June 28, 2025, 4:14 pm | Read time: 6 minutes
As we age, strength and flexibility change. However, you can work on these aspects and adjust your training accordingly. Women over 50, in particular, should consider certain factors to maintain their fitness. Personal trainer Desirée Oostland shared these insights with FITBOOK author.
Those who have been active their whole lives will notice changes in their bodies during fitness exercises as they age. Suddenly, the risk of injury during training seems higher for women over 50, flexibility isn’t what it was at 20 or 30, and post-workout aches appear in areas that were never problematic before. Training must be adjusted accordingly to maintain and even improve fitness levels. Personal trainer Anna Rogalev has shared insights on how this can be achieved.
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Overview
What should women over 50 consider when training?
“As a personal trainer, I’m often asked about the differences in training between the 50s and 40s,” explained personal trainer Anna Rogalev in a conversation with FITBOOK. “While the slow loss of muscle mass begins at 40, the decline accelerates at 50.” Therefore, intensive strength training is essential even after 50. “Joint problems become more frequent at this age, and the risk of osteoporosis increases.” Rogalev emphasizes exercises that are gentle on the joints yet effective for women in this age group. “The principles of training remain similar, but more focus must be placed on maintaining muscle mass, bone health, joint protection, flexibility, and balance.” It’s important to develop a program for an individual that includes these aspects, she stressed.
“Due to muscle loss, the basal metabolic rate decreases, as muscles burn more calories than fat, slowing down the metabolism. Therefore, it’s crucial for women over 50 to adjust their calorie intake to avoid weight gain,” said the personal trainer. FITBOOK will later address the meal plan and foods that are best suited for women over 50 to accompany sports. First, it must be clarified how to counteract muscle mass loss.
The importance of strength training for women over 50
Strength training is often underestimated by women—at any age. “Strength training is essential to prevent muscle loss and the decrease in bone density that comes with aging. The main goal of strength training is to maintain and build muscle mass and promote bone health,” explains Rogalev. Exercises like squats, push-ups, and weightlifting with dumbbells or resistance bands are particularly effective. “Recommended are exercises that engage multiple muscle groups simultaneously and mimic functional movements.”
Training for women over 50: Flexibility is key
In addition to strength training, flexibility should be a crucial part of the workout. The main goal of flexibility training is to maintain and improve mobility to minimize stiffness and injury risks. “Regular stretching and yoga improve flexibility and enhance overall well-being. Simple yoga poses like downward dog or cat-cow movements are particularly suitable for maintaining spinal mobility and relieving tension,” says Rogalev. Flexibility training makes muscles more elastic and resilient to sudden stress, reducing the risk of injury. “It also promotes blood circulation and nutrient supply to muscles and joints, supports recovery, and improves balance and coordination, which contributes to fall prevention.” Therefore, the personal trainer recommends incorporating 10 to 15 minutes of flexibility exercises into the day daily or at least five times a week.
But endurance training should not be neglected either: “Endurance training also plays an important role, especially in promoting cardiovascular health and reducing the risk of chronic diseases. Regular moderate activities like brisk walking, cycling, or swimming strengthen the cardiovascular system and also reduce the risk of chronic diseases.”
Women over 50: What a training plan can look like
To inspire women over 50 with an optimal training plan, the expert provides an example of a training week:
- Monday: 45 minutes of full-body strength training
- Tuesday: 30 minutes of brisk walking and 15 minutes of yoga
- Wednesday: Rest day or light stretching
- Thursday: Strength training for legs and core
- Friday: 30 minutes of swimming/cycling and 15 minutes of stretching
- Saturday: Upper body strength training and yoga
- Sunday: 45-minute walk in nature
But besides exercise, nutrition also plays a crucial role, according to the trainer. “In terms of athletic performance, a balanced diet provides the necessary energy and nutrients to train effectively and recover.”
Also interesting: Sports after 40: What should you consider?
Nutrition as a companion to sports after 50
At 50, nutritional needs change due to hormonal changes that affect metabolism and nutrient absorption. Foods rich in antioxidants, such as many types of fruits and vegetables, help reduce inflammation in the body and strengthen the immune system, she explains. Fiber from whole grains, fruits, and vegetables supports digestion and helps maintain a healthy body weight. “Adequate fluid intake is also important, as the sensation of thirst decreases with age, potentially leading to dehydration,” says the trainer.
Carbohydrates are an important energy source, especially for endurance activities. Complex carbohydrates like whole grains, quinoa, and oats provide a steady energy supply. Fats are also important, particularly healthy fats from sources like fish, nuts, seeds, and avocados. “These support heart health and provide long-lasting energy. Vitamins and minerals, especially iron and B vitamins, are important for energy production and nervous system function.” It’s also important to focus on food quality and consume protein-rich foods to adequately nourish muscles. “I recommend meat, fish, eggs, and legumes. Calcium and vitamin D are crucial for supporting bone health. Foods like dairy products, leafy greens, and fortified foods are excellent sources.”
Rogalev knows from experience that this form of nutrition offers many benefits for women over 50. “One client integrated more protein-rich foods and healthy fats into her meals and made sure to have a balanced meal after workouts. After a few months, she noticed not only an improvement in her muscle strength and endurance but also an overall increase in energy and well-being. Her bone density remained stable at the next check-up, and she felt significantly more agile and resilient.”
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The risk of injury
“Women over 50 should be mindful of specific injury risks when starting or intensifying their training.” Joint issues like arthritis and stiffness can increase with excessive strain, so warming up and stretching exercises are important. “Tendon and ligament injuries due to lack of elasticity require a gradual increase in training intensity,” the expert advises. Back pain can be avoided by using proper lifting techniques and maintaining correct posture. Cardiovascular issues can also be minimized by gradually increasing intensity and regular health checks. “In general, women should warm up, use the correct technique, gradually increase intensity, and take regular breaks.”
In summary, a well-structured weekly plan should include strength training, endurance activities, and flexibility exercises. The expert’s tip: “Vary the exercises to target all muscle groups. Gradually increase intensity to make progress and avoid overloading. Ensure adequate recovery by planning at least one rest day per week, and incorporate daily flexibility exercises, even on rest days.” Support from a trainer can help learn the correct technique and tailor the program individually.