better for it. You explained this full body routine so well, we are going to do them twice a week at home alongside our others - me at a ladies gym, husband cycling. Thank you.

[@FitMotherProject]

You’re welcome brother! I’m glad you found this vid and got a lot out of it 🙏🏼🔥💯

[@user-wi1cn9ij2o]

I am 55 i eat healthy i run 5 days per wk and i am stock at 198lbs trying to loose 15lbs started your routine today, very excited to see my results

[@FitMotherProject]

So very glad to hear it! Nothing replaces a clean dietary intake + exercise but if looking for additional ways to help fill in the gaps, check out some of our supplements here: store.fitmotherproject.com/collections/supplement-collection Best of luck! -The FMP Team

[@florencereinvestor6015]

WOW! Amazing workout. Yes, I don't want to admit I am 50+ because I don't feel like and look like so forget about the age but I do want to stay fit and do what good for me. So thank you for sharing this great routine for over 50 years old woman.

[@fitGURL67]

This was SO motivating! I’m 53 and I love strength training!! Thank you!!

[@FitMotherProject]

You're very welcome Beverly 🙏

[@pauline9790]

Day 1 completed. I’m 51 and have been feeling achy and struggling to keep the weight off. Todays the start of a new routine. 😁

[@FitMotherProject]

Awesome my friend! You can do this 💪

[@jendesabrais862]

I'll be 51 in Feb and have been suffering with the pain that comes with being a hairstylist for 30+ yrs. I was told that I had a weak mid back. That was enough for me. I've been slowly getting back to exercising and tomorrow I'll be trying this routine. Ty so much for sharing this! I'm motivated to get my body back in shape! Subscribed❤️

[@FitMotherProject]

Awesome Jen! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/kd3xjtqu71

[@sueasher9924]

I've been following this program for four weeks , have gone up in my weights consistently and am feeling so much stronger. Thank you for a simple program that I can fit into two workouts a week.

[@FitMotherProject]

Awesome Sue! That makes me really happy to hear 😊 🙏

[@lauriefigueroa3201]

This workout is amazing! Thank you so much. I am on week 8 and have been hooked on the habit of twice a week steadily. Never before was I able to stick with at home workouts until I found this while gym closed during pandemic. My gym is open but staying put at home for now and loving the results. Thanks again, you are kind to think of us busy moms, your mother must be so proud ☺️

[@FitMotherProject]

Awesome Laurie! Keep up with the hard work 💪

[@tbmicb]

What else did you do besides these 2 day workouts

[@nancycascino6577]

Thank you for doing this for women over 50. I’m 54 yrs old and I have been looking for something I can; that’s not too strenuous. God bless you and again Thank you ❤ Nancy from Turnersville, NJ

[@FitMotherProject]

You are very welcome! And if looking for a more comprehensive approach, check out our free jumpstart guide: www.fitmotherproject.com/get-free-fmjs/ Best of luck! -The FMP Team

[@rachelcollins4487]

Thanks I will follow this. I have not worked out in 2 years due to an injury which was so frustrating. Now i just turned 50 so I'm thankful for this 😊

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@rachelcollins4487]

@@FitMotherProject 👍

[@geralynpolsky9001]

Oh THANK GOODNESS! Someone who actually understands full body versus body part specific! I have been looking for you for ten years! I usually run through everything top to bottom for 3 complete sets - but I am going to try to see how doing the workouts in the set-up you have listed. Thank.

[@staceykersting705]

Almost 69, I've been doing the "fitness With Cindy' strength workout videos with 3lb weights. I like how the movements incorporate the whole body. Her '15 Minute Stretch' is where I always start unless I've done some Tai Chi beforehand. I usually do a 3rd also strength, or a 'target' video for abs, upper body or lower, alternating days, alternating videos.

[@bowlampar]

So many different variety of weight training for women over 50, seem fairly simple and easy to follow. Nice!

[@angelinasoto6939]

Thank you‼️ I just turned 60 and need to get back in shape. Your video is awesome ❤

[@kristinaparker5597]

This is what I've been looking for!!! I'm 53 and ready to finally get my fitness routine together and weight training is a big part of it. These demonstrations are wonderful and I like that it's a full body workout. THANK YOU!!

[@FitMotherProject]

You're very welcome 🙏

[@hi-litergreen]

Thank you for this video. I’m 46 and this confirms I’ve been doing the right moves in the gym for my age. Thanks for the detailed. demonstrations.....this will help me get better form.

[@islandgirl8914]

I turned 50 on Nov 9th and recently began strength training, but needed professional support. This video fits the need. Thank you! 💯💯💯🇯🇲

[@FitMotherProject]

You're very welcome 🙏

[@carolellis894]

My husband and I are giving this a try- we both need more strength! He is 74 and I am 63.

[@FitMotherProject]

That is fantastic that you're both doing it together! Also, you can point him toward the Fit Father Project's KZbin channel with more male-specific content too. www.youtube.com/@Fitfatherproject/videos Best of luck! -The FMP Team

[@kimedmunds1554]

Thank you so much! I am 61 years old and used to be a regular gym person. Got hit with breast cancer and now trying to regain my fitness again. Your great instruction and easy-to-follow routine will help me immensely. Please keep adding more videos!

[@FitMotherProject]

You're very welcome 🙏 Check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video My team and I can help you start seeing results!

[@kimedmunds1554]

@@FitMotherProject Thank you! I'll check it out.

[@FitMotherProject]

You're very welcome 🙏

[@nicolebaxter5141]

Thank you for this video. I’m 40 and I’m getting back into fitness and I am excited to do your workout! Thank you thank you!☺️🤗

[@jennyc2713]

Best find, thank you!

[@graceguillermo48]

I started working out when I was 35 years old and I’m 53 yrs old this year. I actually, maintained my body. I’m weighing 110 pounds. I workout from home every single day 💪🏽💪🏽😁 By the way, I love your video, Thank you!

[@monicagupta5879]

Some advice for me,am 46 years old and want to loose 20 pounds.Am at 149 pounds,seems so difficult to get where I want to:(. What all you do?were you ever overweight?

[@graceguillermo48]

Hi! I never been overweight. I don’t even diet. I eat healthy food and I exercise regularly. When I wake up in the morning, I drink 1 table spoon of apple cider. I don’t advise this if you are acidic 😊 I eat more vegetables and fish. No sweets hehe! Like cakes and ice cream. Try to drink a glass of water before you eat at lunch and dinner. Made your stomach full then you eat less. I hope this will help you, God bless, lovely. 🙏🏽😊😊😊

[@j.flaner8506]

@@monicagupta5879 Lose is the word, not 'loose".

[@foulmouthjapanese6316]

@@j.flaner8506 shut up.

[@carolsmyth924]

Great exercises but I think it’s important to mention the importance of breathing properly, when to inhale and exhale. I think a lot of people are confused by that and do it wrong which makes the exercises harder to perform.

[@rozinasaifullah5926]

I am from pakistan and l am 53 years i do this exercise since 4 month i feel better thank u so much

[@annacama8313]

I've tried different things This was the best one for me, I simply just switched up reps, and weights to advance. I had the best results with this, promise you all that you'll see results.

[@FitMotherProject]

Awesome my friend! Ty 😊

[@kevinlee7744]

I showed my mother this video today, she's very excited to start getting in shape! Thanks for the easy to follow guide.

[@tawanaspence6579]

Wow, this is exactly what I'm looking for. Thank you so much!! Just turned 50 and really looking to lose weight and get healthier ❤

[@FitMotherProject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@user-zb1dw8vd7k]

I don't have a bench, so I used a exercise ball to lie on and did the dumbell row. I think it's just as effective.

[@deeh5048]

Thank you so much! I love this workout and have just completed Day 1 of Week 9! I increase my reps until 3 sets of 15 are less challenging, then I increase weights at 3 sets of 8 reps and increase with each workout. I am so much stronger and am looking leaner! I’m almost ready for a new routine!

[@FitMotherProject]

Awesome! Keep up with the hard work 🙌

[@eileencuamag105]

I''ve been searching for exercises that would fit my age and I'm glad i found this one.Thank you so much.

[@Osivel3030]

This is awesome! I'm 42 going through perimenopause, and I need I a workout so badly. Thank you so much ❤

[@massagehealthcontour]

4 years over 50 and a licensed massage therapist and vegan health coach.... so on my feet most of the day...this workout is amazing. You tube needs more workouts, beauty, health and wellness in general for women, with the inclusion of POCs over 50. This is great. Thanks for the free information as well. Most important tip thought....eat plant based.... and yes you can get all the protein you need from plants.

[@FitMotherProject]

Happy to hear you enjoy the workout @Life Essence Wellness Center LLC. I do agree that more of this type of content is needed online. We will continue to produce content as a team, and get feedback about what our audience like to see too. 🙏

[@kimberleyi9907]

Thank you very much for taking the time to help women out over 50. This is exactly what I needed but I do not have the money to pay a personal trainer. You're so kind.

[@FitMotherProject]

You're very welcome 🙏

[@aretharandle7089]

This is awesome! I jus cant seem to thank you enough!❤ im on my second week and im already seeing results🤩😍

[@sandrakay6741]

Love this! Gonna try it out. I’m 57 and lifted weights in my twenties. Now whole food plant based lifestyle for five years. Looking to add muscle 😊

[@tinawhite2560]

Thank you for video need help getting in shape

[@AlejandraLopez-nd3vr]

I thought that I was crazy cause at 50 I still want to try to do some weight training. Thank you for this channel 🤗

[@MG-otg]

So glad I found this video! …I was going to join a gym today, but now since I have some dumbbells I’ll do this at home and save some money. 😉 I used to be a bodybuilder/power-lifter in my twenties, so I just have to say, you have great form! I love all these moves and I’m excited to see them transform my body. Joining channel and starting today. 💕

[@FitMotherProject]

Awesome Monique! Ty 😊

[@user-fq7pp5cr9z]

Thank you for taking your time and energy to put this together for us

[@FitMotherProject]

You're so welcome! I'm glad you found this so helpful :-)

[@Ashley-gr7io]

Thank you so much for this instructional guide!! Not complicated, simple, to the point, easy to understand, for the everyday woman! Im 40 with autoimmune disease and fibromyalgia, I've been searching for a simple fool proof weight training guide for someone whos NOT a gym shark! 🎉thank you!!!

[@colleenherron6480]

Just finished my second day of weights with you. I really like the routine; and the guidance throughout. I increased my weights to 8lbs/10 reps each x3. However, I did have to drop to 5lbs for shoulder press; and triceps. Just barely able to finish on first set; so I reduced which is still hard to finish on the 3rd set. My plan is to fit an aerobic session between now and Saturday. I’m eating better; but still not as well as I did before. Next WT day is Saturday.

[@FitMotherProject]

Amazing Colleen, thanks for the update! Keep it up 🙌

[@bonniecat2918]

It’s nice to have realistic goals set for us ladies “of a certain age” ☺️

[@FitMotherProject]

😊

[@Pursuepeace0715]

amen to that 🙏

[@celiashurek3132]

Im gonna work on it. It's sounds like it will work for me thanks for the help

[@tammi67able]

Exactly

[@sharikraft1706]

You got that right. Every workout I see has “extreme” attached to it or “intense”. Well you know, some of us aren’t quite that extreme or intense anymore. LOL

[@lmcwill0502]

I am 69 years old , I have been doing weights since 1975 , 3x wk and dance an hour a day in high heels 6 days a week . Needless to say my legs look like they gelong to a 20 year old . Ny vacations are not lounging on a beach , I go where there are mountains or rocks I can climb . Thank you for your video , so many in jy age bracket need the instruction

[@FitMotherProject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@kindnesstoall]

Video includes workouts for 40, 50 and 60s...well it's for 70+ as well.. it's a nice video. Thnx!😊

[@FitMotherProject]

You are very welcome! And if looking for more, and a more comprehensive approach to your overall fitness, check out this free jumpstart guide: www.fitmotherproject.com/get-free-fmjs/ Best of luck! -The FMP Team

[@judykilger5417]

This is great!! I’m 63 and love this demo! Thank you! I was getting tired of my routine!

[@FitMotherProject]

Awesome my friend! You're very welcome 🙏

[@loriwilson4480]

I know I need to incorporate weight training into my fitness routine, particularly given my age. I am so thankful I found The Fit Mother Project's KZbin videos, as the techniques are clearly demonstrated, the reasons for them are explained, and it's easy to develop healthy habits with these videos. THANK YOU!

[@FitMotherProject]

Awesome Lori Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. www.fitmotherproject.com/blog 😊

[@islandbreeze2102]

Wow! This video is terrific. Finally a video that actually demonstrates a full body workout so we can follow along. And not just talk talk talk about the benefits of working out. We already know how beneficial it is. We need to learn what to do at the gym. I am so lost when I get to the gym, but with your video no more. Thank you!!

[@FitMotherProject]

You are very welcome! And if looking for a free comprehensive plan to get you going, check out out free jumpstart guide: www.fitmotherproject.com/get-free-fmjs/ Best of luck! -The FMP Team

[@carolking9746]

I saw your program for the first time and I like it very much. I am over 50 and I like it a lot. I am doing it 2x a week. I start wit 5lbs now I am doing 10lbs. I have a stomach that's not going anywhere . Thx u I am trying to slim down and tone my muscles thx you again.

[@FitMotherProject]

You're very welcome 🙏

[@malcolmmetty539]

motivating and inspiring full body organized workout exercises designed for women over 50 that give results , thanks for the full demonstration of all exercises including the sets and reps .

[@stonecity1582]

I'm really Happy I found this channel now my girlfriend is doing everything you've suggested Awesome! (Thank you) ✌🏼🙂

[@pkp6791]

Im 57 and have been working out all my life. It makes me feel GREAT, keeps me mentally and physically balanced. I strength train 3 times a week ( 3 sets of 20 reps for every exercise I do) and do intense cardio for one hour, three times per week. My body has changed very little since going through menopause. I have noticed that I have had to increase my protein intake a bit to maintain same muscle mass. Other than that, I ve had no issues. Eating well is also key! I recommend to all young women to start good habits NOW ( before menopause). If one goes into menopause in bad shape, it will be harder to get in shape ( and get into consistent good habits) than if one works out the issues prior to that. Good luck everyone!

[@FitMotherProject]

Way to go @PKP! Still smashing it at 57 years young! 👊 Agree on getting in shape the sooner the better 💪

[@simplicity2429]

totally with you, same on my side … must be really difficult to start weights at 50+ … I love having all this strength and energy.

[@nokm2006]

Thank you so much for a clear explanation and demonstration. I'm 47 already menopause. Looking to strengthen my bone density.

[@elsivaldivia2389]

Definitely going to try this. I like the way he explained the workout routine.

[@donnaocasio45]

Need a meal plan to help me gain weight, I’m finally through menopause and started Pilates. I get plenty of cardio, I’m a mail carrier , lots of fast walking but need to regain my weight and strength. The intense heat in the summertime here in the south has an effect on my appetite as well. Also started drinking muscle milk to help out with a little extra calories, btw , great video, I instantly liked ,subbed and hit the bell 🔔. I’m determined to get my body back, I’m not gonna stay this scrawny twiggy weak thing I’ve become.

[@kathytran6080]

I’m 46 on and of the gym I love lifting. I’m glad to watch your video, easy to follow I work on this for a month 3xweek , I can keep my routine even miss a gym I do at home

[@marysheridan7694]

Have you seen any results yet Kathy?

[@FitMotherProject]

Awesome my friend! Keep it up 💪

[@donatelladillon8146]

I am a Trainer for the last 40 years and I love your demonstration of good old simple efficient workout Bravo!

[@deenarocco8908]

Thank you! I’ve been looking for this! 63 yr old runner but now I know I need strength training.. God send ❤️

[@FitMotherProject]

Awesome Deena! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. www.fitmotherproject.com/blog 🙏

[@Shosho-s4f]

Good video for beginners starting fitness like me , it's for all ages and finally i found workout plan with no lunges 🙂

[@staceykersting705]

I do reverse lunges, instead....much better for my knees/balance.

[@kathrynhogan3387]

This man is an excellent communicator. Good choice. Very kind and motivational.

[@laurielewis8777]

I am going to get started, Thank you for showing each one of these. I don't need to lose weight. I lost my muscle from laying in bed a long time being sick and surgeries. Now I need to regain some muscle. I will try this after I recover from one more surgery the end of the month. I admire these ladies after me in messages, I am having trouble being 59.