Women over 50

Start or keep lifting through and after menopause with plans built on the trials that studied women like you.

• How Much Weight Should a Woman Over 50 Lift?

  A woman over 50 should lift a weight she can move 8 to 12 times with good form, so the last reps are hard (ACSM, CDC). Your weight depends on the exercise, so test each one, then raise the load 2% to 10% once you can do 1 to 2 reps more than your target.

• Beginner Strength Training for Women Over 50: Your First 4 Weeks

  Beginners over 50 should strength train two days a week, working all major muscle groups (CDC, NHS, WHO). Start with one set of about 10 reps that leaves 4 or more reps in reserve, then build to two sets with 2 in reserve by week 4. Osteoporosis, a recent fracture or heart disease? Get your clinician's plan first.

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