The physical and emotional benefits of working out are obvious and beyond doubt. And indeed, self-acceptance and positive body image are paramount for everyone, but exercise and a healthy diet remain vital.

Among the countless benefits of physical activity is that it aids in maintaining a healthy weight and reduces the risk of depression. As age progresses, physical activity also helps maintain cognitive function (thinking, learning, and judgment).

However, as you get older, you will probably have several things demanding your time, attention, and energy other than exercise, like work, children, and spouses. So, what can you, as a woman aged 50 or over, do to make sure your exercise routine works?

Functional training coach, Sam Cassells, from Adaptive Strength, has spent years coaching ladies in their 50s and exploring the potential they can achieve.

You want to maintain a workout routine while remaining functional for everything else you want to do, and that means training smart.

So, what are the top five workouts for women over 50 that can help you achieve just that? Sam encourages women to focus on functional training, meaning workouts where their muscles move as if performing everyday tasks.

Sam always prescribes primal/functional movement patterns that strengthen the ability to perform basic moves that fall into simple categories like pushing, pulling, and double-leg or single-leg rotation.

Training with these patterns in all three planes is surely going to enable you to move well and maintain a strong core.

Here are the top 5 exercises you should follow:

1. Push-Up

Thank you Deb from the PT Practitioner for demonstrating the exercises.

2. Row

3. Squat

4. Lunges

5. The 5th exercise is your choice.

Have fun! This is most recommended for women over 50. Find a physical activity you enjoy, and incorporate the 4 moves above into it. It can be dancing, yoga, swimming, walking, running, or hiking! Occasionally switching up your favorite activity like this will help you stick with it, and that’s the goal.

Now that you know the way to go, you have to be diligent to avoid a big exercise mistake that women over 50 often make: trying to exercise like your body is 20. Over the years, our bodies are subject to wear and tear, and so it is essential that we realise that joints at age 50 and above have been through a lot. It is important to be kind to yourself and to listen to your body. Slow down or alter your training regiment whenever you experience pain, even if slight. You should also frequently consult with a functional fitness professional, as they can significantly help you learn how to modify movements, strengthen what is weak, and stretch what is tight.