Strength Training

Top 3 Strength Training Weight Loss Exercises | For Women Over 50

Top 3 Strength Training Weight Loss Exercises | For Women Over 50

If you’re looking to Burn some Calories and Tone Your Muscle, I’ve got 3 Unique exercises for you that will Accelerate your Weight Loss Goals.

These 3 Exercises are:

  • Joint Friendly
  • Scalable (for all fitness levels)
  • Compound or Combo Movements (uses your entire body)
  • Easy to Do at Home

I’m a huge believer in joint-friendly exercise whether 20 or 60 old – The less wear and tear we can put on your joints the better! These exercises will help you stay pain free while being preventative in the development of joint issues.

We’ll also give you various options to make these movements easier or harder so YOU can chose which one is the best for your fitness level.

All of the exercises are either compound or combo movements. This will allow you to activate the most muscle and burn the most calories!

Finally, these require minimal equipment (at most dumbbells) and can easily be done in the comfort of your own home!


The first movement is a Neutral Grip Dumbbell Thruster.

This movement combines a squatting motion with a shoulder press at the top, while keeping the weights perpendicular to your body.

First, hold your dumbbells in a shoulder rack position with feet at shoulder width apart.

Sit back into your heels as if you were sitting into a chair. Once your legs reach 90 degrees (or your thighs become parallel with the ground, drive through your heels to return back to the standing position and press the dumbbells in line with your ears over your head.


It’s extremely important that throughout the squatting motion that your knees stay in line with your toes. In the pressing movement, it’s essential that you maintain a straight spine. If you are unable to maintain a straight spine throughout the movement, exaggerate squeezing your butt and tightening your core.

If this still doesn’t fix your form, drop the weight with your dumbbells.

Modifications: If you have trouble squatting to 90 degrees or your knees continue to cave in, I suggest squatting into a chair or onto a box as shown in the picture and video accompanied with this post.


The second movement is the Alternating Reverse Lunge with Lateral Raise.

To begin the movement, hold the dumbbells in your hands and step back creating a 90 Degree in your leg. Make sure your torso remains vertical. As you step back up to the standing position, raise your arms laterally until they are level with your shoulders. Then, step back with the opposite foot, and repeat the motion.


Modifications: To modify this movement, you can change the weights or eliminate them completely until you have mastered the form. If you’re knees bother you in this exercise, reduce the ROM (range of motion) of the movement in your leg so that you don’t create a 90 degree angle. Just go to the point where it doesn’t irritate your joints.


The third movement is the Alternating Step-up with Double Bicep Curl.

To start with this movement, hold the dumbbells to your sides, and step up onto a staircase, box, or bench. The goal is to create a 90 degree angle with your leg. Next, stand up onto the box with the other leg and simultaneously curl the dumbbells while keeping the elbows tucked in to your side. Carefully step back down while lowering the dumbbells to the starting position and repeat the exercise on the opposing leg.


Modifications: To modify this movement, find a lower platform to steup up on. This will place less stress on the knee joint while still working out your leg muscles.


Sample Workout: For 3 Rounds, perform each of these exercises for 30s in the following order:

  1. DB Thrusters x 30s
  2. DB Step Ups with Bicep Curl x 30s
  3. DB Reverse Lunge with Lateral Raise x 30s
  4. Rest 30s


Remember the key points throughout this article when performing the  sample workout! Make sure you’re able to keep proper form throughout each movement, and if not, use the modifications we lay out for you!

If you do the workout and would like to make it more challenging or switch it up, simply change the time of the movements or the number of sets!

For example, instead of performing 3 rounds of 30s on each exercise, you could do 2 rounds of 45s OR 4 Rounds of 30s!

Have fun with it!

Alright, now go get your workout in!



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