Stay strong, confident & active with this beginner-friendly full body dumbbell workout for women over 50!
This safe, effective routine is designed to help you build strength, improve balance, and support healthy aging right from home.
Whether you’re new to strength training or ready to refresh your routine, these moves will work your whole body, arms, legs, and core.
Save this workout for your next at-home training session and feel GrandmaSTRONG!
Watch: Full Body Dumbbell Workout for Women Over 50 (Beginner Friendly)
DUMBBELLS NEEDED for this Workout
TIMESTAMPS for the Full Body Dumbbell Workout for Women Over 50
(20-Minute Routine + 4-Minute Cool Down):
WORKOUT - Timer is set for 40sec workout, and 15secs rest
NOTE: At anytime pause the video if you need a longer break or rest period.
Standing Exercises:
- 03:32 - Dumbbell Squats
- 04:37 - Upright Row
- 05:32 - Back Lunge
- 07:22 - Dumbbell Pec Deck & Lift
- 08:17 - Single-Leg Deadlift
- 10:07 - Reverse Fly
- 11:02 - Two-Leg Dumbbell Deadlift
- 12:52 - Sumo Squat with Upright Row
- 13:47 - Side Lunge with High Pull
- 15:37 - One-Arm Row
Floor Exercises:
- 16:47 - Glute Bridge with Dumbbell Option
- 17:42 - Tricep Extensions
- 18:37 - Turkish Get-Up (first phase)
- 20:27 - Weighted Dead Bug with Leg Taps
- 21:22 - Russian Twist
- 22:17 - Push-Ups (knees or toes)
How did you go with that?
I hope you enjoyed that today. Let me know if you want more of this. I've been a trainer for 20 years, training people 50s, 60s, 70s, 80s and 90s, probably the oldest.
I've never trained a 100-year-old, but that would be fun.
So, let me know if there's something you'd like and I will aim to pop it on here for you. Thank you so much for joining me today.
I'll see you next time.
Unbreakable Women Inspiration:
